14 Healthy Beverages For Pregnancy
Your body goes through many changes during pregnancy, so it shouldn’t be too surprising that you’ll want to make sure your diet meets nutrient needs to support these changes. It’s crucial to pay attention to what you eat and drink, given that nutrition and hydration play a significant role in the development of your baby. As well as how you feel during pregnancy!
During pregnancy, the amount of fluid you need to consume increases, but consuming nothing but water for nine months can be hard–and boring. So, what other beverage options do you have? Many expecting moms know they need to avoid alcoholic beverages but don’t know enough about the healthy drinks that can be consumed during pregnancy.
I want to clear up some of that confusion and make it easier for you to know your options. Here is a round-up of the best, healthy drink options that are safe during pregnancy.
14 Healthy Beverages For Pregnancy
It’s hard to beat regular, plain water. Drinking water is one of the best things you can do for yourself and your baby during pregnancy.
Water is one of the healthiest drinks for pregnant women. Fluids are needed for many functions, including to help transfer nutrients to baby and support healthy digestion. Drinking sufficient amounts of water is crucial to prevent dehydration. Everyone’s fluid needs are different and should be individualized. A good goal is about 100 fluid ounces daily (total, not just water!).
Coconut water is not only delicious but also one of the best beverages for staying hydrated. It’s a good vitamin C, potassium, and magnesium source. With the electrolytes it contains, you can see why it helps keep you hydrated!
Coconut water may also help stabilize your blood sugar and lower your blood pressure in combination with a well-balanced diet.
Many herbal teas are safe for women to drink during pregnancy. Some herbal teas contain nutrients that are beneficial to you and your baby. You can consume 1-2 cups per day of many herbal teas, including those mentioned below. But remember, some herbal teas are best avoided during pregnancy. Learn more here.
Chamomile tea can help prevent insomnia and encourage restful sleep. Mint tea may help provide some relief from morning sickness. Peppermint tea can ease a stomach ache, and lemon balm tea may reduce nausea.
Additionally, green tea can give you an energy boost. As you can see, as a whole, many teas may help with digestive symptoms like indigestion and heartburn. Many women swear by red raspberry leaf tea as a preparation in the third trimester for a natural way to speed up labor.
Ginger tea deserves its own section because it’s such a beneficial beverage for pregnant women. It is touted as one of the best remedies for morning sickness, as ginger has been down to reduce nausea and vomiting. Ginger tea can also support your immunity and improve digestion.
A large population cohort study proved it safe to consume ginger tea during pregnancy. While ginger in foods and tea is safe to consume, we’d recommend proceeding with caution if considering ginger supplements. It’s always best to discuss supplements with your healthcare practitioner first. For some people, ginger very effectively reduces nausea in the first trimester.
Natural Fruit Juices
Fresh fruit is full of nutrients, not to mention full of delicious taste. We recommend choosing whole fruit most of the time. But if a splash of fruit juice gets you through the first trimester, give it a go! Fruit juice is a source of vitamin C, antioxidants, and folate. Some common fruit juices are orange juice, apple juice, pomegranate juice, and grapefruit juice.
Just remember, fruit juice will impact blood sugar levels, and some sneak in added sugar. Choose an option free from added sugar, consume in moderation, and choose whole fruits most of the time!
Smoothies are great during pregnancy, especially when you have difficulty keeping food down. A smoothie is a great way to get nutrients without consuming a full meal.
For a delicious and healthy pregnancy smoothie, try using fruits like raspberries, blackberries, strawberries, blueberries, peaches, kiwis, and cherries. Or try one of these yummy green smoothies.
Add protein and healthy fats to balance the amount of sugar from the fruit and avoid blood sugar spikes. Avocado is a great source of healthy fats. Almonds, walnuts, nut butter, chia seeds, protein powder, greek yogurt, and cottage cheese are other great sources of protein and fat that blend well into smoothies.
Sports drinks are often loaded with added sugar, but there are many electrolyte options that are beneficial for pregnant women because of their high electrolyte content. If you’re frequently vomiting or sweating, you might need more electrolytes.
Potassium, sodium, and magnesium are important electrolytes for pregnancy. Choose electrolyte beverages or powders with minimal added sugar and free from artificial sweeteners when possible. Also, avoid energy drinks, which are generally not recommended during pregnancy.
Green juice isn’t the miracle beverage it’s cracked up to be in the media, BUT… it’s often well tolerated when experiencing morning sickness, provides some nutrients, and is a source of fluids. It’s best practice to choose pasteurized juice during pregnancy or make it at home.
Making your own green juice is an option, but be sure to wash the produce first thoroughly. Food safety is key, and we never recommend going on a “juice cleanse” during pregnancy or while trying to conceive. Juice is void of protein, fats, and fiber, all vital components of getting pregnant and maintaining a healthy pregnancy.
If you are at risk for gestational diabetes, green juices may be best to skip unless it is mainly vegetables. Green juices are stripped of fiber and can elevate blood sugar levels if they are high in sugar.
Fruit Infused Water
Another way to encourage yourself to drink more water is to add fruit. Add fresh or frozen fruit, like berries, citrus, melon, pears, apples, mango or pineapple to fresh water, then put it in the fridge for a few hours. The fruit flavors will infuse into the water, making for a tasty, refreshing, and super-hydrating beverage.
Drinking Chia Fresca is a great, natural way for pregnant women to get more fiber. Chia seeds are loaded with fiber, omega 3’s, and antioxidants. They can help with pregnancy-related constipation and give you a natural energy boost.
To make chia Fresca at home:
- Pour ¼ cup of chia seeds into 4 cups of liquid
- Stir and let sit for 10 minutes to allow the chia seeds time to absorb the liquid
- Drink, stirring as needed (chia naturally sinks)
The liquid in Chia Fresca can be water, sparkling water, coconut water, or any combination of those. Lemon and lime juice can also be added.
Milk is one of the best sources of calcium, iodine, and protein for pregnant women. During pregnancy, a woman’s iodine needs increase by over 50%, so a sudden craving for a glass of milk shouldn’t come as a surprise.
If dairy isn’t a part of your diet, you can drink non-dairy milk like almond milk mentioned above or cashew milk. Just be aware that the nutrients in non-dairy milk aren’t the same as dairy milk. Other dairy choices, like Greek yogurt and cheese, as well as some plant-based foods, can also be incorporated to meet calcium needs during pregnancy.
There are both health benefits and potential downsides to drinking kombucha while pregnant! Learn more about this here. If you incorporate kombucha, consume it in moderation, no more than 4-8 oz daily. It is thought that kombucha has a similar amount of alcohol to other fermented foods such as sauerkraut.
Kombucha is a fermented tea that does contain some caffeine. Kombucha contains “good bacteria” or probiotics that are great for your immune system, overall health, and your unborn baby’s health. Probiotics are often considered to be an essential part of a healthy pregnancy diet.
Switchel, Apple Cider Vinegar Drink
“Switchel,” an apple cider vinegar drink (ACV), contains a blend of water, lemon or lime, apple cider vinegar, fresh ginger, and a small sweetener like honey or maple syrup. You can also add fresh fruit.
ACV is safe in small amounts during pregnancy. Switchel could be a refreshing option that is particularly helpful during the first trimester when you’re struggling with morning sickness. This beverage may help to reduce nausea and heartburn and help keep you hydrated. Stick with moderation when it comes to this beverage choice!
Pregnancy-Safe Protein Shakes
Protein is essential to a healthy pregnancy diet. It can be tough to meet protein needs when experiencing nausea, and many women turn to protein shakes to help. Protein shakes make it easy to add more protein to your diet without doing much prep work.
During pregnancy, it’s better to use protein shakes to add nutrients to your diet rather than as a meal replacement. If you’re using a protein powder, we recommend choosing one free of artificial sweeteners, herbs, and soy protein isolate. See my list of the best protein shakes for pregnancy here.
What’s your go-to beverage during pregnancy?
Are you regularly sipping on one of the beverages mentioned above? Or do you prefer a drink that wasn’t included on this list? I’d love to hear from you!
For more information on how to meet nutrient needs for two and support your growing baby, join The Prenatal Nutrition Library. TPNL is a searchable database, so you will have peace of mind that what you eat during pregnancy is safe and nutritious. There’s so much information just waiting for you HERE.