Wondering which smoothie is good during pregnancy? What ingredients you need to stock up on? How many you can drink a day? Here, we share four of our fave recipes and answer all your smoothie-related questions.
In this article 📝
- Are smoothies good for you while pregnant?
- Four special smoothie recipes for pregnancy
- Pregnancy smoothie FAQs
Are smoothies good for you while pregnant?
Yep! Smoothies are very good for you when you’re pregnant.
They’re super tasty, easy to prepare, and you can pack them with a lot of essential pregnancy vitamins and minerals. You can also enjoy them at home or on the go.
And the best bit? If you’re experiencing food aversions due to morning sickness, smoothies can go down, well, a little more smoothly.
So, what’s the best smoothie for pregnancy? That really depends on your taste.
We’ve curated a few of our favorite recipes from around the web for inspiration.
Four special smoothie recipes for pregnancy
1. Pregnancy Blueberry Smoothie 💙
This gorgeous pregnancy smoothie from Kay’s Clean Eats tastes every bit as good as it looks. The ingredients below will be enough for two servings, meaning you can make one for now and one for when those smoothie cravings strike.
- 1 cup of blueberries, fresh or frozen
- 1 tbsp of almond butter
- 1/2 cup of plain Greek Yogurt
- 3 Medjool dates, pitted
- 1 banana, fresh or frozen
- 1 tbsp of chia seeds
- 1/2 cup of oat milk
- 1 cup of ice
- Add all the ingredients to your blender and blitz on high until smooth. Like your smoothies a little thicker? Use frozen blueberries and bananas.
- Top the smoothie with your fave nuts and seeds or a dash of cinnamon for added flair.
2. Dairy-Free Spinach & Banana Smoothie 🍌
Does dairy disagree with you? Well, this super simple smoothie from A Balanced Belly could be the one for you. It delivers heaps of iron and potassium in one delicious drink, while the two tablespoons of chia seeds provide 179 mg of calcium.
- 2 cups coconut water
- 1 banana
- 1 cup of pineapple
- 1 cup of raw carrots, chopped
- 2 tablespoons of chia seeds
- Whizz the ingredients together in your blender until nice and smooth. Enjoy right away, or save some for later.
3. Peanut Butter Pregnancy Smoothie for Constipation 🥜
Pregnancy constipation is the worst, so if you need a little help “getting things going,” this smoothie from The Confused Mom could do the trick. The secret is the inclusion of flaxseed — a great natural source of fiber. Research suggests it’s also an effective laxative.
- A handful of organic spinach (rinsed)
- 1 scoop of protein powder of your choice
- 1 tablespoon of peanut butter
- 1 tablespoon of organic Greek yogurt
- 1 banana
- 1 tablespoon of organic flaxseed
- 1 cup of organic blueberries
- 10 ice cubes
- 1/4 cup of liquid (water, milk, almond milk — whatever you prefer)
- Add all ingredients to your blender and blend until smooth.
4. Green Pregnancy Shakes for Superfood Goodness 🥬
This 5-minute pregnancy smoothie from Lindsay Pleskot is chock full of iron, vitamin C, calcium, and fiber — AKA, the good stuff. Green smoothies can sometimes have a reputation for being less than tasty, but this one won’t have you holding your nose and gulping it down. Smooth and sweet, it’ll go down like a treat.
- 4 to 6 cups of raw greens (spinach and kale, for example)
- Half an avocado
- 1 cup of milk of your choice
- 1 cup of Greek yogurt
- 1 cup of frozen pineapple or mango
- 1 orange, peeled
- Juice of half a lemon
- Optional: mint and ginger (If you’re feeling a bit nauseous, mint or ginger can help settle your stomach.)
- Add the ingredients to your blender and blend until perfectly smooth.
Pregnancy smoothie FAQs
What are the best pregnancy smoothie ingredients?
The best pregnancy smoothie ingredients are the ones that can stand up to those unpleasant first-trimester pregnancy symptoms. Looking at you, morning sickness, nausea, and constipation. Here are a few must-haves for your shopping list:
- Dark green leafy veggies: Don’t want to look at a mountain of salad on your plate? Well, sneaking your daily serving of leafy greens into your smoothie is a great way to bring a bit of balance to your diet.
- Nuts and seeds: Effortlessly add protein, fiber, and omega-3 fatty acids to the party with plenty of nuts and seeds. Flaxseed, chia seeds, and hemp seeds are nutrition superstars where pregnancy smoothies are concerned.
- Ginger: An anti-inflammatory, anti-nausea antioxidant — no wonder other mamas recommend ginger when morning sickness rears its ugly head.
Can I have a pineapple smoothie while pregnant?
You may have heard some stories surrounding pineapple and pregnancy. Supposedly, the presence of the enzyme bromelain can induce labor or trigger an early miscarriage. Thankfully, this urban legend has never been scientifically proven.
That means you can safely add the sweet, refreshing taste of pineapple to your smoothies. Just remember that pineapple is quite acidic, and eating (or drinking) too much could make pregnancy heartburn and acid reflux worse. Enjoy it in moderation!
Read more: Can Pregnant Women Eat Pineapple?
Are meal replacement shakes safe during pregnancy?
Protein shakes are okay to drink now and again as a snack while pregnant. You just need to make sure the ingredients are safe before you do.
However, using them as meal replacements isn’t a good idea.
For one, you need adequate calories during pregnancy, and smoothies might not have enough of them compared to a traditional meal.
Also, most smoothies don’t contain ingredients like whole grains, beans, meat, or fish, which are an important part of most pregnancy diets.
How many smoothies can I drink a day when pregnant?
You can enjoy smoothies every day during your pregnancy. Many mamas-to-be kick their day off with a nutritious smoothie, while others use them as a snack between meals.
The important thing to remember is that you can have too much of a good thing, and that includes yummy smoothies.
Ideally, you want to maintain a balanced diet, getting plenty of vitamins, minerals, fiber, protein, antioxidants, and more to keep your body (and baby) healthy and happy.
Check out these 8 healthy pregnancy meals for some more foodie inspiration.