Why You Should Drink Pregnancy Smoothies, According to Dieticians

Smoothies are a big go-to for me—whether I’m pregnant or not. They’re convenient and easy to drink, not to mention healthy and delicious. Pregnancy smoothies are a life-saver on a whole new level: They can help with morning sickness, add a much-needed vitamin boost to your pregnancy diet and more.

I’ve enjoyed nutrient-packed smoothies throughout both of my pregnancies. They’re a great option if you’re looking for a healthy recipe but are simply too tired to make a whole meal from scratch.

Below, experts on the benefits of smoothies for pregnancy, which ingredients to add—and, of course, a few favorite recipes. Start your blenders!

Are Smoothies Good for Pregnancy?

Many experts agree that smoothies are, in fact, fantastic for pregnancy—if they’re made with healthy ingredients, of course. (More on that later!) “Smoothies can be a fabulous way to fit in all those extra nutrients, like calcium and folate, that pregnancy requires,” says Frances Largeman-Roth, RDN, a registered dietitian and expert nutritionist partner with Vita Coco.

Benefits of Pregnancy Smoothies

Aside from being easy to make and tasting oh-so-yummy, pregnancy smoothies are loaded with some big benefits:

Hydration

Drinking the recommended 8 to 12 cups of water daily during pregnancy can start to feel a bit bland after a while. “Not only do you need water to maintain your own body functions, you need additional hydration for the amniotic fluid cushioning your growing baby. Smoothies are an easy way to fit in more liquid from water, juice, milk, fruits and veggies,” says Largeman-Roth.

Morning-sickness relief

The American Pregnancy Association (APA) says that vitamin B6 in smoothies can help with early pregnancy symptoms such as morning sickness. Smoothie ingredients like banana, avocado and spinach are great natural sources of this crucial vitamin, which plays an important role in baby’s nervous system and brain. (Plus, if you’re nauseous, they are easier to keep down than solid food, after all.)

An extra kick of vitamins

Besides B6, there are plenty of other vitamins you can pack into your pregnancy smoothies. Smoothies with vitamin C-rich fruits like strawberries, oranges, mango, cantaloupe and pineapple can help you hit the recommended 85 milligrams of this vitamin in pregnancy, says Largeman-Roth. If you add milk to your smoothie, you’re also getting a higher dose of vitamin B-12, which is needed for optimal brain development in baby, research suggests.

Extra protein

The APA suggests pregnant women eat 75 to 100 grams of protein daily. But, sometimes, traditional protein sources like steak and chicken can feel really heavy on your stomach in pregnancy. A good way around this? Making smoothies with dairy, soy and protein powder, suggests Sarah Schlichter, MPH, RDN, a registered dietitian, nutrition consultant and owner of Bucket List Tummy in northern Virginia. Tossing these ingredients into your smoothies can quickly help you meet your daily protein requirements.

Help with constipation

Smoothies have lots of fiber, which can help with constipation. Largeman-Roth says our hormone progesterone rises during pregnancy, which can cause our digestive systems to slow down. This, on top of not drinking enough water, can quickly lead to constipation.

The American College of Obstetricians and Gynecologists (ACOG) says that fiber combats constipation. And, studies show that fewer than 30 percent of pregnant women are actually meeting the requirements for fiber during pregnancy. “Smoothies are an excellent way to fit in more high-fiber fruits, like berries and apples, as well as seeds, nut butter and dried fruit, like prunes,” Largeman-Roth says.

Best Ingredients to Add to Pregnancy Smoothies

When it comes to pregnancy smoothies, ingredients matter. Here are some smart smoothie additions, according to dietitians.

• A healthy base. Instead of sugary juice, you can make your smoothie with water—or try kefir or dairy. “I always recommend women add in either kefir or dairy for calcium, vitamin D and protein,” says Schlichter. Largeman-Roth recommends using coconut water for a boost of potassium, a key electrolyte. “In my last pregnancy I was plagued with painful leg cramps,” she shares, which coconut water helped relieve. Just make sure to moderate your intake and choose a pasteurized version that isn’t loaded with sugar.
• Fruits and veggies. Ah, the true core of every smoothie. It’s great to experiment with a mix of colorful fruits and vegetables in your smoothies, like bananas, strawberries, blueberries, mango, spinach and avocado. Not only are they packed with nutrients, they’re also nature’s natural sweetener.
• Chia seeds. These small, but mighty seeds are full of fiber and omega-3 fatty acids. You can easily help support your brain and cognitive function just by adding a scoop into your smoothie. This is my all-time favorite addition to a pregnancy smoothie because of how easy it is to add to your blender. (Largeman-Roth recommends using a teaspoon or two of chia seeds per smoothie.)
• Protein powder. Looking for protein smoothies for pregnancy? It’s as easy as a quick scoop and mix! Adding a scoop of protein powder to your pregnancy smoothies can help you meet your protein needs when sources like chicken or fish just aren’t appealing, notes Largeman-Roth. Just make sure you find a protein powder with pregnancy-safe ingredients and minimal additives.
• Peanut butter. Full of healthy fats, protein and folate, peanut butter helps with baby’s brain development while also keeping your energy levels up. I personally love that peanut butter makes smoothies extra creamy and filling—it’s the cherry on top!

Smoothie Recipes for Pregnancy

Ready to drink up all the benefits of pregnancy smoothies? All you need are some ingredients and a blender. Here are a few protein and fruit smoothie recipes for pregnancy to save and try.

5-minute pregnancy green smoothie

This fruit smoothie for pregnancy from registered dietitian and recipe creator Lindsay Pleskot, RD, can help support nausea symptoms and general prenatal nutrition. It’s high in iron, vitamin C and fiber—and, you can make it in under five minutes!

You’ll need:

• 4 to 6 cups of greens (such as spinach or kale)
• ½ an avocado
• 1 cup milk of choice
• 1 cup Greek yogurt
• 1 cup frozen pineapple
• 1 orange, peeled
• Juice of ½ a lemon
• Optional: mint and ginger

Steps:

Easy peasy—add all the ingredients to a blender and blend until smooth.

Strawberry-banana iron-boost smoothie

This smoothie is naturally sweet, refreshing and loaded with iron-boosting ingredients: tofu and strawberries. Check out and save this recipe from Michelle at Apple and Mint:

You’ll need:

• 10 oz. fresh or thawed frozen strawberries
• 1 cup almond milk
• 1 small ripe banana, peeled and sliced
• ¼ cup honey
• 12 oz. soft tofu, drained
• 2 tbl. fresh lemon juice
• 1 pinch of salt

Steps:

• Add all ingredients into a blender and blend until smooth.
• Pour into a glass and enjoy!

Dark-chocolate mango-almond smoothie

This makes me drool—it features chocolate, dates and chia seeds to create a filling, satisfying smoothie. Did you know chocolate is high in magnesium and zinc? This recipe is both tasty and nourishing from Apple and Mint.

You’ll need:

• 1 cup fresh or frozen mango
• 1 tbl. dark chocolate, melted (70 percent cocoa or higher)
• 1 tbl. almond butter
• 1 cup unsweetened almond milk
• 2 Medjool dates, pitted
• 1 tbl. chia seeds
• ½ cup ice cubes

Steps:

• Blend all the ingredients until smooth.
• Add ice cubes and blend again until creamy.
• Pour into a glass and drink up.

Tips for Making Pregnancy Smoothies

My biggest tip for making fruit smoothies for pregnancy is to use frozen fruit and vegetables: It’s such a game-changer. This way, there’s no rush to use your fruits and veggies before they go bad. Also, buying an extra large bag of frozen produce is typically cheaper than using individually packaged fruits and vegetables. Largeman-Roth agrees. “Using frozen fruit is such a great way to get that smoothie made super-fast,” she says. “No chopping, cleaning or prep! Just add it to your blender along with your liquid, some protein powder and off you go!”

It’s also super-helpful to use a smaller, single-serving-sized blender for making smoothies. Giant, awkward blenders that you need to lug out of the cabinet are a bit annoying, especially when you’re pregnant. Smaller blenders can also make cleanup quicker, and most of the time, you can even drink out of the same glass you blend your smoothie in, adds Schlichter.

To Sum It Up

We’ll admit, it’s pretty hard to find any downsides to fruit- and protein-packed pregnancy smoothies. As long as they contain healthy ingredients and are part of a balanced diet, they feel like they’re basically made for the nine+ month journey. They’re convenient, nutrient-packed and easy on a sensitive belly. Blend, sip and enjoy!

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.