Can you eat kidney beans when pregnant?

Find out if it's safe to eat kidney beans during pregnancy, including red kidney beans. Plus precautions to take to keep you and your baby healthy.

The official advice on eating kidney beans in pregnancy

Good news! It's safe to eat kidney beans while you're pregnant, providing they have been cooked. Raw kidney beans are toxic and shouldn't be eaten by anyone.

Kidney beans come in a variety of colours, including red, white, cream, black and purple. They are a rich source of protein, iron and other nutrients.

Are kidney beans good for you in pregnancy?

Kidney beans are packed with nutrients, which makes them the perfect healthy food to enjoy while you're pregnant.

Kidney beans are an excellent source of folate (the name for naturally occurring folic acid). It's important that your body gets lots of folate during pregnancy.

According to the NHS, folate can help reduce the risk of neural tube birth defects like spina bifida, which can impact the development of your baby's brain and spinal cord. A folate deficiency could also increase the risk of low birthweight and premature birth. This is why it's best to take a folic acid supplement, even if you eat lots of kidney beans.

Other health benefits of kidney beans include:

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• Beans, including kidney beans, are one of the richest sources of plant-based protein, according to Healthline.
• They're high in fibre, which can aid digestion.
• Kidney beans contain a mineral called potassium, which supports heart health.
• They're packed with powerful antioxidants that help to reduce the risk of degenerative diseases.
• Kidney beans are a good source of iron, which helps to strengthen your immune system and reduce the risk of anaemia. However kidney beans also contain a plant compound called phytate, which can limit your body's ability to absorb iron. Soaking the beans in water before cooking helps to minimise this effect.

While kidney beans are an excellent source of nutrients, the NHS recommends enjoying beans and other sources of protein like meat and fish alongside plenty of fruit and vegetables. Eating enough fruit and veg during pregnancy will give you and your growing baby the essential vitamins and minerals you both need to stay well and healthy.

Delicious bean recipes

Love kidney beans? Why not try one of these great pregnancy-safe recipes?

• Mixed bean bake
• Vegetarian chilli (leave out the red wine)
• Sausage and bean hotpot
• Cheesy baked tortillas

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Foods to avoid in pregnancy: your definitive guide

Confused about what you can and can't eat during pregnancy? These are the foods and drinks you should avoid or cut down on to protect your baby.

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Looking for more pregnancy diet info? Check out our articles below, or swap tips with other mums-to-be in our forum.

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