Can you eat raspberries when pregnant?

Find out if it's safe to eat raspberries during pregnancy, including raspberry leaf tea and raspberry fruit infusions. Plus precautions to take to keep you and your baby healthy.

The official advice on eating raspberries in pregnancy

Great news! It's safe to eat raspberries while you're pregnant. It's fine to have them raw, cooked, or whipped up in a tasty smoothie.

Fruit tea made from raspberries is fine, too. However, take care with raspberry leaf tea.

Raspberry fruit infusions

Tea made with a raspberry fruit infusion is perfectly safe to drink throughout pregnancy. These teas are flavoured with raspberry fruit juices and make a delicious healthy alternative to caffeinated tea or coffee.

Raspberry leaf tea and supplements

Raspberry leaf tea and supplements are made with the leaves of the red raspberry plant, not the fruit.

It's a traditional herbal remedy used by some mums-to-be as a way to strengthen the uterus in preparation for labour.

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There's no strong evidence that taking raspberry leaf can help your labour to go more quickly. But some experts think it could help to tone the muscles of the uterus, helping labour to progress at a steady pace.

However, experts advise that you shouldn't take raspberry leaf tea until you're at least in your third trimester (from 28 weeks). Start slowly, with one cup a day, gradually increasing to no more than three cups a day.

According to Tommy's, you shouldn't drink raspberry leaf tea to try to kickstart labour. If you suddenly start drinking lots of it when you're overdue, it could cause very strong contractions and make your baby distressed.

If you're thinking about trying raspberry leaf, it's always best to check with your midwife first. Take particular care if you choose supplements, and check with a pharmacist to find a reliable brand.

You usually shouldn't take raspberry leaf tea or supplements if:

• You've had a C-section in the past two years, or are planning to have one this time around.
• You have high blood pressure or pre-eclampsia.
• You've ever experienced premature labour.
• You're having very strong Braxton Hicks contractions.
• You've previously had a labour that lasted less than three hours.
• You're having twins, triplets or more.
• Your baby is in the breech position.
• You have any medical conditions, such as epilepsy, heart problems, cancer, blood clotting disorders or endometriosis.
• You're taking antidepressants.
• You've experienced any vaginal bleeding in the last half of your pregnancy.
• You or your family have a history of breast or ovarian cancer, endometriosis or fibroids.

Are raspberries good for you in pregnancy?

Raspberries are low in calories and high in nutrients, which makes them the perfect healthy snack during pregnancy.

Raspberries are a rich source of folate (the name for naturally occurring folic acid). It's essential that your body gets lots of folate during pregnancy.

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

Other health benefits of raspberries include:

• Raspberries are high in fibre, which can aid your digestion.
• Raspberries are an excellent source of vitamin C, which strengthens your immune system.
• Raspberries are packed with powerful antioxidants that help to defend your body against degenerative diseases.
• Raspberries contain potassium and magnesium, two minerals that help support a healthy heart.

The NHS recommends having plenty of fruit and vegetables during pregnancy. Eating enough fruit and veg will give you and your growing baby the essential vitamins and minerals you both need to stay healthy.

Delicious raspberry recipes

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

• Apple and raspberry muffins
• Mocktail - summer sparkle
• Raspberry ripple pancakes
• Chocolate mousse with raspberry sorbet

The Day-by-Day Pregnancy Book: Count Down Your Pregnancy Day by Day by Dr Maggie Blott is packed full of advice from a team of experts to help guide you through your pregnancy from conception to birth. See more details here at Amazon.

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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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