7 Best Fruits for Pregnant Moms You Can Find at the Palengke

Pregnancy can be such a wild mix of emotions: joy, exhaustion, worry, and more. On top of all this are strange new cravings, like suddenly wanting hilaw na mangga and patis at 3am. While pregnancy is a great excuse to give in to your cravings, it’s also a time when what you eat really matters. The good news is that the best fruits for pregnant moms can easily be found in the palengke—fresh, affordable, and rich in nutrients to help you and your baby thrive. 

Here are seven nutritious and budget-friendly fruits pregnant moms can enjoy, plus what makes each one helpful during pregnancy.

Benefits of Eating Fruits for Pregnant Women 

If you already love eating fruit, then you’ll be happy to know that they provide vitamins, minerals, fiber, and water that support mom and baby. Many of them naturally contain nutrients like vitamin C, potassium, and folate, which play a role in supporting immunity, hydration, digestion, and your baby’s growth and development. 

Since pregnancy can also bring symptoms like constipation, fatigue, nausea, and dehydration, fruits can be a simple way to help support everyday wellness. Make sure to always wash fruits thoroughly under running water before eating or cutting them. This helps remove dirt, pesticides, and other contaminants.

Here are some worth adding to your bayong: 

1. Banana

Bananas are the ultimate comfort food: they’re easy to find, filling, and gentle on your stomach. They’re loaded with potassium, which helps prevent leg cramps, and vitamin B6, which, according to this study published in the Journal of Epidemiology and Public Health, can ease severe morning sickness when eaten boiled. They also contain fiber that helps things move down there (because, admit it, pregnancy and constipation often go hand in hand).

And a special shoutout for the hearty saba, the banana variety that’s perfect for merienda. Boiled or grilled, this energy-boosting choice can keep you full longer because of its higher starch and fiber content.

2. Mango

Sweet, juicy, and rich in vitamins, mangoes are a delicious way to support a healthy pregnancy.

A list about Filipino fruits wouldn’t feel right without mangoes. They’re naturally sweet, juicy, and easy to enjoy as a dessert, snack, or shake. And there’s a good reason to love them: each delicious bite is rich in vitamin C and dietary fiber.

A 2024 study in Nutrients found that women of childbearing age who eat mangoes have a 16% higher overall diet quality. The research also shows that eating this fruit is linked to a higher intake of important nutrients like vitamin C, folate, and potassium, while helping you consume fewer added sugars.

If you’re opting for green mangoes over ripe ones, try to eat them in moderation since they are more acidic and could irritate your stomach. Ripe mangoes are also notoriously high in sugar, so if you have gestational diabetes, you might want to watch your portions.

3. Watermelon

A bite of watermelon is refreshing in hot weather. Thanks to its high water content, it can help support hydration on days when you feel overheated or thirsty.

Apart from its hydrating effects, a 2020 review in Molecules notes that the L-citrulline found in watermelon can help support weight management by helping you feel full. The fruit also contains vitamins A and C, along with lycopene, which acts as antioxidants to protect your cells from oxidative stress. Plus, when sweet cravings hit, juicy, cold watermelon easily satisfies your appetite.  

Enjoy it chilled, blended into a smoothie, or straight from the fridge for a refreshing snack. Just keep portions reasonable if you need to watch your sugar intake.

4. Pomelo

Pomelo or suha isn’t just delicious—it’s also rich in nutrients that help support immunity and digestion during pregnancy.

Although a bit expensive, having pomelo (suha) is a delicious treat. Sweet, juicy, and refreshing, this citrus fruit is also rich in Vitamin C and fiber.

Vitamin C helps support your immune system and improves iron absorption, which is especially important during pregnancy when your body needs more iron to help produce extra blood for your growing baby. The fiber in pomelo can also support digestion and help ease constipation.

Pomelo also contains folic acid, which is made up of folate compounds. Folate is an important nutrient that supports your baby’s brain and spinal cord development, especially during the early stages of pregnancy. And on hot days? A bowl of cold pomelo offers a refreshing snack.

If you’re taking certain medications, though, it’s best to check with your doctor first, as pomelo may interact with some medicines.

5. Avocado

Creamy, filling, and surprisingly versatile, avocado is one of the best fruits you can add to your pregnancy diet. And yes, avocado is technically a fruit!

A 2016 review in Nutrients notes that avocado is loaded with monounsaturated fats, which are important for your baby’s brain and nervous system development. It also contains folate, potassium, and fiber, making it a triple win for pregnant moms. The dietary fiber can help prevent chronic constipation during pregnancy, while potassium supports healthy blood pressure.

The best part? Avocado is easy to enjoy. Blend it into a smoothie, mash it on toast, or go classic by adding milk and ice for a creamy treat.

6. Ripe Papaya

Papaya can be a bit confusing during pregnancy because you’ve probably heard mixed advice about it. Here’s the simple rule: ripe papaya is generally safe, but unripe or semi-ripe ones should be avoided.

Unripe papaya contains more latex, which may stimulate contractions. Fully ripe papaya, on the other hand, can be a nutritious addition to your diet. It's rich in vitamin C, vitamin A, and fiber. This fiber can help support healthy digestion and may ease constipation. It’s also naturally sweet, making it a great alternative when dessert cravings hit. Just make sure it’s fully ripe—soft, orange, and sweet-smelling before digging in.

7. Guava

Guava may not always get the spotlight, but don’t underestimate this humble fruit. It’s actually one of the most nutrient-packed fruits you can find at the palengke.

This study on the health and therapeutic effect of guava reveals that it provides more vitamin C per serving than an orange. Vitamin C helps support immunity and assists your body in absorbing iron, which is important during pregnancy. Guava also contains fiber and potassium, which can support your digestion.

Its sweet-tangy flavor makes it a refreshing snack, especially when chilled. Eat it fresh, sliced, or blended into juice for an easy nutrient boost.

Fruits from the Palengke: Accessible and Delicious!

From bananas and mangoes to watermelon and pomelo, the best fruits for pregnant women provide hydration, support digestion, boost immunity, and help with your baby’s development.

If you’re wondering what to eat during pregnancy, keep it simple: choose a mix of fruits you enjoy and can easily find. Bananas and guava are great staples, while mangoes, watermelon, avocado, and pomelo can add variety and extra nutrients. Pair your fruits with a balanced diet, plenty of water, and regular prenatal checkups to help give your little one the healthiest possible start.

Pregnancy got you craving more fruit? Connect with other parents in the ParenTeam Moms and Dads Facebook group and share your favorite fruits for pregnant moms.