Dragon Fruit During Pregnancy: What You Need To Know

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Dragon fruit or pitaya is a colorful tropical fruit native to South and Central America. It contains several nutrients, such as protein and fiber, and tastes refreshing and sweet. You may consume dragon fruit in pregnancy. However, before adding it to your diet, consult your doctor since isolated cases of dragon fruit allergy have been reported.

There are several varieties of dragon fruit, but all of them have scaly and textured outer skin and soft, red, magenta, or white-colored edible flesh with tiny black seeds embedded in it (1). You can pick any variety once your doctor gives you the go-ahead.

Read on as we tell you more about whether it is safe for pregnant women to consume dragon fruit, its nutritional value, possible health benefits, side effects, and ways to include it in your diet.

Can Pregnant Women Eat Dragon Fruit?

Dragon fruit contains sugars, carbohydrates, calcium, dietary fiber, and sodium, and is believed to be healthy for pregnant women and beneficial for fetal development. When you have it in limited amounts, dragon fruit is safe.

How Much Dragon Fruit Can You Eat In A Day?

One average-sized dragon fruit could weigh 350 to 400 grams (2). Ideally, pregnant women are recommended to take at least 200 grams of fruits in a day (3). If you are unsure about the intake, talk to your doctor before consuming more than the recommended quantities.

Nutritional Profile Of Dragon Fruit

According to the United States Department of Agriculture (USDA), dragon fruit is cholesterolⁱA waxy substance essential for the production of hormones and digestion of fatty foods and fat-free. A 100 gram serving of dragon fruit might provide you the following nutrients that could help your pregnancy needs.

These nutrients in dragon fruit are beneficial for expecting mothers.

Health Benefits Of Dragon Fruit In Pregnancy

Besides tasting unique and sweet, dragon fruit contains considerable amounts of water that can contribute to your overall hydration needs. In addition, it might be beneficial for your health in the following ways:

1. Prevents the risk of anemiaⁱA condition where there is a lack of blood cells to carry oxygen to the tissues : A meta-analysis by several researchers reported that the incidence of anemia is 36.8% in pregnant women. According to a study, consuming red dragon fruit juice had significant effects on the levels of hemoglobin and erythrocyteⁱRed blood cells containing hemoglobin and found in the blood and bone marrow levels in pregnant women, due to the presence of iron. However, there are just limited studies about this benefit (7).
2. Provides relief from constipation: Dragon fruit can be a good source of dietary fiberⁱAlso known as roughage, a kind of carbohydrate that does not digest but helps in relieving constipation (6), and might help ease constipationⁱ A condition in which a person passes stools less than three times a week and may have difficulty in completely expelling waste from the rectum to some extent. Having dietary fiber can help in flushing the toxins and maintaining overall digestive health.

3. Protects from free radicals: A study shows that the antioxidant effects of the red dragon fruit could prevent any damage that cigarette smoke exposure might cause to babies (8). Pregnant women who are exposed to smoke could have a risk of delivering babies with low birth weight.

Dragon fruit also contains significant amounts of dietary fiber, vitamin C, iron, folate, magnesium, and other bioactive compounds, such as lycopene (carotenoid), that can help strengthen your immune system and promote overall health.

Trista Best, a registered dietitian from Dalton, Georgia, explains, “The fiber in dragon fruit promotes healthy digestion and helps prevent constipation, a common issue for pregnant women. Additionally, dragon fruit contains folate, a B-vitamin crucial for neural tube development in early pregnancy, thus reducing the risk of birth defects.”

If you’ve never eaten the fruit before but want to try it for the first time during pregnancy, it is good to know if it has any side effects.

Quick fact

Betacyanin, the natural compound found in red pitaya (dragon fruit) may have an antiviral effect against viral infections such as dengue fever (9).

Are There Any Possible Side Effects Of Dragon Fruit In Pregnancy?

Dragon fruit is one of the best fruits to eat during pregnancy as its consumption is largely considered safe. But in case you experience any allergic reactions such as itching, sneezing, rashes, or a burning sensation in the mouth, then it is best to stop eating it.

Even if not allergic to dragon fruit, you must eat it in moderation, as anything in excess during pregnancy may lead to unfavorable outcomes.

Is Dragon Fruit Good For Gestational Diabetes?

According to the Defeat Diabetes Foundation, the seeds of dragon fruit could help in regulating the blood glucose levels and hence might have the potential to prevent and/or manage type 2 diabetes (1).

However, there is no scientific evidence supporting this theory. So we cannot definitively say that dragon fruit is good or harmful for gestational diabetesⁱA condition marked by high blood sugar during pregnancy . If you are doubtful, talk to your doctor to know if dragon fruit can benefit maternal health.

If you get the go-ahead, you can include moderate amounts of this fruit in your diet, in different ways.

How To Choose Dragon Fruit?

Although dragon fruits are available throughout the year, their peak season lasts from the summer to the fall. Here are simple tips you can follow to select fresh and ripe dragon fruit:

• Check the fruit’s skin. It should feel tender and soft but not squashy. If it feels firm, the fruit should be left on the kitchen counter for a few days to ripen.
• The tip of the fruit should also be green and dry.
• Hold the fruit in hand. It should feel heavy for its size, which indicates juiciness.
• Pick a fruit with an even structure and minimum spots, bruises, and blemishes.
• Avoid dragon fruits with extensive bruising, blemishes, or mold, as they may be signs of decay.

Tips For Storing Dragon Fruit

When uncut:

• Store in a cool, dry place away from direct sunlight for 3–4 days.
• Place the fruit in an airtight box and store it in the refrigerator’s crisper drawer to make it last up to three weeks.

When peeled and sliced:

• Store in an airtight container or a vacuum-sealed bag for a couple of days.
• Cube the fruit and place it on a baking sheet. Place the sheet in the freezer and freeze the fruit before transferring it to a freezer bag.

Ways To Include Dragon Fruit In Your Diet

Here are a few ways to include the dragon fruit in your maternal diet.

• Cut the inside part of the fruit either in cubes or slices. You may mix the cubes with other fruits and make a fruit salad too.
• Remove the edible part of the fruit and make a smoothie.
• You may even make jams with the flesh of the dragon fruit and enjoy with bread or pancakes.

Quick tip

If the leafy extensions of the fruit are fresh and green, the fruit may be unripe. The fruit is ready to eat if the leafy parts are dry and brownish.

Simple Recipes Using Dragon Fruit

1. Dragon Fruit Ice Cream

You will need:

• Ice cubes
• 500ml whipped cream
• 50ml fresh cream
• 1 medium-sized pink dragon fruit
• 3tbsp powdered sugar
• Green pistachio flakes
• Raisins

How to prepare:

1. Wash, peel, and slice a pink dragon fruit.
2. Add the chopped fruit with sugar to a blender and blend until smooth.
3. Add the puree to a deep-bottom vessel along with whipped cream and fresh cream.
4. Add ice cubes to a big bowl, place the vessel over it, and whip the mixture using an electric blender.
5. Transfer the mixture into an airtight glass container when it thickens and turns creamy.
6. Garnish with pistachio and raisins, leave it in the freezer overnight, scoop it, and serve it the next day.

2. Dragon Fruit Smoothie Bowl

You will need:

• 1/2 banana slices
• 1 cup mango chunks
• 3.5 ounce dragon fruit puree
• 1/4 cup full-fat coconut milk
• Extra pieces of fresh-cut fruit for garnish

How to prepare:

1. Add all the ingredients into a blender and blend until smooth and lump-free.
2. Once done, transfer to a bowl and chill the mixture in the refrigerator until cool.
3. Garnish with fresh-cut fruits and serve.

3. Dragon Fruit Salad

You will need:

• 1 red dragon fruit
• 1 white dragon fruit
• 2 kiwi fruits
• 1 banana
• 1 starfruit
• 1/3 cup macadamia nuts
• 2tbsp unsweetened coconut flakes
• 3tbsp lemon juice
• 2tbsp honey
• 2tbsp fresh mint leaves

How to prepare:

1. Wash, peel, and chop the dragon fruits, kiwi, and banana into cubes or slices.
2. Trim the starfruit and chop it into slices. Chop the mint leaves.
3. Mix the chopped mint, honey, and lemon juice in a bowl.
4. Add all the fruits into the bowl and mix well.
5. Garnish with the nuts and coconut flakes, and serve fresh.

If you have any health conditions and are anxious about eating this fruit, discuss it with your doctor about it before consuming it. And if you’ve tried the fruit and didn’t like it, never mind. You can get vital nutrients from other fruits as well.

Have you tried dragon fruit during pregnancy? Share your experiences about it in the comments section below.

Dragon fruit is a delicious and nutritious fruit. Is it safe to eat during pregnancy? Let’s find out in this video about dragon fruit and pregnancy.

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Reviewer Expert Author Editor Fact Checker

Dr. Shikha SharmaMBBS

Celebrity nutrition advisor Dr. Shikha Sharma has founded Dr. Shikha’s Nutrihealth in 1998. Dr. Shikha has done her MBBS from Maulana Azad Medical College and holds 21 years of experience in the field of health and nutrition.

Read full bio of Dr. Shikha Sharma

• 
  Trista K. BestMPH, RD, LDN Trista Best is a registered dietitian at Balance One Supplements, Environmental Health Specialist, and Adjunct Nutrition Professor. She completed her Masters of Public Health Nutrition from Liberty University and BS Dietetics from the University of Alabama before getting Dietitian Registration in 2018.
  
  Trista Best is a registered dietitian at Balance One Supplements, Environmental Health Specialist, and Adjunct Nutrition Professor. She completed her Masters of Public Health Nutrition from Liberty University and BS Dietetics from the University of Alabama before getting Dietitian Registration in 2018.

Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

Read full bio of Swati Patwal

Rebecca MalachiBSc

Rebecca is a pregnancy writer and editor with a passion for delivering research-based and engaging content in areas of fertility, pregnancy, birth, and post-pregnancy. She did her graduation in Biotechnology and Genetics from Loyola Academy, Osmania University and obtained a certification in ‘Nutrition and Lifestyle in Pregnancy’ from Ludwig Maximilian University of Munich (LMU).

Read full bio of Rebecca Malachi

Aneesha AmonzMSc

Aneesha holds a Bachelor's degree in Biotechnology from USTM, Meghalaya and Master’s degree in Applied Microbiology from VIT, Vellore. With two years of experience, she has worked on different research projects in the field of Food Sciences.

Read full bio of Aneesha Amonz