pregnant woman eating food

6 Common Fear-Inducing Myths About Foods During Pregnancy

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When you’re pregnant, everyone seems to have advice on what you should or shouldn’t eat. This can feel daunting. After all, what a pregnant woman eats affects their growing baby.

It leaves pregnant women feeling anxious and unsure, even paralyzed, about what they can safely eat. However, not all advice or information is based on facts, and some of these common fear-inducing myths can actually be detrimental to both you and your baby because of the prenatal stress they cause (stress itself isn’t a concern unless it becomes chronic).

Let’s tackle these myths head-on and debunk them so that you can have a healthier, happier pregnancy without unnecessary fear.

Disclaimer: Always discuss your diet and concerns with your doctor. The following information is based on others’ research and is for educational/entertainment purposes only.

pregnant woman eating pineapple
Photo Credit: Deposit Photos.

Myth #1: Pineapple Causes Miscarriage or Early Labor

The Claim
Many believe that eating pineapple can trigger early labor or miscarriage because it contains an enzyme called bromelain, which is said to soften the cervix and stimulate uterine contractions.

The Truth
Good news for pineapple lovers—this is more myth than reality. While bromelain is present in pineapple, the amount in a standard serving of fresh or canned pineapple is far too low to cause harm.

You would have to eat an absurdly high amount—think multiple whole pineapples in one sitting—for it to potentially have any effect (maybe?). For most moms-to-be, pineapple is perfectly safe and is a great source of vitamin C and other nutrients. If you have concerns, always double-check with your healthcare provider.

Ultimately, eating pineapple at the end of pregnancy to induce labor (and worrying about it before then) is an old wive’s tail. However, if you’re overdue and desperate, why not use it as an excuse to eat this tasty fruit?

Myth #2: Any Type of Papaya Can Trigger a Miscarriage

The Claim
Papaya is often listed as a food to avoid, especially unripe or semi-ripe varieties, because it contains latex and an enzyme called papain, which is believed to trigger uterine contractions and possibly lead to miscarriage.

The Truth
This one has some truth to it, but it comes with nuances. Unripe or semi-ripe papaya should indeed be avoided during pregnancy because the latex in the skin and flesh can stimulate contractions in some cases.

However, fully ripe papaya is different. It loses most of its latex content and can actually be a nutritious option, offering vitamins like A and C, along with fiber. The key here is to make sure the papaya is fully ripe before eating it. Still unsure? Discuss with your healthcare provider to see if it’s safe for you.

Myth #3: Eating Spicy Foods Can Harm the Baby

The Claim
Some say that eating spicy foods during pregnancy can cause preterm labor or health issues for the baby.

The Truth
Spicy foods may leave you sweating or running for a glass of cold water, but they’re generally safe for your baby. The most likely side effects are heartburn, indigestion, or nausea (all common pregnancy woes to begin with). If you’re able to tolerate the heat, feel free to spice up your meals!

Myth #4: Cravings Are Your Body’s Way of Saying You Need a Specific Food

The Claim
If you’re craving something during pregnancy—like a big slice of cake or salty chips—it must mean your body needs the nutrients from that food. Right?

The Truth
Cravings may be tied to hormonal changes, emotional comfort, or simply personal preferences rather than nutritional needs. If you’re craving something sugary or salty, it doesn’t necessarily mean your body is deficient in a particular nutrient. It’s definitely not an excuse to eat all the junk. That said, it’s okay to indulge in your cravings occasionally; just aim for balance and moderation.

One craving that is linked to vitamin deficiencies is craving dirt (or non-food items- yes, it’s a thing!). It’s known as pica, and should be discussed with your doctor.

Happy pregnant eating healthy food
Photo Credit: Deposit Photos.

Myth #5: Eating for Two Means Eating Double

The Claim
“You’re eating for two” is a phrase pregnant women hear often, implying it is okay to eat double portions to support your growing baby. The more calories the better, right?

The Truth
While it’s true that your nutrient needs increase during pregnancy, your calorie needs only go up slightly—about 300-500 extra calories a day in the second and third trimesters. Instead of doubling your portion sizes, focus on eating nutrient-rich foods that support both your health and your baby’s development.

Myth #6: You Can’t Have Any Caffeine During Pregnancy

The Claim
Many believe caffeine is completely off-limits when you’re pregnant because it can harm the baby. Some moms might get judgemental looks at a coffee shop if they order anything.

The Truth
You don’t have to give up your daily latte entirely—thank goodness! The key is moderation to prevent any potential negative side effects. While the exact amount allowed is debated, experts, including the March of Dimes, recommend keeping caffeine intake below 200 milligrams per day (roughly one 12-ounce cup of coffee). Too much caffeine may pose risks, but a small amount is typically safe. Don’t forget to count caffeine from other sources like green tea, chocolate, or sodas.

Want more dietary guidance during pregnancy?

If you want to learn about foods to avoid (and which to eat!), I also highly recommend a Pregnancy Nutrition Course from a fellow mama.  As a certified nutritionist, she breaks it all down so you know EXACTLY what to eat for a healthy pregnancy. I found it super helpful during my pregnancies.

Reassurance for Moms-to-Be

Sorting through all the dos and don’ts of pregnancy can feel overwhelming. Remember that most myths aren’t grounded in science, and every pregnancy is unique. When in doubt, check with your doctor or midwife—they’re your best resource for making informed and confident choices about your pregnancy diet. You can also do some of your own research on line, but don’t go too far down the Dr. Google rabbit hole if it only leaves you feeling stressed.

And hey, don’t stress too much! Giving yourself grace during this incredible time is one of the best things you can do for both you and your baby.

Other resources to help you in your pregnancy journey:

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