Pregnancy Smoothies – What To Know When You Are Pregnant

The information provided in this article is for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with qualified healthcare professionals before making any changes to your diet or medical treatment.

Pregnancy is the beginning of a new and exciting time for you, which also brings many changes. From now on, you are responsible for a new human life. At the latest now you probably also think about your eating habits.

After all, you want to provide your little tummy dweller with everything that contributes to healthy development. It would be best if you also asked your doctor or nutritionist for advice, as they know you best.

Pregnancy smoothies are an outstanding possibility to serve the nutritional needs of a pregnant woman.

The demand for folic acid (vitamin B9), iron, and omega-3 fatty acids is significantly increased compared to non-pregnant women. Magnesium and calcium are essential for the baby's bone formation, and vitamin C increases the absorption of iron and minerals. Folic acid and iron are necessary to construct red blood cells due to the increased demand during pregnancy. Furthermore, vitamin B12 and potassium are essential for DNA synthesis, muscle development, and your baby's well-being.

Pregnancy smoothies, especially with green ingredients, are an excellent way to supplement your diet during and after pregnancy. But what is helpful for your baby's development, and are there also foods that should be avoided as much as possible during pregnancy and, therefore, should not be used in smoothies for a pregnant woman?

We have researched these questions for you and will answer them in the following blog post.

Green Smoothies For Pregnancy

An excellent way to pimp your diet is green pregnancy smoothies. They are full of vitamins, minerals, trace elements, amino acids, and secondary plant compounds and are, therefore, real nutrient bombs.

green pregnancy smoothie for pregnant woman

They also provide valuable fiber, boosting your metabolism and digestion. Especially lamb's lettuce, spinach, and various types of cabbage, fruits such as strawberries and cherries offer you a rich supply.

Due to the high proportion of leafy greens - especially in lamb's lettuce, spinach, and various types of cabbage - green pregnancy smoothies contain exceptionally high levels of folic acid and are an essential source of iron, and are therefore highly recommended for pregnant women.

The best smoothie for pregnant women is the green one and can be wonderfully combined with healthy fruits (70-80% greens and 20-30% fruits) and support your body's needs for antioxidants, minerals, fiber, proteins, electrolytes, and healthy fats.

Effective Digestive Aid

Almost every pregnant woman also has to deal with digestive problems at some point and often with constipation. Green smoothies can also be an actual rescue - because the absorption of the many fibers they contain is the best prerequisite for regular bowel movements.


If you do without bananas in your smoothie and add a spoonful of flaxseed if necessary, constipation should soon disappear.

Pregnancy Smoothies Against Vitamin And Mineral Deficiency During Pregnancy

An adequate daily portion of magnesium is essential for the baby's bone and tooth formation. Bananas, pumpkin seeds, raspberries, or almond milk are first-class and delicious magnesium sources for pregnant women.

The B vitamin folic acid is essential, especially during pregnancy. Folic acid is needed to form the nervous system, hereditary factors, and the spinal cord canal.

Daily meals are insufficient to meet the increased requirement of 600 µg daily. Orange juice, leafy vegetables, and wheat germ contain many folic acids and are ideal for smoothies.

Recommended Top 5 Smoothie Ingredients For Pregnant Woman

  • Bananas – They contain a lot of magnesium, potassium, calcium, folic acid, iron, zinc, vitamin K, and B vitamins
  • Apples (with skin and casing) – Good for the intestinal health of pregnant women; can relieve morning sickness; is said to reduce the risk of later allergic diseases in the baby
  • Avocados - Rich in unsaturated fatty acids, high in folic acid, iron, potassium, magnesium
  • Oranges – High vitamin C content and high in folic acid; promotes iron absorption
  • Green leafy vegetables (fresh, raw, best organic quality) – Good sources of iron; lots of folic acids and vitamin C

In addition to the valuable vitamins and minerals, pregnant women can safely include one or more of these products daily in their smoothie. These foods have wide acceptance and a low allergenic potential.

Of course, it is important to remember that avocados and bananas have a high nutritional value. A smoothie is not a companion drink but at least a snack and, for some women, a natural meal replacement drink for pregnancy.

Another superfood, especially during pregnancy, is beet. It provides a lot of energy and is very important for blood formation, particularly during this time due to the higher blood volume. In combination with an avocado, you can mix a real power smoothie.

Here is a list of other delicious ingredients rich in vitamin C, folic acid, vitamin B12, -D, -E, calcium, potassium, magnesium, iron, and zinc.

Healthy Smoothie Ingredient Examples For Pregnant Women

  • Raspberries
  • Strawberries
  • Almond milk
  • Soy milk (organic)
  • Wheat germ
  • Lamb's lettuce
  • Blueberries
  • Melons
  • Oat milk
  • Pumpkin seeds
  • Spinach

For all ingredients, you should pay attention to organic quality!

Of course, some ingredients are less suitable for pregnant women and unborn babies. Pay attention to uncontaminated ingredients and, if possible, buy organically grown fruits and vegetables.

Generally, as few or no herbs as possible should be consumed during pregnancy. Herbs contain active ingredients, such as essential oils, alkaloids, and glycosides.

Since the unborn baby should develop independently from external influences, medicinal and wild herbs are unsuitable for smoothies during pregnancy.

Sprouts and seedlings should also be avoided. In sprout cultures, Listeria and other undesirable microorganisms spread very quickly. Therefore, it is best not to use raw sprouts for pregnancy smoothies during pregnancy.

Below is a list of ingredients you should not use in smoothies during pregnancy.

Unfavorable Ingredient Examples For Pregnant Women

  • Essential Oils
  • Thyme
  • Lady's mantle
  • Wild garlic
  • Sage
  • Raw sprouts
  • Parsley
  • Sorrel
  • Basil

Other Important Things You Should Keep In Mind As A Pregnant Woman

  • Always wash fruits and vegetables thoroughly. This will prevent you from being infected with listeriosis or toxoplasmosis.
  • Refrain from using (too many) herbs in your smoothie. Some herbs are also said to be labor-inducing. These include oregano, parsley, or lovage, for example. However, only if they are used in high doses.
  • If you suffer from constipation during pregnancy, you should avoid recipes with bananas.
  • Go by your nose. If a specific green smoothie doesn't appeal to you just from the smell, don't force yourself to drink it. Listen to your body; it is asking for what it needs.

What Am I Not Allowed To Eat And Drink As A Pregnant Woman?

During pregnancy, you should stay away from the following foods in any case because they can cause serious harm to your baby.


Even small amounts can harm the unborn child and lead to maldevelopment. Therefore, alcohol is taboo during pregnancy! Note that some foods and dishes may also contain alcohol.

Raw meat and raw sausages

Raw fish, meat, or dairy products can contain dangerous bacteria, for example, listeria. They can harm the unborn child and lead to premature birth or stillbirth.

Suppose the pregnant woman is infected for the first time with toxoplasmosis, an infectious disease caused by raw meat. In that case, the unborn child can also be seriously damaged. Therefore, the rule is: Cook all meat dishes entirely through. And avoid anything raw or smoked.

Besides mead sausage, raw ham, carpaccio, and ground pork, salami, and liver sausage are taboo during pregnancy. However, boiled meat sausages such as bologna, mortadella, and cooked ham are allowed.

Raw fish

Fish should also always be cooked through. Avoid sushi, sashimi, and oysters. Cold-smoked or pickled fish products, such as trout, salmon, or herring, are also on the red list of foods during pregnancy.

Products made from raw milk

Don't eat cheeses labeled "raw milk" or "pre-pasteurized milk," for example, soft or semi-soft cheeses like Camembert.

On the other hand, you can safely eat soft cheeses made from pasteurized milk and hard cheeses. But say no to red mold cheese such as Esrom or Tilsiter, as well as rasp cheese from the refrigerated counter.

Raw eggs

When preparing eggs and egg dishes, ensure they are cooked thoroughly because raw eggs contain salmonella. Caution: Raw eggs are often found in homemade dishes such as tiramisu, chocolate mousse, mayonnaise, hollandaise sauce, or ice cream.

On the other hand, factory-manufactured products are harmless because they contain only pasteurized eggs that have been sufficiently heated.

Energy drinks containing caffeine

They are sweet and contain unhealthy additives and too much caffeine for pregnant women. Therefore, drink a maximum of two small glasses of cola daily.

Quinine-containing drinks, such as tonic water or bitter lemon, should only be enjoyed in moderation. Quinine is a natural plant toxin that, in large amounts, can cause vomiting, vision problems, and even premature labor.


It is one of the doubtful cases when it comes to nutrition during pregnancy. The reason: experts advise against giving honey to babies under one year of age because it can contain the bacterium Clostridium botulinum.

The stomach acid in a pregnant woman's body quickly kills the bacterium. Thus, there should be no danger to the unborn child. However, don't use honey during pregnancy if you are in doubt.

The numerous trace elements and vitamins make honey a powerful food during pregnancy. However, because of the high sugar content, pregnant women should consume only a little of it - a maximum of one teaspoon a day.

Protein Powder For Pregnancy

Can you take protein powder during pregnancy? Yes, you can, but still with a question mark. With a balanced diet with complementary healthy smoothies, you are already consuming protein, depending on the ingredients.

If you eat a purely plant-based diet and want to use protein powders to reach your recommended daily protein intake, you don't have to give it up during pregnancy. However, using a simple uncontaminated vegan protein powder would be best. You can easily add it to a smoothie.

protein powder for pregnant woman

The additional requirement during pregnancy usually is 50-80 g per day (approx. 2-3 oz per day). The best way to meet your needs is to eat a balanced, whole-food, plant-based diet high in beans, legumes, grains, nuts, and seeds. You can also use much of this in a smoothie. Additionally, you can use a scoop of protein powder in your smoothie to fill in gaps in your daily intake.

Many protein powders also contain additives and sweeteners that may not be good for you and your baby. It would be best if you looked for pure protein powders without additional enrichments of vitamins and minerals and other additives.

Always check the label very carefully. If you do not know some ingredients, you should not use them if possible. You should know precisely what you are feeding your body and your baby.

Ingredients To Avoid In Protein Powder

  • Additional vitamins and minerals - You should not take too much of them during pregnancy because they could harm you and your baby.
  • Added sugar - Too much sugar can increase the risk of gestational diabetes and blood sugar fluctuations.
  • Artificial sweeteners - Sweeteners such as saccharin and aspartame are often added to protein powders and should be avoided. Look for natural sweeteners such as stevia extract, which is a much better alternative in pregnancy.
  • Various herbs - Many herbs are not safe during pregnancy. Therefore, it's best to avoid them altogether.
  • Soy - Soy contains phytic acid, which can interfere with the body's absorption of vitamins and minerals. Soy is also often heavily contaminated with pesticide residues, which you definitely don't want to give your baby! So better opt for a pea, chickpea, or hemp-based protein.
  • Caffeine - Many protein powders contain caffeine. Avoid these powders that contain caffeine. A maximum caffeine intake of 200 mg daily is recommended for pregnant women. Less is better. Please also note that other foods, such as tea and chocolate, contain caffeine.
  • Pesticides and other chemicals - These are, of course, not indicated on the label but often end up in the protein powder when big brands grow their ingredients on industrial farms using chemical fertilizers and pesticides. Therefore, pay special attention to guaranteed organic farming.

Are There Advantages Of Protein Powder For Pregnancy?

Suppose you have problems with energy or protein deficiency. In that case, protein powders are an easy and promising way to ensure you eat enough protein to support your baby's growth.

Many often suffer from morning sickness during pregnancy and then can't eat. Then adding protein powder to a smoothie is a great way to meet your protein needs.

To meet your daily protein needs on an all-plant-based diet, an organic protein powder can be a helpful addition to your daily diet.

Getting Through The Breastfeeding Period Well After Pregnancy

During pregnancy, a pregnant woman's body already performs at its best. But even after birth, it continues without a break. Then young mothers have an even greater need for nutrients. Especially when breastfeeding - and perhaps for a long time - the body needs plenty of minerals, trace elements and vitamins, fiber, and amino acids.

Many breastfeeding mothers who do not pay much attention to their diet suffer in the long run from a variety of deficiency symptoms such as hair loss, brittle nails, leg cramps, or persistent exhaustion.

A balanced vitamin-rich diet is vital to replenish the reserves as quickly as possible. Many mothers swear by green smoothies during breastfeeding and always feel well supplied by their daily smoothie.

Now you can also add lots of herbs to your smoothie. We would be careful only about cabbage - it often causes colic in tiny babies.

Green Smoothies For Our Little Kids

Green smoothies are also an excellent way for our kids to get vital nutrients. Significantly if you increase the ingredient ratio a bit towards sweet fruit (not too much because of the sugar), most kids love drinking green smoothies.

juicing with your little kids

Depending on when babies are used to porridge foods, they can usually start green smoothies from 6 months of age. It's essential to start with just a few sips to not overwhelm your little one's digestive system.

Most of the time, you can get older children excited about green smoothies if they are involved in the preparation. This way, you can even harvest fruits and vegetables together with toddlers.

Kids also enjoy picking out ingredients for green smoothies at the store and then preparing them at home before blending. Also, check out our post on Healthy Juicing With Your Kids.

5 Smoothie Recipes For Pregnant Woman

Pregnancy smoothies are a great solution to add the needed vitamins and nutrients to your everyday diet in a delicious way and without stress.

The most important rule for consuming smoothies during pregnancy is Variety!
Nature has a vast selection of healthy fruits and vegetables ready. With our smoothie recipe ideas for pregnancy, you get a good mix of delicious and healthy alternatives to the classic diet.

green pregnancy smoothie for pregnant woman

Mothers Little Green Kick

1/2 cup of spinach
1/2 cup of lamb's lettuce or head lettuce
1 large apple
1 banana
1 orange (alternatively 2-3 mandarines)
1/2 cucumber
1/2 lemon
150 ml water


Wash spinach and lamb's lettuce well; remove ends if necessary.
Wash apple and cucumber.
Peel banana and orange, cut them into pieces, and add to a blender jar.
Quarter the apple and add with seeds.
Cut the cucumber into thick slices and add to a blender jar.
Then squeeze 1/2 lemon and add the fresh lemon juice to the blender jar.
Add leafy greens and fill with water.


Slowly turn the blender up to maximum and blend for about 45 to 60 seconds - exactly until you have a uniform green consistency.

mango digestion smoothie for pregnant woman

Mango Digestion Smoothie

1 seeded mango, chopped
1 apple
1 pear
200 g blueberries


Place all ingredients in a blender and blend on high speed until smooth.


With this smoothie, you can support your digestion and fight flatulence. It is rich in fiber to prevent or relieve constipation and the discomfort caused by hormonal changes during pregnancy. Mango is also a good source of folic acid for your baby. In addition, vitamins B2, C, and E are included in this smoothie.

ultimate blueberry smoothie for pregnany

Ultimate Blueberry Smoothie

1/2 cup of blueberries, fresh or frozen
1 banana, fresh or frozen
120 ml natural Greek yogurt
1 tablespoon chia seeds
120 ml oat milk
1 tablespoon almond butter
3 dates, pitted (or 2 tsp coconut blossom sugar)
Some ice cubes


Put all ingredients in a blender and blend on high speed until smooth.


This smoothie is packed with blueberries, which are rich in antioxidants, folic acid, and vitamin C and help the body absorb iron. It also has a banana containing water-soluble vitamin B6, which is necessary for a baby's central nervous system development.

In addition, the smoothie contains Greek yogurt for cell growth, protein, calcium, and probiotics for digestion. Further, chia seeds for omega-3, fiber, and protein) plus oat milk for fiber to help constipation, and almond butter rich in magnesium helps with calf cramps.

Fresh fruity carrot juice for pregnant woman

Fruity Carrot Cocktail

150 grams of carrots
One pear
1Half a lemon
One slice of pineapple
One teaspoon of pear syrup
One teaspoon of wheat germ
A pinch of ground vanilla


Wash and clean the carrots. Peel the pear, cut it into quarters and remove the core. Peel the lemon and the pineapple slices. Juice the carrots, pear, lemon, and pineapple in the juicer and mix thoroughly with thick juice, wheat germ, and vanilla as soon as possible.


You get a lot of fresh vitamins from this tasty juice (smoothie).

perfect pregnant smoothie

Perfect Pregnant Smoothie

10 fl. oz. – orange juice
1/2 cup – Greek yogurt, plain
2 tablespoons – chia seeds
1 1/2 cups – mango cubes, frozen
2 cups – of spinach


Blend the orange juice, yogurt, and mango together to form a base.
Add in the chia seeds and spinach and blend until smooth.
Adjust the texture and consistency with a few ice cubes or cold water, depending on whether you need to thicken or thin.


This smoothie includes many nutritional needs during this extraordinary time.
NOTE: The above recipe makes 2 servings but only drinks one at a time.

Drinking smoothies while pregnant can stave off or reduce many common issues when carrying a developing fetus. Not only do smoothies have medicinal value, but they are a good source of calories and should be part of your healthy eating plan while pregnant.

Check out some helpful information about healthy eating for "vegetarian or vegan pregnant and breastfeeding mothers."

However, each pregnancy is individual. Our suggestions and recipes are well-researched but not a substitute for professional medical advice. If in doubt, always ask your doctor or nutritionist.

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