Plum (Aloo Bukhara) in Pregnancy: Benefits, Side Effects and How Much to Eat

Quick Answer

Yes, plums (aloo bukhara) are safe to eat during pregnancy. They are hydrating, low in calories and give a little fibre and vitamin C, while prunes (dried plums) are a well-studied help for constipation. Wash them well, remove the stone, start with one or two a day, and ask your doctor about portions if you have gestational diabetes.

If you have been craving something sweet and tangy and a bowl of plums is calling you, you are probably wondering whether it is safe for your baby. The short answer is reassuring. This guide explains what plums really offer, what they do not, how much is sensible, and when to be careful.

Are Plums Safe to Eat During Pregnancy?

Plums are safe in all three trimesters when they are washed and eaten in normal amounts. The NHS advises that most fruits are safe in pregnancy as long as they are washed thoroughly, because soil on unwashed produce can carry bacteria.

There is no evidence that eating plums causes miscarriage or harms the baby. The only real cautions are practical ones: tummy upset if you eat a lot, the stone, rare allergies, and portion size if your blood sugar is high.

What Nutrients Do Plums and Prunes Actually Contain?

A fresh plum is mostly water and gives modest amounts of fibre and vitamin C, while prunes are far more concentrated in fibre, sugar, potassium and vitamin K. The figures below come from the USDA FoodData Central entries for raw plums and dried plums (prunes).

USDA lists one medium plum at about 66 g and one pitted prune at about 9.5 g. So one plum gives roughly 30 kcal and 1 g of fibre, and one prune gives about 23 kcal and just under 1 g of fibre.

One honest point: plums are not a meaningful source of iron or folate. Two plums give well under half a milligram of iron, so they cannot prevent or treat anaemia. Your iron and folic acid needs in pregnancy are met through iron-rich foods and the supplements your doctor prescribes.

What Are the Real Benefits of Eating Plums in Pregnancy?

The genuine benefits of plums are gentle ones: hydration, a little fibre and vitamin C, and a sweet snack that is far lighter than mithai or biscuits. Prunes add a stronger, research-backed effect on constipation.

• Help with constipation. Constipation is common in pregnancy. The NHS says it is safe for pregnant women to eat fruits that contain sorbitol and to increase fibre gradually. Prunes are rich in sorbitol, about 14.7 g per 100 g according to a review of prune composition, and a randomised controlled trial found that 80 to 120 g of prunes a day increased stool weight and frequency in adults with low fibre intake.

• Hydration. Fresh plums are about 87 percent water, which helps on days when nausea makes drinking plain water hard.

• A lighter sweet treat. At about 30 kcal each, plums can satisfy a sweet craving in place of high-sugar snacks, which the NHS suggests swapping for fruit.

• A little vitamin C and potassium. Plums add small amounts to your day as part of a varied diet.

• Variety on your plate. The NHS recommends at least 5 portions of a variety of fruit and vegetables daily in pregnancy. Plums are one easy, seasonal way to reach that.

How Many Plums Can You Eat a Day When Pregnant?

There is no official limit for plums in pregnancy, so the sensible approach is to start small and let your body guide you. The amounts below are practical starting portions, not medical rules.

If plums suit you, you can have a little more on some days. If you get gas, cramps or loose stools, cut back. The prune trial above used 80 to 120 g a day (roughly 8 to 12 prunes), and wind was the most common side effect.

What Are the Side Effects of Plums?

Plums rarely cause problems in normal amounts, but eating a lot at once can upset your stomach. Here is what to watch for:

• Gas and bloating. Wind was noticeably more common in people eating prunes in the prune trial.

• Loose stools or cramps. Sorbitol and fibre draw water into the gut. Helpful for constipation, but too much can tip you into diarrhoea.

• Acidity. Sour, unripe plums can bother some women with heartburn, especially late in pregnancy. Choose ripe, sweet fruit.

• Blood sugar. Prunes contain about 3.6 g of sugar each, so a large handful adds up. This matters most if you have gestational diabetes.

• Allergy. People with birch pollen allergy can get an itchy mouth or throat after eating pitted fruits such as plums, a reaction called oral allergy syndrome. Stop and talk to your doctor if your lips, tongue or throat swell.

• The stone. Remove it before eating and do not crack or chew it.

Can You Eat Plums If You Have Gestational Diabetes?

Usually yes, in a measured portion, because whole fruit is part of the diet recommended for gestational diabetes. The NHS advises eating plenty of fruit and vegetables, swapping sugary snacks for fruit, and being careful with fruit juices and smoothies, which can be high in sugar.

In practice, that means fresh plums over prunes, one or two at a time, eaten with a meal rather than on an empty stomach, and skipping plum juice. Your dietitian can tell you how plums fit into your meal plan, and your glucose readings will show how your body responds.

How Can You Eat Plums Safely?

Wash plums well, eat them ripe, and remove the stone: these three habits cover most of the risk. A few easy Indian-kitchen ideas:

• Fresh slices as a mid-morning or evening snack.

• Plum and curd bowl with a sprinkle of roasted seeds.

• Stewed plums cooked with a little water and cinnamon, gentle on a queasy stomach.

• Homemade aloo bukhara chutney made with a little jaggery instead of a lot of sugar.

• Soaked prunes with breakfast if you are constipated.

Skip candied plums and plum syrups, which are mostly added sugar, and choose pasteurised packaged juices if you drink juice at all.

What Is the Difference Between Plum, Prune, Jamun and Ber?

These four are often mixed up in Indian kitchens, but they are different foods. Aloo bukhara is the plum, sookha aloo bukhara is the dried plum or prune, jamun is the Java plum, a separate fruit, and ber is the Indian jujube.

All four can be eaten in pregnancy when washed and eaten in normal amounts.

When Should You Talk to Your Doctor?

Plums themselves are rarely the problem, but some symptoms need a doctor’s attention whatever the cause. Call your doctor if:

• You have diarrhoea or vomiting that lasts more than 48 hours, or you cannot keep fluids down.

• You feel dizzy, are passing very little urine, or have signs of dehydration.

• Your lips, tongue or throat swell, or you have trouble breathing after eating any food (this needs emergency care).

• You have severe or constant tummy pain, or bleeding.

• Constipation lasts more than a week despite diet changes, or you see blood in your stool.

• Your blood sugar readings are higher than your target.

Frequently Asked Questions

What foods should I avoid during pregnancy?

The NHS advises avoiding unpasteurised milk and dairy, raw or undercooked meat and eggs that are not certified safe, liver, raw fish and shellfish, shark, swordfish and marlin, alcohol, and herbal teas containing liquorice root. It also advises limiting caffeine to 200 mg a day and oily fish to 2 portions a week. Most fruits, including plums, are safe once washed. For the Indian kitchen, see our guide on things to avoid in early pregnancy.

What is the best fruit for pregnancy?

No single fruit is best. Eating a variety of at least 5 portions of fruit and vegetables a day matters more than any one fruit, according to the NHS. A good Indian mix across the week could include bananas, apples, oranges and mosambi, guava, papaya once fully ripe, pomegranate, pears and seasonal fruits like plums. If you like pears too, read our guide on pear in pregnancy.

What are the side effects of plums?

In normal amounts, plums rarely cause side effects. Eating many plums or prunes at once can cause gas, bloating, cramps or loose stools because of their sorbitol and fibre. Sour plums may worsen acidity, and people with birch pollen allergy may get an itchy mouth. Prunes are high in sugar, so watch portions if you have gestational diabetes.

Is plum hot or cold for the body?

In many Indian homes, foods are called “hot” (garam) or “cold” (thanda) based on traditional beliefs. This is not a medical classification, and there is no scientific evidence that plums heat or cool the body in a way that affects pregnancy. Nutritionally, a fresh plum is mostly water. Eat ripe plums in normal amounts and stop if they upset your stomach.

Can plums cause miscarriage?

No. There is no scientific evidence that eating plums in normal amounts causes miscarriage. Too many may upset your stomach, but that does not affect your pregnancy.

Is aloo bukhara the same as plum?

Yes. Aloo bukhara is the Hindi name for the plum, and sookha aloo bukhara means dried plums, or prunes. Jamun is a different fruit.

Do prunes help with pregnancy constipation?

They can. Prunes contain fibre and sorbitol, both of which soften stools, and the NHS lists sorbitol-containing fruits and more fibre as safe ways to ease constipation in pregnancy. Start with 3 to 4 prunes, drink plenty of water, and talk to your doctor if constipation lasts more than a week.

Can I eat plums while breastfeeding?

Yes. Plums and prunes are fine while breastfeeding and can help with constipation after delivery. Eat them as part of a varied diet.

Final Thoughts

Plums are a safe, refreshing fruit in pregnancy, but they are a pleasant part of a varied diet, not a superfood. Enjoy one or two when you crave them, lean on prunes if constipation is bothering you, and keep taking the iron and folic acid your doctor has prescribed. For more pregnancy food guides, see our article on corn in pregnancy.

References

• USDA FoodData Central. Plums, raw (FDC 169949) and Plums, dried (prunes), uncooked (FDC 168162).

• NHS. Foods to avoid in pregnancy.

• NHS. Have a healthy diet in pregnancy.

• NHS. Constipation.

• NHS. Gestational diabetes: treatment.

• Lever E, Scott SM, Louis P, Emery PW, Whelan K. The effect of prunes on stool output, gut transit time and gastrointestinal microbiota: a randomised controlled trial. Clinical Nutrition, 2019.

• Stacewicz-Sapuntzakis M, et al. Chemical composition and potential health effects of prunes: a functional food? Critical Reviews in Food Science and Nutrition, 2001.

• American Academy of Allergy, Asthma and Immunology. Oral allergy syndrome.