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What snacks can pregnant women eat during the first three months?

Nov 15, 2025 Source: Cainiu Health
Dr. Huang Yuhong
Introduction
During the first trimester, pregnant women should choose snacks that are nutritious, easy to digest, and help alleviate early pregnancy discomfort. Suitable options include plain nuts, fresh fruits, sugar-free yogurt, steamed yam, and soda crackers. Unsalted nuts such as walnuts and almonds are rich in unsaturated fatty acids, vitamin E, and minerals, providing essential nutrients during pregnancy and supporting fetal brain development.

During the first trimester, pregnant women should choose snacks that are nutritious, easy to digest, and help alleviate early pregnancy discomforts. Suitable options generally include plain nuts, fresh fruits, sugar-free yogurt, steamed yam, and soda crackers. Detailed explanations are as follows:

1. Plain Nuts: Unsalted and unsweetened plain nuts such as walnuts and almonds are rich in unsaturated fatty acids, vitamin E, and minerals. They provide essential nutrients during pregnancy and support fetal brain development. Choose varieties without added salt or sugar, and consume in moderation to avoid excessive calorie intake.

2. Fresh Fruits: Fresh fruits like apples, bananas, and strawberries are rich in vitamins, dietary fiber, and water. They can improve poor appetite in early pregnancy and help prevent constipation. Opt for seasonal fruits, wash them thoroughly before eating, and avoid consuming large amounts of cold-natured or high-sugar fruits at one time.

3. Sugar-Free Yogurt: Sugar-free yogurt contains probiotics and protein, which help regulate intestinal flora, enhance digestion and absorption, and relieve common early pregnancy issues such as bloating and constipation. Choose products without added sugar or excessive additives. Letting the yogurt come to room temperature before consumption makes it gentler on the stomach and reduces gastrointestinal irritation.

4. Steamed Yam: Steamed yam has a soft, glutinous texture and is easy to digest. It is rich in carbohydrates and dietary fiber, providing energy and helping reduce fatigue during early pregnancy, while also protecting the gastric mucosa. Steam without adding extra seasonings to maintain its natural flavor. It serves as a satisfying snack between meals without burdening the digestive system.

5. Soda Crackers: Soda crackers are crisp and can neutralize stomach acid, helping relieve nausea and vomiting in early pregnancy while quickly replenishing energy. Choose crackers low in oil, salt, and additives. Avoid long-term or excessive consumption to prevent nutritional imbalances.

Pregnant women in the first trimester should follow the principle of eating small amounts frequently to avoid affecting main meal intake. Prioritize natural, minimally processed snacks and avoid those high in sugar, fat, or salt. If any discomfort occurs after eating a snack, adjust the type accordingly and consult a doctor if necessary.

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