Can pregnant women eat zongzi (sticky rice dumplings)?

Pregnant women can eat Zongzi (glutinous rice dumplings) in moderation, but should pay attention to the method of consumption and portion control.

Zongzi, a traditional food primarily made of glutinous rice, is rich in vitamin B and has functions such as nourishing the stomach and spleen, replenishing energy, improving blood circulation, and stopping perspiration. For pregnant women, moderate consumption provides certain nutritional benefits. Common fillings such as red dates, meat, and egg yolks are also nutrient-rich foods that help pregnant women supplement essential nutrients. However, because Zongzi is mainly made from glutinous rice, which is sticky and difficult to digest, excessive consumption can burden the digestive system, leading to indigestion, stomach discomfort, or bloating. Therefore, overconsumption should be avoided.

Moreover, different types of Zongzi vary in nutritional content and calorie levels. Zongzi filled with red dates or red bean paste contains high levels of sugar, so pregnant women with gestational diabetes should consume these cautiously to avoid blood sugar fluctuations. Savory varieties filled with fatty meat or egg yolk are high in fat and sodium, making them unsuitable for pregnant women with hypertension or edema. It is recommended to choose smaller-sized Zongzi and consume them with vegetables and fruits rich in dietary fiber, which helps balance nutrition and aids digestion. Additionally, it is important to select fresh, hygienic Zongzi and heat them thoroughly before eating to prevent gastrointestinal issues caused by spoilage. Therefore, pregnant women should pay attention to portion size and dietary pairing when eating Zongzi in order to enjoy the flavor while maintaining good health.