Are Walnuts Good for Pregnancy? A Dietitian’s Perspective | Dietician Ankita Gupta Sehgal

When it comes to pregnancy, every bite counts. From what you eat to how much you eat - everything plays a role in your baby’s growth and your own well-being. Among all the “superfoods” out there, one humble nut often sparks curiosity: the Walnut.

So, are walnuts really good for pregnancy or just another overhyped health trend?

Let’s separate the myths from the facts:

So, Are Walnuts good for Pregnancy, what makes them so Special?

Walnuts are not just a snack; they’re a nutrient powerhouse - especially during pregnancy. They are rich in:

• Omega-3 fatty acids (ALA): Crucial for your baby’s brain and eye development.

• Folate: Supports neural tube formation and helps prevent birth defects.

• Iron & Zinc: Help with oxygen supply and immune function.

• Vitamin E & Antioxidants: Support healthy skin, tissue repair, and immunity.

A handful of walnuts (4–5 halves per day) can truly make a difference in your pregnancy diet.

Myth: Walnuts Cause “Heat” in the Body

Many Indian families avoid walnuts during pregnancy thinking they cause body heat.

Fact: Walnuts do not cause harmful heat or “garam taaseer” when eaten in moderation. In fact, they can even reduce inflammation and help manage fatigue and swelling - common pregnancy concerns.

Tip: If you feel warm after eating walnuts, soak them overnight. Soaked walnuts are easier to digest and gentler on the stomach.

How Walnuts Support a Healthy Pregnancy

1. Boosts Baby’s Brain Development 

   Omega-3s in walnuts (especially ALA) are linked to improved cognitive and visual function in babies.

   
   

2. Improves Mother’s Mood & Reduces Stress 

   Hormonal changes often cause mood swings and anxiety. Walnuts contain tryptophan - which helps in serotonin production, the “feel-good” hormone.

   
   

3. Supports Heart Health 

   Pregnancy increases blood volume and pressure on your heart. Regular intake of walnuts supports better circulation and heart function.

   
   

4. Manages Weight & Blood Sugar 

   Walnuts’ fiber and protein content help you feel full longer, preventing unhealthy snacking or gestational diabetes risk.

How Much Walnut Is Safe During Pregnancy?

• Ideal Intake: 4–6 walnut halves (or 2–3 whole walnuts) per day.

• Best Time: Morning or mid-morning snack, or added to salads, smoothies, or porridge.

• Avoid: Salted, chocolate-coated, or processed walnuts - they add unnecessary sodium and sugar.

Who Should Avoid or Limit Walnuts?

• If you have a nut allergy, skip walnuts entirely.

• Those with digestive sensitivity should start with a small quantity and always soak them before eating.

• Avoid rancid or old walnuts, as oxidized fats can cause bloating or acidity.

How to Include Walnuts in Your Pregnancy Diet

1. Soaked Walnut Smoothie: Blend 4 soaked walnuts, banana, and milk (or curd).

2. Walnut Chikki: Homemade jaggery-walnut brittle - an iron and energy booster.

3. Topping: Add chopped walnuts to oatmeal, daliya, or curd for crunch.

4. Snack Mix: Pair walnuts with almonds, dates, and pumpkin seeds.

A Dietitian’s Note

Pregnancy isn’t about eating more - it’s about eating right.Walnuts are safe, beneficial, and deeply nourishing when eaten in moderation. They complement a well-balanced Indian pregnancy diet and offer long-term benefits for both mother and baby.

So next time someone warns you that walnuts are “garam,” remind them - moderation and preparation matter more than myths! 🌰✨

Struggling to plan your pregnancy diet? Get a personalized meal plan for each trimester designed to support your energy, hormones, and baby’s growth - crafted by Dietitian Ankita Gupta Sehgal, India’s leading expert in therapeutic and pregnancy nutrition. 🔗 Book your pregnancy diet consultation now

Few of my recent client success stories: