Honey has long been used as a natural sweetener and folk remedy, but is it safe and beneficial to consume during pregnancy? There are many claims about the health benefits of honey, from treating colds and soothing sore throats to aiding digestion and providing antioxidants. However, there are also some risks associated with consuming honey during pregnancy that need to be considered. This article will examine the pros and cons, potential benefits and risks, and dietary recommendations regarding honey consumption during pregnancy. Read on to learn more about how honey may impact both mom and baby.
Potential benefits of honey during pregnancy
Rich in antioxidants
Honey contains a variety of phytonutrients, enzymes, vitamins and minerals that act as antioxidants in the body. Antioxidants help reduce oxidative stress and inflammation, both of which are common during pregnancy. The high antioxidant content of raw honey may help support the immune system and overall health of both mother and developing baby.
May relieve morning sickness
Some women report that eating honey helps provide relief from the nausea associated with morning sickness in early pregnancy. This may be due to the sweet taste, the soothing texture, or honey’s ability to raise blood sugar. More research is needed, but honey is generally considered safe when consumed in moderation during pregnancy.
May aid digestion
Honey contains enzymes and compounds that are believed to promote digestion by aiding the breakdown of food in the stomach. The fructose in honey may also help with constipation, a common digestive complaint during pregnancy. Improving digestion can help with many aspects of health in pregnancy.
Soothes sore throat
Honey has antiviral, antibacterial and anti-inflammatory properties. It coats the throat to help suppress coughs and soothe sore throats. Pregnant women can experience pain from post-nasal drip or allergies, so honey may provide relief as a natural alternative to medications.
Provides nutrition
Honey contains small amounts of essential vitamins and minerals like niacin, riboflavin, thiamin, calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc. It offers extra nutrition in pregnancy when nutritional needs are increased. However, it should not be relied on as a significant source of key nutrients.
Potential risks of consuming honey during pregnancy
Risk of infant botulism
One of the most serious risks is the potential for infant botulism. Honey can contain spores of the bacteria Clostridium botulinum. When ingested, these spores can grow into dangerous botulinum toxin in a baby’s immature digestive system. Honey should never be fed directly to infants under 1 year old for this reason. Adult digestive systems are mature enough to destroy the spores.
High in sugar and calories
While honey has trace nutrients, its main components are sugar and calories. Too much added or refined sugar is linked to excess weight gain in pregnancy, gestational diabetes and other concerns. The American College of Obstetricians and Gynecologists recommends limiting added sugars to less than 25 grams per day during pregnancy. Just one tablespoon of honey contains 17 grams of sugar.
May contain contamination
Honey can occasionally become contaminated with bacteria, pesticides, antibiotics or grayanotoxin. This is rare with reputable brands, but improperly processed honey raises infection risk. Pregnant women have increased vulnerability to foodborne illnesses, so contaminated honey could make them very sick.
Allergic reactions
Some people are allergic to honey or its pollen content. Reactions can range from mild to severe. Anaphylaxis is always a medical emergency but especially dangerous during pregnancy. Those with diagnosed honey or bee pollen allergies should strictly avoid honey when pregnant.
Guidelines for honey consumption during pregnancy
Most major health organizations consider honey safe in moderation during pregnancy for women not allergic. Here are some suggested guidelines:
Choose raw or pasteurized honey
Raw honey retains more vitamins, minerals and antioxidants than regular honey, but may also contain more spores. Pasteurized honey is heated to kill any potential botulism spores but retains more nutrients than heavily processed honey. Choose reputable brands and inspect honey’s appearance and smell before use.
Eat honey in small amounts
Aim for only 1-2 servings of honey per day at most during pregnancy. One serving equals one teaspoon or 5 grams of honey. Too much can spike blood sugar and contribute excess calories and sugar.
Avoid honey in the first trimester
Some ob-gyns recommend completely avoiding honey in the first trimester as a precaution against infant botulism, since the fetal digestive system develops during this stage. Play it safe by using other sweeteners early in pregnancy.
Do not give honey to infants
Never directly feed infants under 1 year of age honey or products containing honey, including in foods, drinks and medications. Wait until a child is older before introducing honey.
Watch for allergic reactions
Discontinue honey immediately if you experience signs of an allergic reaction like itching, hives, swelling or tingling in the mouth or throat after eating it. Carry emergency allergy medication like an EpiPen if you have a known severe honey allergy.
Healthier ways to use honey during pregnancy
Here are some suggested uses of honey that can help minimize risks and maximize health benefits during pregnancy:
Stir it into warm tea or lemon water
Add a teaspoon of honey to herbal or black tea to create a comforting beverage that also helps with hydration. Or, stir it into a glass of warm water with lemon juice as a soothing drink.
Use it to sweeten plain yogurt or oatmeal
Mix just a drizzle of honey into plain, unsweetened Greek yogurt or overnight oats for a balanced breakfast. The protein, fiber and nutrients balance out the carbs and sugar.
Bake it into healthy snacks or desserts
Use honey to lightly sweeten snacks like granola bars, muffins or crispy oat squares. For dessert, try honey in baked apples, pound cake or homemade puddings. Use moderately in baking recipes.
Spread it on whole grain toast or waffles
Just a thin layer of honey can add a touch of sweetness to whole grain or sprouted breads and waffles. Pick nutritious base ingredients to balance it out.
Make a fruit and honey salad dressing
Whisk together 2 tablespoons honey with 4 tablespoons vinegar or lemon juice plus a touch of mustard, salt and pepper for a naturally sweet salad dressing.
Marinate meats or vegetables
The sticky texture and mild flavor of honey make it ideal for marinades and dressings on everything from chicken to roasted vegetables.
Have it occasionally as a treat
If you have no honey allergy or gestational diabetes concerns, the occasional drizzle of honey on a bowl of fruit, slice of toast or in tea can be enjoyed during pregnancy. Just be mindful of amounts.
The bottom line
Honey consumption can offer some potential benefits during pregnancy but also has risks to be aware of. When chosen wisely and eaten in moderation, honey is likely safe for pregnant women to use sparingly. Those with honey allergies, gestational diabetes, or who are in the first trimester may want to avoid it. Always discuss honey and added sugar intake with your ob-gyn during prenatal checkups as well.
| Potential Benefits | Potential Risks |
|---|---|
| Rich in antioxidants | Risk of infant botulism |
| May relieve morning sickness | High in sugar and calories |
| May aid digestion | May contain contamination |
| Soothes sore throat | Allergic reactions |
| Provides nutrition |
Guidelines for Honey Consumption During Pregnancy
- Choose raw or pasteurized honey
- Eat honey in small amounts (1-2 servings per day max)
- Avoid honey in the first trimester
- Do not give honey to infants under 1 year
- Watch for allergic reactions
Healthier Ways to Use Honey During Pregnancy
- Stir into tea, lemon water, yogurt or oatmeal
- Bake into snacks, desserts or dressings
- Spread thinly on toast or waffles
- Make salad dressings or marinades
- Have occasionally as a treat in moderation