5 Pregnancy Smoothie Recipes for Mama-to-Be

Pregnancy Smoothie Recipes for Mama-to-Be

Being pregnant is difficult. Your hormones are a wreck and your back aches. Most importantly, you have to choose what you put in your body because everything you consume goes to your baby too.

We decided to make life a little bit easier for mamas-to-be. We created a guide of the best smoothie ingredients for pregnant mamas as well as our favorite healthy smoothie recipes.

–> Disclaimer: While all of these ingredients below are natural, none of the information in this post is meant to replace advice from your Doctor. Always speak with your medical provider. <–

Smoothie Ingredients for Mama-to-Be


  • Baby Development: Protein is essential to the growth of the fetal tissue in your baby, especially in the 2nd and 3rd trimester. This is the time when your baby is growing and they’re growing fast.The enzymes in protein help with creating new cells, including fetal tissue cells.
  • Blood Pressure: Avocados are a great source of potassium. Potassium helps remove excess salt in removed by your liver, instead of causing water retention in your body. Some pregnant women develop gestational hypertension after 20 weeks of pregnancy.
  • Constipation: Unfortunately, constipation is all too common in pregnant women. This is why fiber is super important to implement into your diet and in smoothies. Avocados contain a decent amount of fiber with 10grams per cup. Fiber makes your stool softer and larger, so it’s easier to pass through your intestines with less blockage.


Ginger in small amounts can be useful for pregnant women in alleviating certain symptoms. It’s been used for centuries for its many natural health properties.

If you don’t like using raw ginger then a simple ginger powder is fine. Simply Organic’s Ground Ginger Root is a popular brand and the company ensures all their food is organic.

Simply Organic Ginger Root Ground Certified Organic

  • Nausea: There’s much debate on how ginger helps with nausea, but it’s known to be just as effective as medications for treating an upset stomach. The biggest theory is that the gingerols in the ginger helps by releasing specific enzymes. These enzymes help with the break down of food in your stomach. Nausea is often due to the blockage of serotonin receptors.  ** NOTE: While ginger has been found to be helpful for nasusea, it is suggested to not take Ginger in large doses.
  • Blood Sugar: Many pregnant women deal with either diabetes type 2 or gestational diabetes (diabetes caused by pregnancy). If you have one of these diagnoses, you need to manage your blood sugar. That gingerol we’ve mentioned in ginger increases your uptake of glucose in your muscle cells and help reduce blood sugar levels.
  • If you have arthritis, blocking these enzymes can help with the inflammation in your joints. In fact, a past study found that ginger was as effective as ibuprofen in treating arthritis pain.

-> Click Here for Simply Organic’s Ground Ginger Root Current Price

Nut Milks

Nut Milks

  • Baby Development: Calcium is super important for developing your baby’s bones and teeth. Calcium is essential when you’re pregnant for proper development. Nut milk is filled with adequate calcium and it’s a great choice if you’re vegan or lactose intolerant.
  • Immune System: Nut milks, like almond milk, also has a high level of vitamin E. Vitamin E is filled with antioxidants. Antioxidants fight against free radicals from outside sources that can cause all sorts of ailments, including weakening your immunity system. When you’re pregnant, your immune system is low, so it’s important to give it a boost.
  • Blood Pressure: Like Avocados, nut milk is full of potassium. Blood pressure is often caused by consuming too much salt. When you consume too much salt, your body has to retain extra water which can result in increased blood pressure. The potassium found in these types of milk ensures any extra salt in your body leaves through your urine, managing the amount of water your body retains. When you’re pregnant and battling hypertension, whether you had it before pregnancy or you developed gestational hypertension, it can decrease the blood flow of nutrients to the placenta. This can cause premature birth and a very low birth weight.


  • Premature Birth: Magnesium and calcium work together to reduce premature birth or your uterus from contracting too early. The magnesium helps relax your uterus and reduce stress.
  • Baby Development: Spinach is rich in folate which is a Vitamix B that supports healthy infant development in the spine and brain.
  • Blood Flow: Spinach is full of iron. When you’re pregnant, the blood flow to your baby lowers the blood flow of oxygen throughout your body.Your body has to compensate for that loss of oxygen and blood. Otherwise you’ll develop anemia and chronic fatigue during your pregnancy. Other dark leafy greens are also rich in iron. Consider adding baby spinach to your green smoothie to take advantage of this superfood.

5 Pregnancy Smoothie Recipes

Kiwi Ginger Tropical

Kiwi Ginger Tropical

  • 1 1/2 cups of coconut milk
  • 1 kiwi, peeled and sliced
  • 1 zucchini, peeled and chopped
  • 1/2 inch ginger
  • 2 tablespoons of almonds

Mango Ginger

  • 1 cup of orange juice
  • 1 cup of plain Greek yogurt
  • 1 cup of mango, chopped
  • 1 cup of peaches, chopped
  • 1/2 cup of ginger, peeled and chopped

Peanut Butter Oatmeal Craving 

  • 1 1/2 cups of almond milk
  • 1 banana
  • 1 cup of oatmeal
  • 2 tablespoons of peanut butter
  • 1 tablespoon of chia seeds

Pomegranate Citrus

Pomegranate Citrus

  • 1 1/2 cups of pomegranate juice
  • 1 orange, peeled
  • 1/2 cup of grapefruit, peeled and chopped
  • 1/2 cup of lemon, peeled and chopped
  • 1/2 cup of avocado
  • 1 tablespoon of agave nectar 

Healthy Blueberry Spinach 

  • 1 1/2 cups of almond milk
  • 1/2 cup of plain Greek yogurt
  • 1 cup of blueberries
  • 1 banana
  • 2 spinach leaves
  • 1/3 cup of ginger, ground
  • 1 tablespoon of agave nectar 

Final Thoughts 

Eating healthy is always important, but it’s even more important when you’re carrying a child. You want the best for your baby, so try out these recipes to help you and your baby remain healthy.

You should always research food and supplements and speak with your doctor before putting them in your body during pregnancy.

Related articles: Lactation smoothie recipes  & Guide to Baby Food makers

Anna Powell

Anna is a blending expert that for years has researched, tested, and written about 100's of blenders and smoothie recipes.

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