Lemon Water During Pregnancy: Benefits & Risks

Cravings for lemons or lemon water are common during pregnancy. Nothing is like chilled lemon water on a hot, humid day. Luckily, lemons are a safe fruit during pregnancy and benefit maternal health in moderation.

Adding one to two lemons daily to your diet is safe and may help with nausea and vomiting. A study showed that 40% of the pregnant population surveyed had tried lemon water to ease symptoms of nausea and vomiting, while 26.5% reported it as being effective.

You don’t even have to drink lemon water to achieve benefits. The simple aroma of lemons, used as aromatherapy, can ease nausea symptoms. 

Let’s examine the benefits of lemon water during pregnancy and any potential risks associated with using this citrus fruit.

Is Lemon Good For Pregnancy?

Lemons are low-calorie fruits high in fiber, phytonutrients, antioxidants, and vitamin C. The Recommended Dietary Intake, or RDI, for vitamin C in pregnancy is 85 mg. Just one lemon provides 53 mg of total vitamin C, 63% of your daily needs. 

It also contains 11 mcg of folate, a nutrient most pregnant people lack. The RDI for folate is 600 mcg, so one lemon provides 2% of the RDI and contains only 29 calories.

Lemons are also high in carotenoids and cryptoxanthin, both phytonutrients. Phytonutrients are essential because they do all of the following:

• Improve eye health.
• Reduce fatigue.
• Lower blood pressure.
• Promote good digestion.
• Strengthen the immune system.
• Support heart health.
• Strengthen the skeletal system.

In addition, lemons are high in flavonoids, another phytonutrient rich in the plant kingdom. Flavonoids are antioxidants used therapeutically as anti-inflammatory agents and to reduce the risk of cancer, Alzheimer’s disease, and atherosclerosis, among other things.

Limonene, an antioxidant and anti-inflammatory phytonutrient, is also found in lemons. Most of it is concentrated in the rinds, but some fruit contains this essential oil. Limonene is responsible for the distinct aroma associated with lemons.

While you will not benefit from the 2.8 grams of fiber in one lemon if it is taken in water, and eating a raw lemon might be too acidic, it is a high-fiber food if consumed whole rather than as a liquid.

Benefits Of Lemon Water During Pregnancy

Drinking lemon-infused water during pregnancy has numerous health benefits. Some of these benefits have already been mentioned but are listed below in more detail.

Nausea And Vomiting

Lemon has a pharmacological function as an antiemetic. It contains limonene, which inhibits prostaglandin activity and controls cyclooxygenase.  Lemon can also inhibit serotonin receptors and cause antiemetic effects in the gastrointestinal tract and central nervous system.

These mechanisms help control pain, nausea, and vomiting. The presence of limonene explains, in part,  its effectiveness in relieving the symptoms associated with an upset stomach, which is so common in early pregnancy.

 Lemon water is used by almost half of those afflicted with morning sickness, and it relieves nausea and vomiting in over 25% of those who have tried it.

Hydration

More fluid is needed when pregnant to account for expanding blood volume, amniotic fluid, regulating metabolism, and fetal growth, among others. Keeping well-hydrated can be challenging, especially if nausea and vomiting are issues.

More than half of the pregnant people in a study sample were deemed to be dehydrated during this critical period. A significant relationship was found between hydration status and birth weight, length, head circumference, and chest measurements. So, hydration has an effect on fetal health and development.

Drinking lemon-infused water can help with hydration in two ways. First, it can help reduce the common complaints of stomach upset and vomiting that can lead to a state of dehydration. Second, it adds more water to your overall intake, thus increasing your fluid intake.

Three liters of water per day are recommended to avoid dehydration and provide adequate fluids for the needs associated with pregnancy.

Helps Indigestion

Citric acid in lemons may aid digestion by improving the gut environment and promoting gastric function. Pre-meal ingestion of lemon water improves peristalsis and gut microbiota population.

So, drinking water infused with fresh lemon before meals may help your digestive system function better.

A well-functioning digestive system improves food absorption, reduces bloating and gas, and eases stomach upset.

Many internet myths surround the benefits of lemon water that are unsupported by scientific literature, such as relieving edema or easing labor. These were not included here. Only evidence-based benefits have been discussed.

Risks of Lemon Water During Pregnancy

As with almost anything, there are usually risks to consider when choosing any product or food that produces benefits. Lemons are no different.

Uterine Contractility

Early animal studies highlighted one potential risk. It was suggested that limonene increased pregnant rats’ contractility patterns and posed a risk for uterine contraction. This particular study recommended the avoidance of limonene-containing products during pregnancy.

In the nine years following this study, no human research could be found to reproduce these early animal findings. However, it is worth noting.

Citric Acid Content

Another risk is the high citric acid content. While it may aid digestion, it has been known to increase heartburn in susceptible individuals. In particular, patients with gastroesophageal reflux disease, or GERD, may be vulnerable to citric acid as it is regurgitated back up into the already inflamed esophagus.

The treatment of GERD has historically been to avoid high-acid foods and drinks so as not to expose inflamed gastric tissues to more irritants. Not all patients with GERD will react to high-acid foods, so take stock of how different foods affect your symptoms and avoid those foods.

Oral Allergy Syndrome

Another potential risk is allergy. Although rare, oral allergy syndrome may develop in some people who are sensitive to citrus. Symptoms include oral itching, swelling, and mouth sores, and in some cases, systemic symptoms develop, such as nausea, vomiting, or anaphylaxis. 

Citrus allergy often results from a cross-reaction to allergies to grasses and apples. Cross-pollination is responsible for this type of allergic reaction. Always consult a healthcare professional if you develop any symptoms after eating citrus.

Tooth Erosion

Furthermore, direct contact with the citric acid in lemons may cause tooth erosion. So, drinking lemon water with a straw is best to avoid contact with your teeth. Brush your teeth or rinse your mouth well after drinking lemon water.

Lemon Water Recipes

It is common sense to make lemon water. But how much lemon do you use to make tea or a chilled drink? Have you thought about making lemon water ice cubes?

 Do you remember to wash your hands and produce to fend off food poisoning, which is so common in pregnancy? Recall that pregnant people are ten times more likely to get listeria, a common foodborne pathogen similar to Salmonella and E. coli.

Here are two basic lemon water recipes to answer all your questions.

Lemon-Water Tea Recipe

1. Wash your hands well.
2. Boil an 8-ounce container of water.
3. Scrub your lemon well before cutting it*
4. Cut the lemon into wedges with a sharp knife.
5. Add two slices of lemon to your boiling water.
6. Let it set for about ten minutes.
7. Drain and sip.

*to avoid transferring bacteria such as Salmonella and E. coli into the pulp.

 Chilled Lemon-Water Drink Recipe

1. Wash your hands.
2. Scrub your lemon well, preferably with a vegetable brush.
3. Slice into halves.
4. Squeeze one-half lemon into a measuring cup.
5. If seeds are squeezed out, strain before adding to glass.
6. Fill the glass with freshly squeezed lemon juice, 8 ounces of chilled water, and ice cubes.
7. Stir and enjoy!

Conclusion

Fresh lemon water can be enjoyed in moderation during pregnancy for its nutritional value and many health benefits. Lemons are abundant in vitamin C, phytonutrients, and many other vitamins and minerals. There are few risks associated with lemon water, the most notable being its high citric acid content and its potential to aggravate symptoms in those with GERD.

Lemon water can benefit hydration, an unmet need in over half the pregnant population. It is also effective for relieving the symptoms of stomach upset associated with morning sickness and decreases episodes of vomiting, which can lead to dehydration. 

Always check with your doctor before adding new foods to your diet.