TL;DR

• Many Indian pregnancy food myths (like ghee easing delivery or saffron making the baby fair) have no scientific backing.

• Ripe papaya and moderate sesame are generally safe, but raw papaya and large amounts should be avoided.

• Spicy foods and limited caffeine are usually fine, but should be moderated to avoid discomfort.

• You don’t need to “eat for two” — focus on nutrient-rich foods, not doubling portions.

• Pregnancy yoga and gentle movement can support physical and emotional well-being alongside a balanced diet.

• Trust reliable information, listen to your body, and make thoughtful choices for you and your baby.

Don’t eat papaya — you’ll harm the baby! Have more ghee — it will make delivery easier! Add saffron to your milk — it’ll make the baby fair! Sound familiar? 

If you’re an Indian mom-to-be, you’re probably surrounded by a flood of advice from relatives, friends, and neighbors, some comforting, some confusing, and some that just make you raise an eyebrow.

While these food beliefs are passed down lovingly through generations, not all of them are grounded in science. Following myths blindly can sometimes cause unnecessary worry or even lead you to skip out on healthy foods.

This guide is here to help you cut through the noise. We’ll break down the most common Indian pregnancy food myths, such as ghee, papaya, sesame, saffron, spicy foods, caffeine, and more, and reveal what’s true (and what’s just old tales). 

Common Indian pregnancy food myths

Ghee: Does it ease delivery?

Cultural belief

In many Indian homes, pregnant women are encouraged to eat lots of ghee, especially in the final months. Elders often say, “Ghee will help the baby slip out easily!” The idea is that ghee softens the body, making labor smoother and delivery faster.

Truth 

While ghee is a healthy fat and can provide energy, there’s no scientific proof that eating ghee makes delivery easier or faster. Labor is mainly influenced by factors like the baby’s position, the strength of your contractions, and your body’s natural readiness, not by how much ghee you eat. 

That said, ghee in moderation can be part of a healthy diet, but eating it in large amounts won’t magically change how your labor goes.

Practical tip 

Enjoy small amounts of ghee daily, maybe in your dal, chapati, or khichdi, as it adds good fats and flavor to your meals. But avoid overloading your plate with it, as too much can lead to unnecessary weight gain or digestion issues. 

Focus on a balanced diet, staying active, and following your doctor’s advice. Additionally, joining pregnancy exercise classes is a great way to maintain strength and support your overall well-being during pregnancy.

Papaya: Can papaya lead to miscarriage? 

Cultural belief

In many Indian households, pregnant women are often told to completely avoid papaya. The belief is that eating papaya, especially raw or semi-ripe, can cause a miscarriage or harm the baby. You might hear relatives strongly warn against even touching papaya during pregnancy, based on the idea that it “heats the body” and triggers contractions.

Truth 

There’s some truth here, but not the whole picture. Raw or semi-ripe papaya contains latex, a substance that can cause uterine contractions if eaten in large amounts, which might increase the risk of miscarriage in early pregnancy. 

However, ripe papaya — the soft, orange, sweet kind — does not have the same level of latex and is generally safe when eaten in moderation. Ripe papaya can provide valuable nutrients like vitamins A, C, and folate.

Practical tip 

If you love papaya, stick to ripe, fully yellow-orange ones and enjoy them in small amounts. Avoid raw or semi-ripe papaya, especially in the first trimester, just to be cautious. If you’re ever unsure, talk to your doctor for advice that fits your personal situation. 

Remember, you don’t have to fear every food — it’s about knowing the facts and making gentle, balanced choices for you and your baby.

Sesame: Is it always dangerous? 

Cultural belief

In many Indian families, you might hear elders say, Don’t eat sesame (til) during pregnancy — it causes heat in the body and can lead to miscarriage. This belief has been passed down through generations, and many moms-to-be avoid sesame completely, especially in the first trimester.

Truth

The truth is, there’s no scientific proof that eating normal amounts of sesame seeds harms your pregnancy. Yes, sesame has warming properties in Ayurveda, but when used in small amounts — like in chutneys, til laddoos, or sprinkled over salads — it’s perfectly safe. 

Sesame seeds are a great source of calcium, iron, fiber, and healthy fats, all of which are good for both you and your baby. Problems only arise if someone eats large quantities every day, which is not common in a normal diet.

Practical tip 

Enjoy sesame in moderation as part of a balanced diet. You can safely eat til laddoos, sprinkle sesame on your sabzi, or add it to chutneys. Just avoid overdoing it, especially if you’re worried about its warming effect. As always, if you have any personal health conditions or concerns, it’s a good idea to check with your doctor. 

Saffron (kesar): Will it make my baby fair-skinned? 

Cultural belief

In many Indian households, you’ll hear elders say, “Have a glass of milk with saffron everyday — it will make your baby fair!” This belief has been passed down for generations, and many moms-to-be are encouraged to add kesar to their diet for this reason. 

Truth

The truth is, saffron cannot change your baby’s skin color. A baby’s skin tone is determined by genetics, not by what you eat or drink during pregnancy. No food, herb, or spice can alter your baby’s natural complexion. While saffron does have some health benefits — like helping with digestion or mood — it’s not a magic ingredient for fairness.

Practical tip

If you enjoy the taste of saffron, you can safely add a small pinch to warm milk or desserts. It has antioxidants and can be soothing, but make sure not to overdo it — too much saffron (more than a few strands a day) is not recommended, as it may cause contractions. 

Always buy good-quality saffron and use it in moderation. Focus on eating a balanced, nourishing diet that supports your baby’s health. Moreover, baby health can benefit from attending a prenatal yoga class, as it helps reduce maternal stress, improve circulation, and support overall pregnancy wellness.

Spicy foods: Do they harm the baby?

Cultural belief

In many Indian households, you’ll hear, “Avoid spicy food during pregnancy — it’s bad for the baby!” Elders often warn that eating too many chillies or spicy dishes can hurt the baby, cause early labor, or lead to digestive problems for the child after birth. This belief has been passed down for generations, making many pregnant women scared to enjoy their favorite spicy curries or snacks

Truth

There’s no scientific evidence that spicy food harms your baby. Eating spicy dishes won’t cause birth defects, early labor, or hurt the baby’s digestion. However, spicy foods can cause discomfort for you especially in the later months of pregnancy when heartburn and acidity are common. 

Your growing belly pushes on your stomach, and spicy or oily foods may make that burning sensation worse. But beyond that, the baby is well-protected inside your womb and won’t feel the “heat” from your meal.

Practical tip

If you love spicy food, you can safely enjoy it in moderation. Just listen to your body. If a spicy meal leaves you with heartburn or stomach discomfort, cut back or choose milder options. Pair spicy dishes with cooling foods like curd or buttermilk. And if you’re unsure or facing digestive trouble, don’t hesitate to check with your doctor for advice tailored to you.

No caffeine during pregnancy

Cultural belief
Many people will tell you that once you’re pregnant, you should completely stop drinking tea, coffee, or anything with caffeine. The idea is that caffeine is harmful to the baby and can lead to miscarriage, low birth weight, or other problems. Some relatives might even look shocked if they see you sipping on chai.

Truth

You don’t need to give up caffeine entirely, but you do need to limit it. Studies show that consuming too much caffeine during pregnancy (usually over 200–300 mg per day) can increase the risk of miscarriage or affect the baby’s growth. 

But small amounts like one small cup of coffee or 1–2 cups of chai per day are generally considered safe. So, you don’t have to feel guilty about enjoying your morning tea, but you should avoid overdoing it or combining multiple sources of caffeine (like soft drinks or energy drinks).

Practical tip

If you’re a tea or coffee lover, try switching to smaller cups or reducing how many times you drink it per day. Herbal teas (like ginger or lemon) can be a nice alternative, but always check with your doctor before trying any new herbal drinks. Remember, moderation is the key to enjoying your cup, but keep it within safe limits for you and your baby.

Since you now have a human inside you, you need to ‘Eat for two’

Cultural belief

One of the most common things Indian moms-to-be hear is: “You’re eating for two now, so you need to eat double!” Family members often encourage pregnant women to pile their plates high, thinking they need to eat much more for the baby’s sake.

Truth

The truth is, pregnancy doesn’t mean you need to eat double the quantity. Yes, you are nourishing your baby, but the focus should be on quality, not just quantity. In the first trimester, you don’t need extra calories at all. 

By the second trimester, you need only about 300–350 extra calories a day. That's like an extra small snack, not a full extra meal. Eating too much can lead to unnecessary weight gain, gestational diabetes, or discomfort.

Practical tip

Instead of thinking about eating more, think about eating better. Choose nutrient-dense foods like fruits, vegetables, whole grains, nuts, dairy, and good protein sources. Snack on things like a small bowl of nuts or yogurt instead of sugary sweets or fried snacks. 

Listen to your hunger cues and stop when you feel full — trust your body to tell you what it needs. You can stay active with light movement, or pregnancy yoga can help you feel good and manage weight gain.

Final thoughts

Pregnancy is a time filled with love, advice, and yes — plenty of myths! While traditions hold deep meaning, it’s important to separate old beliefs from scientific facts, especially when it comes to your diet. Trusting the right information helps you make healthy, confident choices for you and your baby. 

Along with eating well, don’t forget the power of gentle movement — pregnancy yoga online classes can help you stay active, relaxed, and better prepared for delivery.  Remember, every mom’s journey is unique, so listen to your body, enjoy this beautiful time, and nourish yourself with care and balance.