Poha during pregnancy

Poha during pregnancy

In today’s post, we will know about Poha during pregnancy. Flattened rice is used to make poha and it is very popular across India as a breakfast and snack food. Raw rice is pounded and made into dry flakes and when water is added to it it swells and becomes soft. Poha is very beneficial for pregnant women. Continue reading this article to know more about how poha is made and how it is beneficial for pregnant women.

What is Poha made of?

Poha is made from flattened grains of rice. Raw rice is soaked in water, roasted, peeled and rolled to flatten it. After this it is dried.

Available Variants of Poha 

Poha is available in many different varieties, some of which are mentioned below for you to know: 

1. White Poha

White poha is made from white rice. In the process of making white poha, the kernel or husk of white rice is completely removed. It is easily digested and is an excellent source of carbohydrates.

2. Red Poha

Lal Poha is made from red rice grains and is rich in iron and antioxidants. It has a nutty flavor and takes longer to cook than white poha.

3. Brown Poha

Brown poha is made from brown rice and is rich in nutrients like potassium, iron and dietary fiber.

Is it safe to eat poha during pregnancy?

Poha during pregnancy
Poha during pregnancy

Are you wondering whether it is safe to consume poha during pregnancy or not? So the answer is yes! Poha is very healthy and safe for pregnant women. It is also easily digested, thus making it a great option for women who suffer from nausea and vomiting during pregnancy.

Which type of poha is a healthy option for you during pregnancy?

Poha made from brown and red rice is more beneficial than white poha, although it takes a little longer to cook. This is because brown and red rice have more dietary fiber than white rice. Apart from this, nutrients like iron and antioxidants are found more in brown and red rice as compared to white rice. Lal poha also contains anthocyanin, a flavonoid that contains essential minerals such as zinc, iron and manganese.

benefits of eating poha during pregnancy

If you are still wondering is your poha safe to eat? So the answer is yes! As you have been told earlier that poha is very beneficial for pregnant women, here are some of the benefits of consuming poha during pregnancy:

1. Controls blood sugar

Poha is very high in dietary fiber and has a low glycemic index. It controls the blood sugar level by slowly releasing glucose in the blood.

2. Good for the intestines

Poha is a probiotic. Since it is soaked during the preparation process, it ferments and maintains good bacteria which are very beneficial for the intestines and digestion.

3. An excellent source of carbohydrates

Poha contains 77% carbohydrates. Thus, it is known to be a great breakfast as this carbohydrate provides energy to your body to perform daily activities.

4. Gets digested quickly

Poha is easily digested, so it does not cause acidity. It is very good for women who have a lot of acidity or heartburn during pregnancy.

5. Rich in Iron

Essential minerals like iron, zinc and manganese are found in poha, which is very important for the development of the child growing in the womb.

6. Calories are less

Though poha is rich in nutrients, but it is low in calories, hence it prevents unnecessary weight gain.

7. Prevents Anemia

The iron present in poha helps prevent anemia in pregnant women.

8. Good for those with gluten allergies

If you are allergic to gluten or are on a gluten-free diet during pregnancy, then poha can be a good option for you, as it is very low in gluten.

Why poha is considered a healthy breakfast and snack

There are many reasons why poha is considered a healthy breakfast and snack during pregnancy, which are given to you below, so let’s know: 

1. Easily Available

Poha is easily available in all grocery stores, so you will not have to worry much about procuring it. 

2. Not very expensive 

Poha is not very expensive, that you have to check your budget to buy it, it is easily available at a reasonable price.

3. Can be made easily

Poha is very easy to make and does not take much time. Even those who do not know how to cook properly can also make this recipe easily.

4. Can be used in many ways

You can make the poha dish even more nutritious by adding things like vegetables, soy, hard-boiled eggs or nuts. Poha is very popular in India because of its many different uses.

5. Many types of dishes can be made from it

You can make poha in many ways, so you will never get bored of eating it.

How to choose the right poha for you during pregnancy 

When you are pregnant, it is very important that you choose the best quality material for yourself. Therefore, you should stick to poha made from the best quality red or brown organic rice. Keep in mind that the packet of poha that you buy should be transparent so that you can check the quality of the poha. The best quality poha retains its flavor and aroma for a long time.

Easy Poha Recipes for Pregnant Women

Here are some healthy and nutritious recipes of poha that you can try during pregnancy:

1. Curd Poha

It is very easy to make, if you are very hungry and you are looking for a quick snack, then you must try this recipe.


Salt, ginger- grated, green chili paste, 1 cup curd and 1 cup poha.

How to make:

Soak the poha for 15 minutes, till it becomes soft. Mix everything well and leave it for 5 minutes. Serve it at room temperature.

2. Lemon Poha

You can eat this tangy dish as breakfast or as a snack.


1 cup poha, 1 cup boiled potato pieces, 1 teaspoon mustard seeds, urad dal, cumin seeds, juice of 1 lemon, 1 chopped green chili, turmeric 1 teaspoon, salt as per taste, water, 1 tablespoon vegetable oil. 

How to make:

Soak the poha for 15 minutes till it becomes soft. Sieve it and keep aside. Heat oil in a pan and add mustard seeds, urad and cumin seeds. After this add green chilies and potatoes and fry till the potatoes turn golden brown. Add poha, turmeric and salt as per taste to it. Switch off the flame and add lemon juice and mix well. Now serve it hot.

3. Sweet Poha

It is a delicious dish and healthy dessert too, so let’s know how you can prepare this dish.


1 cup soaked poha. 1 mashed banana, roasted peanuts in coarse powder form, honey, nuts like cashews, pistachios or almonds.

How to make:

Mix all the ingredients with soaked poha and leave it for 10 minutes, serve at room temperature.

Poha is considered very healthy for pregnant women and has many nutritional benefits. But like everything, poha should also be consumed in limited quantity. Consult your doctor before adding anything new to your diet.