Researchers studied nearly 8,000 pregnant people to find out which foods help prevent serious pregnancy problems like high blood pressure and preeclampsia. They discovered that eating more beans, citrus fruits, leafy greens, and whole grains while avoiding processed meats, potatoes, and refined grains was linked to a significantly lower risk of complications. The good news? This eating pattern is simple to follow and doesn’t require complicated meal plans. The findings were tested twice and held up both times, suggesting this straightforward approach could help many pregnant people have healthier pregnancies.

The Quick Take

  • What they studied: Whether a simple, easy-to-follow eating pattern based on specific foods could help prevent serious pregnancy complications like high blood pressure and preeclampsia.
  • Who participated: Nearly 8,000 pregnant people from the United States who had never been pregnant before, plus an additional 2,240 people from a separate study used to double-check the results.
  • Key finding: People who closely followed the recommended eating pattern (eating more beans, citrus fruits, dark leafy greens, and whole grains while limiting processed meats, potatoes, and refined grains) had a 22% lower chance of experiencing pregnancy complications. In the second group tested, the benefit was even larger at 31% lower risk.
  • What it means for you: If you’re planning to become pregnant or are already pregnant, focusing on these specific healthy foods may help reduce your risk of serious complications. However, this should be part of your overall prenatal care plan discussed with your doctor, not a replacement for medical supervision.

The Research Details

Researchers used information from two large groups of pregnant people in the United States. The first group (nuMoM2b study) included 7,798 pregnant individuals who filled out detailed questionnaires about what they ate before and during pregnancy. Scientists used a special computer method called sparse regression to figure out which specific foods were most connected to healthier pregnancies. They identified eight food categories: four that seemed protective (beans, citrus fruits, dark green vegetables, and whole grains) and three that seemed risky (processed meats, potatoes, and refined grains). They then tested whether this simple eating pattern actually worked by checking it against the same group’s real pregnancy outcomes. Finally, they validated their findings in a completely separate group of 2,240 pregnant people from the ECHO study to make sure the pattern held up.

This research approach is important because it creates a simple, practical eating guide based on real data rather than complicated diet theories. Many previous studies looked at complex diets that are hard for people to follow. By using computer analysis to find the most important foods, researchers created something that’s actually useful in real life. Testing the pattern twice (once in the original group and once in a new group) gives us more confidence that the results are real and not just a coincidence.

This study has several strengths: it included a large number of participants, used detailed food questionnaires, and validated findings in an independent group. The researchers also adjusted their analysis to account for other factors that might affect pregnancy outcomes. However, the study is observational, meaning it shows association rather than proving cause-and-effect. The sample was primarily from the USA, so results may not apply equally to all populations. The study relied on people’s memory of what they ate, which can sometimes be inaccurate.

What the Results Show

People who most closely followed the data-driven dietary index had a 22% lower risk of experiencing one or more pregnancy complications compared to those who followed it least closely. This means that instead of 100 people experiencing complications, about 78 would if everyone followed the pattern well. For preeclampsia specifically (a serious condition with high blood pressure during pregnancy), the risk was reduced by 26%. For gestational hypertension (high blood pressure that develops during pregnancy), the risk was reduced by 19%. When the researchers tested this pattern in the separate ECHO study group, the results were even stronger, showing a 31% reduction in overall pregnancy complications. This consistency across two different groups of people strengthens confidence in the findings.

The study found that the protective effect was strongest for preeclampsia and gestational hypertension, suggesting that diet may be particularly important for preventing blood pressure-related pregnancy problems. The researchers also noted that the eating pattern was simple enough that people could realistically follow it, which is important because complicated diets often fail in real life. The fact that the pattern worked in both the original study group and the validation group suggests it’s not just a random finding but represents a real relationship between these foods and pregnancy health.

Previous research has suggested that diet matters for pregnancy health, but many studies looked at complex dietary patterns that are hard to follow in everyday life. This research builds on that knowledge by creating something simpler and more practical. The specific foods identified (beans, whole grains, and leafy greens) align with general healthy eating recommendations, but this study shows they may be particularly important during pregnancy. The finding that processed meats and refined grains increase risk is consistent with other nutrition research showing these foods are linked to various health problems.

This study shows association, not proof of cause-and-effect—we can’t be certain that eating these foods causes better pregnancy outcomes, only that they’re connected. The study relied on people remembering what they ate, which isn’t always accurate. Most participants were from the USA, so the results may not apply equally to people from other countries with different food availability and cultural eating patterns. The study didn’t look at how much of each food people ate, only whether they ate them. Additionally, other factors like exercise, stress, sleep, and medical care also affect pregnancy outcomes but weren’t fully measured.

The Bottom Line

If you’re planning pregnancy or are currently pregnant, consider increasing your intake of beans, citrus fruits, dark leafy greens, and whole grains while reducing processed meats, potatoes, and refined grains. This eating pattern appears to have moderate to strong evidence supporting its benefits for pregnancy health. However, this should complement, not replace, standard prenatal care and medical supervision. Discuss dietary changes with your healthcare provider, especially if you have any existing health conditions. Confidence level: Moderate—the findings are consistent across two studies, but more research is needed to prove cause-and-effect.

This research is most relevant for people planning to become pregnant or currently pregnant. It may be particularly important for those with risk factors for high blood pressure or preeclampsia. People with food allergies or cultural dietary restrictions should work with their healthcare provider to adapt these recommendations. This information is less relevant for people who aren’t planning pregnancy, though the foods recommended are generally healthy for everyone. If you have gestational diabetes or other pregnancy-specific conditions, discuss this eating pattern with your doctor before making changes.

Pregnancy complications can develop at any point during pregnancy, so starting this eating pattern before conception or as early in pregnancy as possible may offer the most benefit. You might notice improved energy and digestion within weeks, but the protective effects against serious complications would develop over the course of pregnancy. Don’t expect overnight changes—this is about supporting your body’s health over months, not days.

Want to Apply This Research?

  • Track daily servings of the four protective foods (beans, citrus fruits, dark leafy greens, whole grains) and weekly servings of the three foods to limit (processed meats, potatoes, refined grains). Set a goal of eating at least one serving from each protective food category daily.
  • Start by adding one new food from the protective list to your weekly meal plan. For example, add beans to salads, include an orange or grapefruit as a snack, add spinach to smoothies, or swap white bread for whole grain. Once that feels natural, add another. Simultaneously, identify one processed meat or refined grain you eat regularly and find a healthier substitute.
  • Use the app to log meals and track alignment with the dietary pattern weekly. Create a simple score (0-10) for how well you followed the pattern each day. Review weekly trends to identify which foods are easiest to include and which are hardest to avoid. Share this information with your healthcare provider at prenatal visits to discuss progress and challenges.

This research shows an association between certain eating patterns and lower pregnancy complication risk, but it does not prove that diet alone prevents complications. Pregnancy outcomes depend on many factors including genetics, medical care, exercise, stress, and overall health. This information should not replace medical advice from your healthcare provider. Always discuss dietary changes with your doctor, especially during pregnancy. If you experience symptoms like severe headaches, vision changes, swelling, or abdominal pain during pregnancy, seek immediate medical attention regardless of your diet. This study was conducted in the USA and results may vary for different populations.