2. Trimester
Week 26: Food and Drink
Pregnancy nutrition week by week — practical, clear, evidence-based.
Key nutrients this week
- ●Iron 30 mg/day
- ●Vitamin B6 1.9 mg/day
- ●Fibre 30 g/day
Foods to enjoy now
- ✓Whole-grain oats with fruit — fibre and iron
- ✓Lentil and bean salads — fibre and plant iron
- ✓Potatoes with skin — B6 and potassium
- ✓Blueberries and blackberries — antioxidants
What to avoid
- ●Raw meat, raw-milk cheese, raw fish remain off-limits (listeria, toxoplasmosis)
- ●High-mercury fish (swordfish, large quantities of tuna, shark)
- ●Caffeine above 200 mg per day (approx. 2 cups of coffee) — low birth weight risk
- ●Alcohol — continue to strictly avoid
- ●Unpasteurised juices and undercooked eggs (tiramisu, homemade mayo)
Hydration
500 ml lukewarm water + 1 tsp psyllium husk in the morning for constipation (follow with plenty of water).
Common concerns and tips
Hemorrhoids can appear from now (pressure and constipation). Fibre, plenty of fluids, don't strain. If bleeding: see a doctor.
These recommendations follow DGGG, BZgA, NHS and WHO guidelines. They do not replace individualised medical advice. For gestational diabetes, allergies, or special dietary needs, consult your midwife or OB/GYN.
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