Pregnancy Nutrition Guide for Nigerian Mums
Good nutrition during pregnancy is essential for your health and your baby's development. Nigeria is blessed with a rich variety of nutritious local foods. This guide helps you make the best food choices using ingredients you can find at any Nigerian market.
Safe Nigerian Foods During Pregnancy
The good news is that most traditional Nigerian foods are safe and beneficial during pregnancy. Focus on eating a balanced diet that includes foods from all the major food groups.
Carbohydrates (Energy)
- • Rice (local or foreign)
- • Yam (boiled, pounded, or porridge)
- • Plantain (ripe or unripe)
- • Garri/Eba (in moderation due to cyanide processing)
- • Sweet potatoes
- • Beans (excellent source of protein too)
- • Pap/Ogi/Akamu (good for morning sickness)
- • Wheat (semolina/semo, wheat meal)
Proteins (Growth & Repair)
- • Fish (fresh, dried, or smoked — well-cooked)
- • Chicken and turkey
- • Beef and goat meat (well-cooked)
- • Eggs (fully cooked, not runny)
- • Beans and lentils
- • Groundnuts (peanuts)
- • Crayfish and prawns
- • Soya beans and soya milk
Vegetables & Fruits
- • Ugu (pumpkin leaves) — iron, folic acid
- • Efo tete (African spinach)
- • Waterleaf
- • Bitter leaf (in moderation)
- • Oranges, mangoes, pawpaw (papaya)
- • Bananas — potassium, energy
- • Garden eggs (African eggplant)
- • Tomatoes, peppers, onions
Dairy & Healthy Fats
- • Fresh milk or nono (fermented milk)
- • Yoghurt (plain, unsweetened is best)
- • Wara (local cheese)
- • Palm oil (vitamin A, vitamin E)
- • Groundnut oil
- • Avocado (pear)
- • Coconut and coconut oil
Foods to Avoid or Limit During Pregnancy
Avoid Completely
- • Alcohol — no amount is considered safe during pregnancy, including palm wine and local gin (ogogoro)
- • Raw or undercooked meat/fish — risk of bacteria and parasites
- • Unpasteurised dairy — risk of listeria infection
- • Raw eggs — risk of salmonella
- • Unprocessed cassava — contains cyanide compounds
- • Herbal concoctions (agbo/jedi-jedi) — unknown ingredients, potentially harmful
Limit or Use With Caution
- • Zobo (hibiscus tea) — may stimulate menstrual flow; avoid in first trimester
- • Bitter kola — small amounts may be fine, but excessive consumption is not recommended
- • Very spicy food — safe but may worsen heartburn, especially in the third trimester
- • Caffeine (coffee, tea, kola nut) — limit to 200 mg per day (about 1-2 cups of coffee)
- • Garri — safe in moderation if properly processed, but high in calories and low in nutrients
- • Smoked fish (limit) — safe but contains high sodium; choose fresh fish when possible
- • Excess salt/seasoning cubes — can contribute to high blood pressure and swelling
Nigerian Soups and Their Pregnancy Benefits
Nigerian soups are a cornerstone of our diet and are packed with nutrients that support a healthy pregnancy. Here is a look at some of the most popular soups and what they offer you and your growing baby.
Egusi Soup (Melon Seed Soup)
Egusi soup is one of Nigeria's most beloved dishes and is a powerhouse of nutrition during pregnancy.
Benefits: Melon seeds are rich in plant-based protein and healthy unsaturated fats essential for baby's brain development. When prepared with leafy vegetables like ugu or spinach, egusi soup provides iron to help prevent anaemia, plus vitamins A, C, and folic acid. The palm oil base adds vitamin A and vitamin E.
Tip: Add extra leafy vegetables and lean meat or fish for maximum nutritional benefit. Reduce the amount of palm oil if you are watching your calorie intake.
Ogbono Soup (Bush Mango Seed Soup)
Known for its unique slimy texture, ogbono soup is a favourite across Nigeria and is particularly beneficial during pregnancy.
Benefits: Ogbono (bush mango seeds) are rich in iron, which is crucial for preventing anaemia — one of the most common complications in Nigerian pregnancies. The high fibre content helps with constipation, a frequent pregnancy complaint. The mucilaginous texture is soothing on the stomach and can be easier to eat during episodes of morning sickness.
Tip: Combine ogbono with vegetables and lean protein. It pairs well with pounded yam, amala, or fufu for a complete meal.
Efo Riro (Yoruba Vegetable Soup)
Efo riro is a rich, flavourful vegetable soup from the Yoruba culinary tradition. It is one of the most vitamin-dense Nigerian soups.
Benefits: The leafy greens (efo tete/African spinach, efo shoko, or waterleaf) used in efo riro are excellent sources of folic acid, which is critical for preventing neural tube defects in the first trimester. The variety of peppers and tomatoes provide vitamin C, which helps your body absorb iron from the vegetables. Locust beans (iru/dawadawa) add extra protein and B vitamins.
Tip: Use a generous amount of vegetables relative to oil. Add assorted meat, stockfish, or ponmo for a protein-rich meal.
Oha Soup (Ora Soup)
Oha soup is a traditional Igbo delicacy made with oha leaves (Pterocarpus mildbraedii). It is both delicious and highly nutritious for pregnant women.
Benefits: Oha leaves are rich in iron, calcium, and amino acids — all vital for pregnancy. The iron helps prevent anaemia, calcium supports your baby's bone development, and amino acids are the building blocks of protein needed for growth. Oha soup is typically prepared with cocoyam (ede) which thickens the soup and provides additional carbohydrates and potassium.
Tip: Oha leaves are best added fresh and torn by hand (not cut with a knife, as tradition holds). Add stockfish, dried fish, or assorted meat for complete protein.
Pepper Soup
Pepper soup is a staple in Nigerian cuisine, particularly popular as a restorative meal. It is traditionally served to new mothers after delivery, but it is also beneficial during pregnancy.
Benefits: The blend of spices in pepper soup (uziza seeds, ehuru/calabash nutmeg, uda/negro pepper, and sometimes ginger) have anti-inflammatory and immune-boosting properties. These spices can help with nausea, aid digestion, and provide warmth. The protein from fish, goat meat, or chicken supports your baby's growth. The light, brothy consistency makes it easy to eat when you are feeling unwell.
Tip: Fish pepper soup (point-and-kill style) is an excellent choice during pregnancy. If heartburn is a problem, reduce the amount of pepper used.
Folic Acid in Local Nigerian Foods
Folic acid (vitamin B9) is one of the most important nutrients during pregnancy, especially in the first 12 weeks. It helps prevent neural tube defects such as spina bifida. While your doctor will prescribe folic acid supplements (400–800 mcg daily), you should also eat foods rich in natural folate.
Top Nigerian Sources of Folate
Dark Leafy Vegetables
- Ugu (fluted pumpkin leaves)
- Efo tete (African spinach/amaranth)
- Efo shoko (Lagos spinach/celosia)
- Waterleaf
- Scent leaf (nchuanwu/efirin)
Legumes & Grains
- Black-eyed peas (ewa)
- Brown beans
- Lentils
- Groundnuts
- Soya beans
Fruits
- Oranges and tangerines
- Pawpaw (papaya)
- Mangoes
- Bananas
- Avocado (pear)
Other Sources
- Liver (small amounts only — high in vitamin A)
- Eggs
- Okra
- Corn (maize)
- Garden eggs
Important: Cooking reduces folate content significantly. Where possible, eat vegetables lightly cooked or add them towards the end of cooking. Your folic acid supplement remains essential regardless of dietary intake.
Iron-Rich Nigerian Foods
Iron deficiency anaemia affects up to 60% of pregnant women in Nigeria. Iron is needed to produce the extra blood your body requires during pregnancy and to support your baby's growth. Here are excellent local sources of iron:
Animal Sources (Haem Iron — Better Absorbed)
- Liver (cow, chicken, or goat)
- Red meat (beef, goat)
- Fish (especially dark-fleshed fish)
- Snails (igbin/Congo meat)
- Crayfish
- Periwinkle
Plant Sources (Non-Haem Iron)
- Dark leafy vegetables (ugu, efo tete, waterleaf)
- Beans and lentils
- Groundnuts
- Pumpkin seeds
- Dates (dabino)
- Dark agbo-type malt drinks (non-alcoholic)
Absorption Tip
Pair iron-rich foods with vitamin C sources (oranges, tomatoes, peppers) to boost absorption. Avoid drinking tea or coffee with iron-rich meals, as tannins reduce iron absorption. Take your iron supplements on an empty stomach with water or orange juice for best results.
Morning Sickness Remedies With Local Ingredients
Morning sickness (nausea and vomiting) affects up to 80% of pregnant women, usually in the first trimester. Here are safe, locally available remedies that many Nigerian mums find helpful:
Ginger (Ata Ile / Citta)
Ginger is one of the most well-researched natural remedies for morning sickness. Peel and grate a small piece of fresh ginger root into hot water to make ginger tea. You can add a little honey to taste. Some women chew small pieces of raw ginger or suck on ginger sweets. Ginger is safe in moderate amounts during pregnancy (up to 1 gramme per day).
Pap/Ogi/Akamu
Plain, warm pap is gentle on the stomach and easy to keep down. Many Nigerian women find it helpful to eat a small bowl of pap first thing in the morning before getting out of bed. You can make it from maize (corn), millet, or guinea corn. Avoid adding too much sugar, and consider enriching it with soya bean powder for extra protein and calories.
Citrus Fruits
Sucking on oranges, limes, or tangerines can help alleviate nausea. The sour taste and fresh scent are naturally anti-nausea. You can also sniff freshly cut lemon or lime when feeling queasy. Fresh orange juice (not from concentrate) provides vitamin C and folic acid.
Small, Frequent Meals
Rather than three large meals, eat five to six small meals throughout the day. Keep plain crackers, chin chin, or a small pack of groundnuts nearby. An empty stomach makes nausea worse. Eating a dry cracker or two before getting out of bed in the morning can help.
Caution: Zobo (Hibiscus Tea)
While zobo is a popular Nigerian drink, it should be consumed with caution during pregnancy. Some research suggests hibiscus may have effects that could stimulate menstrual flow. It is best to avoid zobo in the first trimester and consult your healthcare provider about its safety later in pregnancy. Opt for ginger tea, fresh fruit juice, or plain water instead.
Caution: Bitter Kola (Garcinia kola)
Bitter kola is widely used in traditional Nigerian medicine, and some believe it helps with morning sickness. While small amounts are unlikely to cause harm, bitter kola contains caffeine and other active compounds. Excessive consumption is not recommended during pregnancy. If you choose to use it, limit yourself to small pieces and discuss it with your doctor.
Sample Daily Meal Plan for Pregnant Nigerian Mums
Early Morning (Before Getting Up)
Dry crackers or plain chin chin with water
Breakfast
Warm pap (ogi) with soya bean powder and a boiled egg; or moi-moi with pap; or bread with eggs and a banana
Mid-Morning Snack
Fresh fruit (orange, banana, or pawpaw) with a handful of groundnuts
Lunch
Rice and beans with vegetable stew; or yam porridge with fish and ugu; or amala with efo riro and assorted meat
Afternoon Snack
Roasted plantain (bole) with groundnut; or yoghurt; or garden egg with groundnut paste
Dinner
Pounded yam with ogbono soup and fish; or jollof rice with chicken and salad; or beans porridge with plantain
Before Bed
A cup of warm milk or a small snack if hungry
Drink at least 2–3 litres of water daily. Adjust portions based on your appetite and your doctor's recommendations regarding healthy weight gain.
Frequently Asked Questions
Is egusi soup safe to eat during pregnancy?
Yes, egusi soup is safe and nutritious during pregnancy. It is rich in protein, healthy fats, and essential minerals. The melon seeds provide iron, zinc, and magnesium. Ensure it is well-cooked and hygienically prepared. Add leafy vegetables like ugu (pumpkin leaves) or waterleaf for extra vitamins.
Can I drink zobo (hibiscus) during pregnancy?
Zobo (hibiscus tea) should be consumed with caution or avoided during pregnancy, especially in the first trimester. Some studies suggest that hibiscus may have emmenagogue effects (stimulating menstrual flow) and could potentially affect hormone levels. If you enjoy zobo, consult your doctor and consider limiting intake or switching to safer alternatives like ginger tea or fresh fruit juice.
What Nigerian foods are high in folic acid?
Nigerian foods rich in folic acid (folate) include dark leafy vegetables such as ugu (pumpkin leaves), efo tete (African spinach), and efo shoko (Lagos spinach). Beans (especially black-eyed peas), lentils, groundnuts, oranges, and plantain also contain folate. However, cooking can reduce folate content, so your doctor will likely prescribe folic acid supplements as well.
How can I manage morning sickness with Nigerian remedies?
Many Nigerian women find relief from morning sickness with fresh ginger root (chewed or in tea), eating small frequent meals of light foods like plain pap (ogi/akamu), dry crackers, or toast. Sucking on citrus fruits (oranges, limes) can also help. Avoid strong-smelling foods and eat before getting out of bed in the morning. If symptoms are severe, see your doctor.
Is palm oil safe during pregnancy?
Yes, palm oil is safe during pregnancy in moderate amounts. It is rich in vitamin A (beta-carotene, giving it the red colour), vitamin E, and healthy fats. Palm oil is a staple in many Nigerian soups and stews. However, as with all fats, consume it in moderation to avoid excessive weight gain.
Should I take iron supplements if I eat iron-rich Nigerian foods?
Yes. While Nigerian foods like beans, dark leafy vegetables, and organ meats are good sources of iron, anaemia is very common during pregnancy in Nigeria. Your doctor will almost certainly prescribe iron (ferrous sulphate) supplements alongside folic acid. Continue eating iron-rich foods as well — the combination is most effective.
Can I eat suya during pregnancy?
Suya can be eaten during pregnancy provided it is freshly prepared, well-cooked (no pink or undercooked meat), and from a hygienic source. Avoid suya from roadside vendors where hygiene may be questionable. The spices in suya (yaji) are generally safe, but if you have heartburn, the pepper may worsen it.
Medical Disclaimer
This tool is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with any questions about your pregnancy or health condition.