In India, many expecting parents often hear both modern medical advice and old pregnancy beliefs from relatives. Many elders suggest various “dos and don’ts” regarding diet and lifestyle. Some are based on Ayurveda, such as eating a sattvic diet of milk, rice, ghee, and fresh vegetables or practicing Garbh Sanskaar, and others are pure superstition. While these pointers can support well-being, some aren’t always backed by science. Following a balanced approach is best (eating nutritional foods, staying active, and trusting your doctor). Let’s bust 10 common myths with evidence-based facts.

Myth 1: “Eating for Two” Means Overeating

Fact: Pregnant women are not required to literally double their food intake. In fact, healthy women need to only add about 300 extra calories per day to support the baby (not an entire extra meal). Overeating could lead to excessive weight gain and other complications. Instead of eating large portions of meals, focus on consuming nutrient-rich, balanced meals such as whole grains, leafy vegetables, fruits, and dairy. Ayurveda suggests a sattvic diet of fresh and easily digested foods (khichadi, dal, milk, and ghee), but never gluttony. In short, quality beats quantity. Eat well but not too much.

Myth 2: Papaya or Pineapple will cause a Miscarriage

Fact: Ripe papaya and normal amounts of pineapple are generally considered safe and can even ease pregnancy discomfort like constipation. Unripened (green) papaya or a huge portion of pineapple raises concerns. They contain certain enzymes (chymopapain and bromelain) that, in very large quantities, might result in contraction of the uterus. But, one would have to eat an unrealistically large amount to cause any trouble. Eating in moderation, these fruits can provide various vitamins and fibre, and ripe papaya is rich in Vitamin A. Ayurveda notes caution with unripened papaya, but a normal serving of ripe fruits does not increase the risk of miscarriage.

Myth 3: Spicy or “Hot” Foods Burn the Baby

Fact: Indian spicy foods are unlikely to cause harm to your baby’s eyes or brain. It might trigger heartburn or indigestion in the mother, but there’s no evidence that chillies, ginger, or turmeric burn the fetus. Ayurveda calls very pungent foods “Garam”, and advices moderation. However, modern science says normal spices are fine and avoid spicy food if you feel uncomfortable. If heartburn is an issue, try to eat smaller meals or cut back on extra spicy foods. But don’t avoid spicy food entirely. A little masala won’t harm the baby.

Myth 4: Saffron will make my Baby Fair or Beautiful

No food (not even saffron) can change your baby’s genetics. Skin tone and other features are determined by DNA, not milk flavourings. In India, it is a tradition to give saffron (kesar) to expecting mothers, believing it brings good luck or fair skin. While saffron is rich in antioxidants, it won’t change the baby’s natural complexion. Add a pinch of saffron if you like the taste and aroma, but don’t expect it to influence the genes. Fairness is in the genes, not the food bowl.

Myth 5: Eating Ghee makes Delivery Easier

Ghee (clarified butter) is a nutritious fat in moderation, but it's not a magic potion for birth. Some believe that ghee lubricates the delivery or heals the uterus, but there’s no scientific evidence regarding that. Eating ghee in excess can lead to unhealthy weight gain. Ayurveda regards ghee for its postpartum healing and as a part of a healthy diet, but even Ayurveda suggests moderation. Adding a small spoonful of ghee to your dal or khichdi can nourish you, but don’t overdo it. A healthy delivery depends more on overall fitness and nutrition than any single food.

Myth 6: Caffeine is Dangerous – Cut out all Tea and Coffee

Fact: You don’t have to completely eliminate chai or coffee from your diet. Up to about 200 mg of caffeine per day (roughly 1-2 cups of coffee or several cups of tea) is generally safe during pregnancy. Consuming higher amounts has been linked to low birth weight or miscarriage, so moderation is the key. Switching to herbal teas is another much healthier and better option than caffeinated drinks. Decaf coffee or tea, milk, and fresh juices also keep you hydrated. In short, a little caffeine won’t harm a healthy pregnancy, but go easy on the extra cups.

Myth 7: Don’t Sleep on your Back or have Sex – They’ll Hurt the Baby

Fact: The baby is well protected in the womb. Pregnancy doesn’t require strange sleeping positions or total abstinence. Sleeping on your left side is sometimes recommended during late pregnancy as it can improve blood flow, but any position that is comfortable and safe (not flat on your back for too long) is fine. As for intimacy, sex during pregnancy is generally safe. The fetus is well cushioned by amniotic fluid and cervical mucus, and orgasm contractions aren’t like labour contractions. Unless the doctor advices otherwise due to specific complications, you can choose a comfy sleep posture and be intimate.

Myth 8: Strict Bed Rest or No Exercise – Any Activity Risks Miscarriage

Fact: Staying fit and healthy with light exercises (walking, prenatal yoga, swimming) usually helps pregnancy. There is no rule forbidding movements. In fact, light to moderate exercises can improve mood, stamina, and ease delivery. Doctors rarely advice full bed rest unless a specific medical condition exists. Walking up the stairs, or a light household activity, is fine for most mothers. Avoid very strenuous exercise or heavy lifting, and always get your doctor’s approval. But remember, long-term inactivity is not recommended and a gentle fitness routine is often adviced.

Myth 9: Avoid Fish, Eggs, or Nuts – They are Harmful to the Baby

Fact: Eating a high-quality protein meal (including eggs, fish, lean meat, paneer, or nuts) is very important for fetal growth. The “don’t eat eggs or fish” idea comes from the fear of infections, but properly cooked eggs, fish, and meat provide essential Vitamins, Iron, and Omega-3 Fats needed in pregnancy. Nuts such as Almonds, Walnuts, and Peanuts are also nutritious and are linked to better brain development. Of course, avoid raw eggs and undercooked meat. A pescatarian or non-vegetarian can safely consume eggs and fish regularly. Vegetarian mothers can get essential protein from paneer, dal, and legumes. Missing out on all these foods could lead to nutrient gaps. Simply put, unless you have dietary issues or allergies, including moderate amounts of eggs, fish, or nuts in your diet can be helpful for you and your baby’s nutrition.

Myth 10: Belly Shape, Cravings, or Mood Predict Baby’s Gender

Fact: None of these tales is backed up by science. According to Doctors, how you carry your bump or what you crave has no impact on the baby’s sex. Carrying “low” vs “high” is due to muscle tone and not due to the baby’s gender. Craving sweet vs salty, acne, or morning sickness severity are due to hormonal changes and not linked to gender. In short, only an ultrasound report can determine gender and not your mood or food habits. Enjoy the cravings and fuss without thinking of its mystical meaning. These rumours are fun to share, but they don’t hold up to science.

Bottom Line

Ayurveda and Science both emphasize balance and well-being. Focus on a wholesome diet and light to moderate activity instead of taboos. For example, Ayurveda’s sattvic approach (fresh fruits, milk, vegetables, whole grains, and ghee) aligns with modern science advice for a healthy pregnancy. Positive practices such as relaxed breathing or Garbh Sanskaar meditation can bring tranquillity, even if not formally proven. Above all, it is important to follow your doctor’s guidance. You can follow Ayurvedic wisdom while trusting science, as most myths simply won’t affect your baby’s health.