Top 10 Pregnancy Myths You Should Stop Believing Today

Don’t let myths confuse your pregnancy journey. Discover the top 10 pregnancy myths debunked with facts every expectant parent needs to know.

Pregnancy is a time of excitement, change, and—unfortunately—misinformation. From old wives’ tales to outdated advice passed down through generations, many pregnancy myths still circulate today. While some may be harmless, others can cause unnecessary worry or even mislead expecting parents. It’s crucial to distinguish fact from fiction so that pregnant women can make informed, confident choices. This article will debunk the top 10 most common pregnancy myths and provide you with medically accurate, research-backed information to guide your journey. Whether you're a first-time mom or supporting someone who's expecting, understanding the truth can ease anxiety and ensure a healthier pregnancy.

1: You Can’t Exercise While Pregnant

Many people still believe that physical activity during pregnancy is dangerous. In reality, regular exercise during pregnancy is safe and even encouraged in most cases. It can improve mood, ease common pregnancy discomforts, and support a smoother delivery.

Unless a doctor advises against it due to complications, pregnant women can benefit from low-impact activities like walking, swimming, or prenatal yoga. These exercises help maintain healthy weight gain and improve circulation.

Key takeaway: Talk to your doctor before beginning a routine, but don’t assume you need to be sedentary for nine months.

2: You’re Eating for Two

One of the most repeated pregnancy myths is that you need to “eat for two.” While nutritional needs do increase, eating double portions is neither necessary nor healthy.

What truly matters is the quality of the calories consumed. Pregnant women generally only need about 300–500 extra calories per day in the second and third trimesters.

Smart strategy: Focus on nutrient-rich foods like fruits, vegetables, lean proteins, and whole grains.

3: Morning Sickness Only Happens in the Morning

Despite its name, morning sickness can strike at any time of day. Many pregnant women experience nausea and vomiting in the afternoon, evening, or even throughout the day.

This common symptom typically appears between the 6th and 12th weeks of pregnancy and is linked to rising hormone levels. For some, it may last longer or be more severe, a condition known as hyperemesis gravidarum.

Tip: Eating small, frequent meals and staying hydrated can help reduce symptoms.

4: Carrying High or Low Reveals Baby’s Gender

One of the most persistent myths is that the way a woman carries—high or low—can predict whether she’s having a boy or a girl.

This belief is pure fiction. The position of the baby bump is determined by the mother's body type, muscle tone, and fetal position, not the baby’s gender.

Truth bomb: Only medical tests like ultrasounds or genetic screenings can accurately determine sex.

5: You Can’t Dye Your Hair During Pregnancy

Many expectant mothers avoid salons, fearing hair dye could harm the baby. While concerns about chemical exposure are valid, modern hair dyes are generally considered safe when used in well-ventilated areas and after the first trimester.

To be extra cautious, opt for natural or ammonia-free dyes, and avoid scalp contact if possible.

Always consult your doctor before making cosmetic changes during pregnancy.

6: Spicy Food Can Induce Labor

Spicy food is often blamed for everything from heartburn to preterm labor. But there’s no scientific evidence that it can induce labor.

While spicy dishes might trigger gastrointestinal discomfort, they won’t trigger contractions. Labor typically begins when hormones and uterine readiness align, not because of your dinner choices.

Caution: If spicy foods upset your stomach, limit them—but don’t expect them to speed up delivery.

7: Pregnant Women Should Avoid All Caffeine

While it’s wise to limit caffeine, complete avoidance isn’t necessary. According to the American College of Obstetricians and Gynecologists (ACOG), up to 200 mg of caffeine per day is generally considered safe during pregnancy.

That’s roughly the amount in one 12-ounce cup of coffee. Be mindful of hidden sources of caffeine in chocolate, soda, and tea.

Pro tip: Keep track of your daily intake to stay within recommended guidelines.

8: You Can’t Fly During Pregnancy

Many believe flying is unsafe for pregnant women, especially during the third trimester. The truth? Air travel is usually safe for healthy pregnancies up to 36 weeks.

However, it’s always best to consult with your healthcare provider before booking a flight. If you fly, stay hydrated, wear compression socks, and move around during the flight to reduce the risk of blood clots.

Note: Some airlines have policies that restrict flying late in pregnancy—check ahead!

9: Heartburn Means Your Baby Will Have Lots of Hair

This old wives’ tale actually has a surprising twist—one small study suggested a possible link between pregnancy heartburn and babies born with more hair. But this doesn't mean heartburn guarantees a full head of hair.

Heartburn during pregnancy is primarily due to hormonal changes that relax the valve between the stomach and esophagus, causing acid reflux. Whether or not your baby has hair is more likely genetic than symptom-related.

10: Sex During Pregnancy Can Harm the Baby

Many couples worry that intimacy during pregnancy might hurt the baby. In healthy pregnancies, sex is perfectly safe and doesn’t pose a risk to the fetus.

The baby is well-protected by the amniotic sac, uterus, and cervix. Unless your doctor advises against it due to complications like placenta previa or preterm labor risk, there’s no reason to avoid sexual activity.

Reminder: Open communication and comfort levels between partners are essential throughout pregnancy.

Conclusion

Misinformation during pregnancy can lead to unnecessary stress, poor decisions, and missed opportunities for wellness. Understanding the truth behind common pregnancy myths helps expecting parents feel empowered and more in control. With so much advice coming from every direction—friends, family, social media—it's crucial to rely on evidence-based guidance.

Want to ensure you're making the right choices? Speak to your healthcare provider, stay informed, and trust your instincts.