Foods to Avoid When Pregnant

Pregnant women should avoid raw or undercooked meats, fish high in mercury, unpasteurized dairy products, raw eggs, deli meats, certain seafood, and unwashed fruits and vegetables to protect their health and their baby’s development.

Why are some foods risky during pregnancy? Your immune system changes during pregnancy. This means you’re more likely to get sick from certain bacteria and parasites. Some foods also contain chemicals or heavy metals that can harm your baby’s growth. Ob/Gyn advises avoiding certain foods, which lowers the possibility of food poisoning, birth defects, or complications.¹

Raw or Undercooked Meats

Raw or undercooked meats, including beef, poultry, and pork, can contain bacteria like Salmonella or E. coli. These bacteria can cause severe illness in you and can be dangerous for your unborn baby.
What to avoid:

• Rare or medium-rare steaks
• Raw sausages
• Undercooked hamburgers
• Carpaccio

Always cook meat until there is no pink inside and juices run clear.

Fish High in Mercury

Fish is usually a healthy choice. But some fish contain high levels of mercury, which can harm your baby’s developing brain and nervous system.²
What to avoid:

• Shark
• Swordfish
• King mackerel
• Tilefish

Instead, choose fish low in mercury, like salmon, sardines, or trout, and limit fish to 2–3 servings a week.

Raw or Undercooked Seafood

Raw seafood, especially shellfish, can carry viruses and bacteria. This includes sushi made with raw fish, oysters, and clams.
What to avoid:

• Raw sushi
• Raw oysters
• Raw clams
• Raw scallops

If you love sushi, choose vegetarian rolls or those made with cooked fish.

Unpasteurized Dairy Products

Unpasteurized milk, cheese, and yogurt can contain Listeria. This bacterium can cause miscarriage or serious illness in newborns.³
What to avoid:

• Raw milk
• Soft cheeses like feta, brie, camembert, Roquefort, and queso fresco (unless the label says “pasteurized”)
• Unpasteurized yogurt

Always check labels and choose only pasteurized dairy products.

Raw or Undercooked Eggs

Raw eggs can contain Salmonella. This can lead to food poisoning, which may be more severe during pregnancy.⁴
What to avoid:

• Raw or undercooked eggs
• Foods with raw eggs, like homemade mayonnaise, Caesar dressing, cookie dough, or cake batter

Cook eggs until both the yolk and white are firm.

Deli Meats and Hot Dogs

Ready-to-eat meats, like deli meat and hot dogs, can contain Listeria unless they are heated until steaming hot.
What to avoid:

• Cold deli meats
• Cold hot dogs
• Refrigerated pâtés and meat spreads

If you want to eat these foods, heat them until steaming just before eating.

Certain Fruits and Vegetables

Fresh fruits and vegetables are good for you, but they should always be washed well. Unwashed produce can carry harmful bacteria or parasites, like Toxoplasma.
What to avoid:

• Unwashed fruits and vegetables
• Pre-cut salads that are not refrigerated

Wash produce under running water and peel if possible.

Caffeine

Caffeine crosses the placenta and can affect your baby’s heart rate. Most experts recommend limiting caffeine to 200 mg per day (about one 12-ounce cup of coffee).
What to avoid:

• Excess coffee
• Energy drinks
• Some teas and soft drinks

Read labels and watch your total intake.

Alcohol

No amount of alcohol is considered safe during pregnancy. Alcohol can cause birth defects, miscarriage, and developmental problems.⁵
What to avoid:

• Beer
• Wine
• Liquor
• Foods cooked with large amounts of alcohol

The best choice is to avoid alcohol completely.

Herbal Teas and Supplements

Some herbal teas and supplements are not safe during pregnancy. They may trigger contractions or affect the baby’s development.
What to avoid:

• Herbal teas with unknown ingredients
• Herbal supplements without doctor’s approval

Always check with your doctor before trying new teas or supplements.

Unwashed Sprouts

Raw sprouts (like alfalfa, mung bean, and clover) can harbor bacteria, even if washed. Cooking sprouts kills the bacteria.
What to avoid:

• Raw sprouts in salads or sandwiches

Opt for cooked sprouts instead.

Conclusion

Pregnancy brings many changes, and what you eat is important for both you and your baby. Avoiding risky foods lowers the chance of infections, birth defects, or complications. If you have questions about your diet, talk to your doctor or a registered dietitian.

Frequently Asked Questions

1. Can I eat sushi during pregnancy?
You should avoid sushi made with raw fish. Vegetarian or cooked options are safer.

2. Are all cheeses safe in pregnancy?
Only eat cheeses made from pasteurized milk. Avoid soft cheeses unless the label says “pasteurized.”

3. Is it safe to eat seafood while pregnant?
Yes, but choose fish low in mercury and make sure it is cooked.

4. How much caffeine is safe during pregnancy?
Limit caffeine to 200 mg per day (about one regular cup of coffee).

5. Can I eat deli meats while pregnant?
Only if you heat them until they are steaming hot to kill any bacteria.

References:

1. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20043844 ↩︎
2. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20043844 ↩︎
3. https://health.clevelandclinic.org/what-not-to-eat-when-youre-pregnant ↩︎
4. https://www.healthline.com/nutrition/11-foods-to-avoid-during-pregnancy ↩︎
5. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/foods-to-avoid-during-pregnancy/ ↩︎