Health

Foods to avoid during pregnancy: a complete safety guide

During pregnancy, avoid alcohol, raw or undercooked animal foods, unpasteurised dairy, liver and high-mercury fish; wash produce well and keep caffeine below 200 mg a day. Most other foods are safe when stored, prepared and cooked properly.

A pregnant woman preparing a fresh, safely cooked meal in a bright kitchen

Written by HelloMommy editorial teamUpdated August 27, 20264 min read

The quick checklist

Avoid alcohol completely. No amount has been established as safe during pregnancy.
Avoid raw or undercooked meat, poultry, fish, shellfish and eggs unless the eggs meet your country’s approved safety standard.
Avoid unpasteurised milk and foods made from it. Check soft-cheese labels and follow local guidance on mould-ripened cheeses.
Avoid liver, liver products and supplements containing retinol or high-dose vitamin A.
Avoid fish with high mercury levels and follow local limits for tuna and other large predatory fish.
Wash fruit, vegetables, salads and herbs thoroughly; avoid raw sprouts.
Keep caffeine from all sources below 200 mg a day.

Why some foods carry more risk in pregnancy

Pregnancy changes the immune response, so infections such as listeriosis, toxoplasmosis and salmonellosis can be more serious for you and the baby. Other risks come from mercury, excess preformed vitamin A and alcohol. The aim is not a restrictive “perfect” diet: it is to remove a short list of preventable risks while keeping meals varied and nourishing.

Raw, unpasteurised and ready-to-eat foods

Heat and pasteurisation reduce many food-borne risks. Labels and national advice matter because egg production, cheese rules and ready-to-eat foods differ between countries.

Cook meat and poultry until there is no raw centre. Avoid steak tartare, carpaccio and undercooked minced meat.
Skip raw fish and shellfish, including sushi with raw fish, sashimi, ceviche and raw oysters. Refrigerated smoked fish may also need to be cooked according to local advice.
Choose pasteurised milk and dairy. Soft cheese made with pasteurised milk may still need to be cooked until steaming hot if it is mould-ripened or blue.
Avoid refrigerated pâté and be cautious with chilled deli foods that have been stored for several days.
Do not eat raw sprouts. Wash bagged salad again if your national guidance advises it, and always wash loose produce and herbs.

Fish, tuna and mercury

Fish provides protein, iodine and omega-3 fats, so the answer is not to avoid all fish. Choose a variety of lower-mercury fish and follow your country’s list for species to avoid or limit.

Avoid shark, swordfish and marlin; national lists may also include pike, bluefin tuna or other large predatory fish.
Follow local limits for fresh and canned tuna because recommendations differ by species and serving size.
Cook fish and shellfish thoroughly. Choose lower-mercury options such as salmon, sardines, trout, cod and pollock.

Alcohol, caffeine and supplements

Alcohol crosses the placenta, so the safest choice is none. Caffeine also crosses the placenta and comes from coffee, tea, cola, energy drinks, chocolate and some medicines.

Keep total caffeine below 200 mg a day; check serving sizes because coffee strength varies widely.
Avoid energy drinks: they can contain large or unclear amounts of caffeine and other stimulants.
Do not take herbal remedies, high-dose vitamins or food supplements unless your midwife, doctor or pharmacist has checked them for pregnancy.

A safer-kitchen checklist

Wash hands before cooking and after touching raw meat, eggs or soil.
Keep raw and ready-to-eat foods separate; use different boards or wash them thoroughly.
Keep the fridge at 5°C or below, respect use-by dates and refrigerate leftovers promptly.
Reheat leftovers until steaming throughout and do not repeatedly cool and reheat them.
Wash produce under running water. Soap and household cleaners do not belong on food.

If you already ate something on the list

One accidental serving does not mean that you or the baby will become ill. Stop eating the food, keep the packaging if it may be recalled, and monitor how you feel. Contact your maternity team or clinician if the food is subject to a safety alert, if you know it was contaminated, or if symptoms develop.

Food safety through the weeks

Start with week 4, revisit nausea-friendly choices at week 8, review safe routines at week 12, plan balanced meals around week 20, and refresh the checklist as the third trimester begins at week 28.

Frequently asked questions

Can I eat soft cheese during pregnancy?

Many pasteurised hard and soft cheeses are safe. Mould-ripened soft cheeses and blue cheeses may need to be avoided unless cooked until steaming hot. Check the label and your national guidance.

Can I eat sushi while pregnant?

Cooked or vegetarian sushi is usually the safer choice. Avoid raw fish and raw shellfish, and choose a reputable kitchen that prevents cross-contamination.

How much coffee can I drink while pregnant?

Keep total caffeine below 200 mg a day from coffee, tea, cola, chocolate, energy drinks and medicines. The caffeine in one coffee varies considerably.

What should I do if I accidentally ate an unsafe food?

Do not panic. Most single exposures do not cause illness. Stop eating it, check for recalls and contact your maternity team if it was known to be contaminated or you develop symptoms.

Sources

This article is for general information only and is not medical advice. Always talk to your doctor or midwife about your own pregnancy.