Foods to Avoid During Pregnancy (and What's Safe)

Finding out you're pregnant is one of those life-changing moments where suddenly your relationship with food gets a lot more complicated. You're standing at the sushi bar or reaching for that brie, and a little voice says — wait, can I actually eat this?

The good news is that the list of things you actually need to avoid is shorter than social media would have you believe. The bad news is that the reasons why certain foods are risky are genuinely important to understand — because knowing the "why" helps you make smart decisions in the moment, not just memorize a rulebook.

This guide walks through every major food category, explains the actual risk behind each one, and tells you what to eat instead. Let's get into it.

Why pregnancy changes your relationship with food

Here's the thing most people don't explain: during pregnancy, your immune system deliberately dials itself down. This is actually a feature, not a bug — it prevents your body from treating the baby as a foreign invader and rejecting it. But the trade-off is that you become more vulnerable to certain bacteria and pathogens that a non-pregnant person's immune system would handle without much trouble.

At the same time, some substances — mercury, alcohol, excess vitamin A — cross the placenta directly and can interfere with your baby's development in ways that don't show up immediately. So the risks aren't just about getting sick yourself; they're about protecting a rapidly developing little human who has no defenses of their own yet.

1. High-mercury fish: the list you actually need

Fish is one of the best foods you can eat during pregnancy — it's rich in DHA, a type of omega-3 fatty acid that is literally the building block of your baby's brain and eyes. The problem is that some large predatory fish have accumulated very high levels of methylmercury, a form of mercury that the body absorbs easily and that damages the developing nervous system.

The fish to avoid completely are:

• Swordfish — consistently among the highest mercury levels of any fish
• Shark — sometimes sold as "flake," "rock salmon," or "dogfish" in fish and chips
• King mackerel — not the same as Atlantic or Spanish mackerel, which are safer
• Tilefish — from the Gulf of Mexico; one of the most mercury-contaminated fish
• Bigeye tuna — commonly used in sushi and restaurant tuna steaks

Fish you can — and absolutely should — eat during pregnancy:

Fish	Mercury Level	Safe Frequency
Salmon	Low	2–3 servings/week (85g each)
Sardines	Very low	2–3 servings/week
Light canned tuna	Low	2–3 servings/week
Shrimp / Prawns	Very low	2–3 servings/week (cooked)
Cod	Low	Freely, as part of a varied diet
Tilapia	Very low	Freely, as part of a varied diet
Albacore (white) canned tuna	Moderate	Max 1 serving/week

2. Raw and undercooked foods: the Salmonella and Listeria problem

Raw and undercooked foods carry two main risks in pregnancy: Salmonella (from raw eggs and poultry) and Listeria (from many ready-to-eat and processed foods). Both can be much more severe in pregnancy than they'd normally be — Listeria in particular can cross the placental barrier and infect the baby directly, potentially causing miscarriage, premature birth, or serious illness in a newborn.

Raw eggs

Dishes made with raw eggs — traditional mayonnaise, mousse, tiramisu, hollandaise sauce, steak tartare, some smoothies with raw egg — should be avoided unless made with pasteurized eggs. Lightly cooked eggs (soft-boiled with a runny yolk, sunny-side up) fall into a grey area: they're safe if eggs come from a certified food safety scheme (like British Lion eggs in the UK), but otherwise it's better to cook them fully.

Fully cooked eggs are not just safe — they're fantastic during pregnancy. Eggs contain choline, which is critical for baby's brain development, as well as protein, iron, and B vitamins.

Raw or undercooked meat

Rare and medium-rare steaks, pink burgers, and undercooked lamb all carry risk from E. coli and Toxoplasma. Toxoplasmosis is particularly serious in pregnancy — it can cause severe problems for the baby even when the mother shows minimal symptoms. Cook all meat until well done during pregnancy.

For the steak lovers among you: a well-done steak with a good sauce is still genuinely delicious. Think of it as an excuse to master a great peppercorn sauce.

Deli meats and pre-packaged cold cuts

This one surprises a lot of people. Ham, turkey, salami, prosciutto, and other deli meats can harbor Listeria even when refrigerated — Listeria is unusual in that it grows in cold temperatures. The solution isn't to give up sandwiches entirely; it's to heat deli meats until they're steaming hot before eating. A panini press or a quick microwave zap takes care of it.

Raw shellfish

Raw oysters, clams, and mussels are a hard no during pregnancy. They filter massive amounts of seawater and can concentrate bacteria and viruses. Fully cooked shellfish — oysters that have been baked, clams in a pasta, mussels in a sauce — are safe and nutritious.

3. Unpasteurized products: more than just cheese

Pasteurization kills Listeria and other harmful bacteria. Anything unpasteurized carries a risk during pregnancy — and it goes beyond the obvious.

Soft and mould-ripened cheeses

Brie, Camembert, blue cheeses, and other mould-ripened soft cheeses can contain Listeria even when made from pasteurized milk — the mould creates an environment where Listeria can thrive. These cheeses are safe when thoroughly cooked (like a baked Brie that's bubbling hot throughout), but not when served cold or at room temperature.

Hard cheeses — cheddar, parmesan, gouda, manchego — are safe regardless of pasteurization status, because their low moisture content prevents Listeria from surviving. Feta, halloumi, and ricotta are safe when pasteurized (check the label).

Unpasteurized juice

Fresh-squeezed or cold-pressed juices at juice bars, farmers markets, or in "raw" food sections aren't always pasteurized. They can carry E. coli. Look for the word "pasteurized" on the label, or squeeze your own at home.

4. Liver and excess vitamin A

This one is particularly confusing because vitamin A is an essential nutrient — your baby needs it for healthy cell development, vision, and immune function. But there are two forms of vitamin A:

• Retinol (preformed vitamin A) — found in animal products like liver, fish oil supplements, and high-dose vitamin A supplements. This form is stored by the body and can build up to toxic levels.
• Beta-carotene — found in orange and green vegetables (carrots, sweet potatoes, spinach, mangoes). This form converts to vitamin A only as your body needs it and cannot cause toxicity.

Liver is extraordinarily high in retinol — a single 100g serving of beef liver can contain 6,000–30,000 mcg of retinol, compared to the pregnancy safe upper limit of around 3,000 mcg/day. Even eating liver once a week can accumulate to dangerous levels over the course of a pregnancy.

The same applies to liver pâté (with the added Listeria concern) and any supplements containing more than 1,500 mcg of preformed vitamin A. If you take a prenatal vitamin, it should use beta-carotene as its vitamin A source — check the label.

Eat as many orange vegetables as you like — your body converts beta-carotene into exactly the right amount of vitamin A it needs.

5. Caffeine: 200mg is the magic number

You don't have to give up coffee. But you do need to count it. Research consistently points to 200mg of caffeine per day as the threshold above which risks of low birth weight and miscarriage start to increase. Below 200mg, the evidence for harm is weak.

Here's what 200mg actually looks like:

Drink	Caffeine (approximate)
Filter coffee (240ml / 8oz)	95–120mg
Espresso (single shot, 30ml)	60–65mg
Americano (double shot)	120–130mg
Black tea (240ml)	40–50mg
Green tea (240ml)	25–35mg
Cola (330ml can)	32–40mg
Dark chocolate (30g)	12–20mg
Energy drink (250ml)	80–160mg+

Two cups of coffee in a day puts you right at or above the limit. If you're a heavy coffee drinker, the transition to decaf for the second cup makes this manageable. A good flat white with oat milk and one of your daily 200mg — that's a totally reasonable pregnancy morning.

Decaf coffee typically contains 5–15mg of caffeine per cup, so you can drink more of it — but it still adds a little. Factor it in if you're drinking several cups.

6. Alcohol: the complete no

Unlike caffeine, there is no established safe level of alcohol during pregnancy. Alcohol crosses the placenta easily and is processed far more slowly by your developing baby than by you. Fetal alcohol spectrum disorders (FASD) are entirely preventable — and entirely caused by alcohol consumption during pregnancy.

The guidance from the WHO, CDC, NHS, and virtually every obstetric body worldwide is the same: no amount of alcohol is known to be safe during pregnancy. It's not that a single glass of wine will definitely cause harm — it's that there's no research establishing a level below which we can confidently say there is zero risk, and the potential consequences are severe enough that the only prudent answer is to abstain.

Non-alcoholic beers and wines — the ones that are genuinely 0.0% ABV, not just "low alcohol" — are fine. Mocktails, sparkling juices, and alcohol-free spirits are a great way to feel included at social events without the risk.

Safe alternatives for every "risky" food

You're craving...	Safe swap during pregnancy
Swordfish / high-mercury sushi	Salmon, sardines, cooked shrimp rolls, avocado rolls
Brie / Camembert (cold)	Baked brie (bubbling hot), hard cheese, pasteurized mozzarella
Cold deli meat sandwich	Heat the meat until steaming; or use canned tuna, hard-boiled egg, hummus + veggies
Liver pâté	Smoked mackerel pâté (cooked), avocado on toast, roasted red pepper dip
A glass of wine	Sparkling water with a splash of juice, 0.0% wines, kombucha (check sugar)
Third cup of coffee	Decaf coffee, rooibos tea, golden milk latte, hot chocolate (small)
Rare steak	Well-done steak with a great sauce — try chimichurri or a mushroom cream sauce
Soft-boiled eggs	Fully cooked hard-boiled eggs, or scrambled eggs

Trimester-specific tips

First trimester (weeks 1–12): the foundational period

The first trimester is when the neural tube closes (weeks 3–4), the heart forms, and all major organs begin developing. This makes folate the most critical nutrient — aim for 400–600mcg daily from supplements and food. Folate-rich foods include lentils, black beans, asparagus, fortified cereals, oranges, and leafy greens.

If you're hit hard by morning sickness, ginger tea, plain crackers, and small frequent meals can help. Vitamin B6 (found in bananas, chicken, and some prenatal vitamins) also helps with nausea for many people.

Second trimester (weeks 13–26): building the baby

This is when your baby grows rapidly and your blood volume increases significantly — which means you need more iron. Eat iron-rich foods (beef, lentils, spinach, fortified cereals) with vitamin C to maximize absorption. Avoid drinking tea or coffee with iron-rich meals — tannins inhibit iron absorption.

Calcium becomes increasingly important as baby's bones strengthen. Dairy, fortified plant milks, and leafy greens are your best sources.

Third trimester (weeks 27–40): the final stretch

Heartburn is common as your growing uterus pushes against your stomach. Small, frequent meals help more than three large ones. Continue prioritizing protein, iron, and DHA (from low-mercury fish or a DHA supplement). Hydration is especially important — aim for 8–10 cups of water daily.

There's also some evidence that raspberry leaf tea in the very late third trimester (38+ weeks) may help tone the uterus for labor — but talk to your midwife first, as timing matters and it's not recommended earlier in pregnancy.

Frequently Asked Questions

I ate sushi before I knew I was pregnant. Should I be worried?

Probably not. The risk from a single exposure to raw fish is real but statistically low — most people don't get a food-borne illness from a single meal. However, it's worth mentioning it to your OB or midwife at your next appointment. They may want to check for Listeria symptoms (flu-like symptoms, stiff neck) and can offer guidance specific to your situation. Don't panic — just inform.

Is it safe to eat spicy food during pregnancy?

Yes — spicy food does not harm the baby. It may cause or worsen heartburn, which is already a common pregnancy complaint, but that's a comfort issue rather than a safety one. If you enjoy spicy food and it doesn't cause you discomfort, eat away. Some cultures eat spicy food throughout entire pregnancies with no ill effects.

Can I eat leftovers during pregnancy?

Yes, as long as they're stored and reheated properly. Refrigerate leftovers within two hours of cooking, store for no more than 3–4 days, and reheat until steaming hot all the way through (at least 74°C / 165°F). Listeria is the main concern with leftovers — it grows even in the fridge, so don't leave things too long.

Are herbal teas safe during pregnancy?

Most mild herbal teas are fine in moderate amounts. Ginger tea (great for nausea), rooibos, and chamomile are widely considered safe. Teas containing high-dose licorice root, pennyroyal, senna, or raspberry leaf (before 38 weeks) should be avoided or only used after discussing with your midwife. Stick to reputable brands that list their ingredients clearly.

Can I eat pineapple during pregnancy?

Yes, in normal amounts. The idea that pineapple causes miscarriage is a myth that comes from the fact that bromelain — an enzyme in pineapple — can theoretically soften the cervix. However, the amount of bromelain in normal eating (a cup of fresh pineapple) is far too small to have any effect. You'd need to eat multiple whole pineapples at once. Enjoy your pineapple.

What about fast food during pregnancy?

It's not the ideal diet, but it's not forbidden either. The main things to watch: make sure meat is fully cooked (burgers well done, no pink inside), avoid soft-serve ice cream from machines that might not be cleaned regularly (Listeria risk), and be mindful of sodium. An occasional burger or pizza won't hurt anything — your overall dietary pattern across weeks and months is what matters most.