Foods to Avoid During Pregnancy: Complete Safety Guide for Expectant Mothers

Pregnancy transforms your relationship with food. While you’re nourishing your growing baby with every meal, certain foods that were once safe staples now pose potential risks. Understanding which foods to avoid during pregnancy is crucial for protecting your baby’s development and maintaining your own health throughout these important nine months.

Food safety during pregnancy isn’t about restriction—it’s about making informed choices. Your immune system functions differently during pregnancy, making you more susceptible to foodborne illnesses that could harm both you and your baby. This comprehensive guide will help you navigate pregnancy nutrition with confidence.

Why Food Safety Matters More During Pregnancy

During pregnancy, your body undergoes significant hormonal and physiological changes that affect your immune system. These changes make you approximately 10 times more likely to develop certain foodborne infections compared to the general population. Additionally, infections that might cause mild symptoms in non-pregnant individuals can lead to serious complications during pregnancy, including:

• Miscarriage or pregnancy loss
• Premature birth or early labor
• Stillbirth in severe cases
• Developmental issues in your baby
• Serious illness requiring hospitalization

Understanding these risks empowers you to make safer food choices without unnecessary anxiety.

High-Mercury Fish and Seafood to Avoid

Fish provides excellent protein, omega-3 fatty acids, and nutrients essential for your baby’s brain and eye development. However, certain large, predatory fish accumulate dangerous levels of mercury that can damage your baby’s developing nervous system.

The FDA and EPA recommend completely avoiding these high-mercury fish during pregnancy:

• Bigeye tuna – Often served as sushi or sashimi
• King mackerel – Different from safer Atlantic mackerel varieties
• Marlin – Large game fish popular in some cuisines
• Orange roughy – Deep-sea fish with very high mercury levels
• Shark – Sometimes sold as flake or sold in fish markets
• Swordfish – Popular in steaks but highly contaminated
• Tilefish – Particularly from the Gulf of Mexico

Safe Seafood Choices During Pregnancy

You don’t need to eliminate seafood entirely. In fact, eating 8-12 ounces (2-3 servings) of low-mercury fish weekly benefits your baby’s development. Safe options include:

• Salmon (wild or farmed)
• Sardines
• Anchovies
• Herring
• Shrimp
• Pollock
• Tilapia
• Cod
• Catfish
• Light canned tuna (limit to 6 ounces weekly)
• Freshwater trout
• Oysters (fully cooked only)

For locally caught fish, always check current advisories from your state’s health department or EPA before consuming.

Raw and Undercooked Seafood

Raw or undercooked seafood can harbor harmful bacteria, viruses, and parasites that pose serious risks during pregnancy. Completely avoid:

• Sushi and sashimi made with raw fish
• Raw oysters, clams, and mussels – Even from reputable sources
• Ceviche – Fish “cooked” in citrus juice isn’t safe
• Poke bowls with raw fish
• Smoked seafood that’s refrigerated (lox, nova-style salmon, smoked trout) unless cooked in a dish
• Refrigerated seafood spreads and pâtés

Shelf-stable or canned smoked fish is safe to eat. When cooking seafood, ensure it reaches an internal temperature of 145°F (63°C). Fish should flake easily and appear opaque throughout. Shrimp, scallops, and lobster should be opaque and firm, while clams, mussels, and oysters should have opened shells (discard any that remain closed).

Undercooked or Raw Meat and Poultry

Raw and undercooked meat and poultry can contain harmful bacteria including E. coli, Salmonella, Campylobacter, and Toxoplasma gondii—a parasite particularly dangerous during pregnancy that can cause serious birth defects.

Safe Meat Handling During Pregnancy

Follow these guidelines to prevent foodborne illness:

• Cook all meat thoroughly: Use a meat thermometer to ensure proper internal temperatures—165°F for poultry, 160°F for ground meats, and 145°F for whole cuts of beef, pork, and lamb
• Avoid rare or medium-rare preparations: No pink should remain in cooked meat
• Heat deli meats and hot dogs: These can contain Listeria bacteria. Steam until they’re 165°F or visibly steaming hot, or avoid them entirely
• Skip refrigerated pâtés and meat spreads: Canned or shelf-stable versions are safer alternatives
• Avoid pre-made meat salads: Including chicken salad, ham salad, tuna salad, and egg salad from delis
• Be cautious with processed meats: Pepperoni, salami, and other cured meats should be thoroughly heated

Raw or Undercooked Eggs

Raw eggs may contain Salmonella bacteria, which can cause severe food poisoning. While Salmonella rarely crosses the placenta, the resulting dehydration and fever can be dangerous during pregnancy.

Avoid these foods that may contain raw or undercooked eggs:

• Homemade Caesar salad dressing
• Fresh hollandaise or béarnaise sauce
• Homemade mayonnaise
• Raw cookie dough or cake batter
• Homemade ice cream or custard
• Tiramisu
• Homemade eggnog
• Some smoothies made with raw eggs
• Soft-scrambled or sunny-side-up eggs with runny yolks

Always cook eggs until both the white and yolk are firm. Commercial products like store-bought mayonnaise, dressings, and ice cream are made with pasteurized eggs and are safe to consume.

Unpasteurized Dairy Products

Unpasteurized (raw) milk and products made from raw milk can contain dangerous bacteria including Listeria, which is particularly harmful during pregnancy. Listeria infection can cause miscarriage, stillbirth, premature delivery, or life-threatening infection in newborns.

Dairy Products to Avoid

Steer clear of these unpasteurized dairy items:

• Soft cheeses: Brie, Camembert, feta, blue cheese, queso fresco, queso blanco, and panela—unless the label clearly states “made with pasteurized milk”
• Raw milk: From any animal, including cow, goat, or sheep
• Unpasteurized yogurt or kefir
• Some imported cheeses: Check labels carefully on specialty cheeses

Safe Dairy Choices

Most dairy products in US supermarkets are pasteurized and safe, including:

• Pasteurized milk (whole, 2%, 1%, or skim)
• Hard cheeses (cheddar, Swiss, Parmesan)
• Cream cheese
• Cottage cheese
• Mozzarella
• Ricotta (if pasteurized)
• Processed cheese products
• Commercial yogurt and kefir

Always check product labels to confirm pasteurization, especially at farmers’ markets or specialty food stores.

Unwashed Produce and Raw Sprouts

Fresh fruits and vegetables are essential during pregnancy, but they require proper handling to prevent contamination from soil-borne bacteria and parasites.

Raw Sprouts

Completely avoid all raw or lightly cooked sprouts, including:

• Alfalfa sprouts
• Clover sprouts
• Mung bean sprouts
• Radish sprouts
• Broccoli sprouts

Sprouts are grown in warm, humid conditions ideal for bacterial growth. Bacteria can enter sprout seeds and become impossible to wash away. If you enjoy sprouts, cook them thoroughly until steaming hot.

Produce Safety Tips

• Wash all fruits and vegetables thoroughly under running water, even those you plan to peel
• Scrub firm produce like melons and cucumbers with a clean brush
• Cut away damaged or bruised areas where bacteria can thrive
• Dry produce with a clean towel after washing
• Store produce separately from raw meat, poultry, and seafood
• Refrigerate cut, peeled, or cooked produce within two hours

Caffeine Consumption During Pregnancy

While moderate caffeine intake is generally considered safe during pregnancy, excessive consumption may be associated with increased risks. Most healthcare providers recommend limiting caffeine to less than 200 milligrams daily.

Common Caffeine Sources

Be mindful of caffeine from various sources:

• Coffee: 8 oz brewed coffee contains approximately 95 mg
• Tea: 8 oz black tea contains about 47 mg; green tea contains 25-29 mg
• Soda: 12 oz cola contains roughly 33 mg
• Energy drinks: Can contain 80-300 mg per serving
• Chocolate: 1 oz dark chocolate contains about 12 mg
• Some medications: Certain pain relievers and cold medications contain caffeine

Track your total daily caffeine intake from all sources. Consider switching to decaffeinated options or herbal alternatives approved by your healthcare provider.

Herbal Teas and Supplements

Many herbal products lack safety research during pregnancy. Even “natural” doesn’t guarantee safe for pregnancy. Avoid herbal teas and supplements unless your healthcare provider specifically approves them.

Potentially problematic herbs during pregnancy include:

• Chamomile (in large amounts)
• Peppermint tea (may affect milk supply later)
• Hibiscus
• Licorice root
• Fennel
• Fenugreek
• Black cohosh
• Blue cohosh

Some herbal teas marketed for pregnancy may be safe, but always consult your healthcare provider before consuming any herbal products regularly.

Alcohol During Pregnancy

No amount of alcohol has been proven safe during pregnancy. The American College of Obstetricians and Gynecologists, the CDC, and the FDA all recommend complete alcohol avoidance throughout pregnancy and while trying to conceive.

Risks of Prenatal Alcohol Exposure

Drinking alcohol during pregnancy can cause:

• Fetal Alcohol Spectrum Disorders (FASD)
• Physical abnormalities
• Cognitive and behavioral problems
• Learning disabilities
• Increased risk of miscarriage
• Stillbirth
• Premature birth

There’s no safe amount, no safe type, and no safe time during pregnancy to drink alcohol. If you’re struggling to stop drinking or worried about alcohol consumed before you knew you were pregnant, speak with your healthcare provider immediately. They can provide support without judgment.

Certain Organ Meats

While organ meats like liver are highly nutritious, they contain extremely high levels of vitamin A (retinol). Excessive vitamin A during pregnancy, especially in the first trimester, can cause serious birth defects affecting your baby’s heart, brain, and other organs.

Limit or avoid:

• Liver and liver products (pâté, liverwurst)
• Liver sausage
• Fish liver oil supplements
• High-dose vitamin A supplements

Beta-carotene from fruits and vegetables is safe, as your body converts only what it needs to vitamin A.

Unwashed or Pre-Cut Fruits from Unknown Sources

While fresh fruit is healthy during pregnancy, pre-cut fruit salads and melons from salad bars or buffets pose contamination risks. If you didn’t wash and cut the fruit yourself, bacteria may be present on the surface or from cross-contamination.

For maximum safety:

• Buy whole fruits and wash them thoroughly before cutting
• Avoid pre-cut fruit from grocery stores and restaurants
• Skip fruit from buffets or salad bars
• Refrigerate cut fruit promptly and consume within 2-3 days
• Wash melons before cutting—bacteria on the rind can transfer to the flesh

Excessive Amounts of Certain Fish

Even fish with lower mercury levels should be consumed in moderation. Albacore (white) tuna contains more mercury than light canned tuna. Limit albacore tuna to 6 ounces per week, while light canned tuna can be consumed up to 12 ounces weekly.

Creating Your Pregnancy-Safe Eating Plan

Understanding what to avoid is just one part of healthy pregnancy nutrition. Focus on what you can eat—there’s an abundance of nutritious, delicious, safe foods to enjoy:

• Plenty of fruits and vegetables: Properly washed and prepared
• Whole grains: Brown rice, quinoa, oats, whole wheat bread
• Lean proteins: Well-cooked poultry, beans, lentils, tofu
• Pasteurized dairy: Milk, yogurt, hard cheeses
• Healthy fats: Avocados, nuts, seeds, olive oil
• Low-mercury seafood: Salmon, sardines, shrimp

Food Safety Tips for Pregnant Women

Beyond avoiding specific foods, follow these general food safety principles:

• Clean: Wash hands, utensils, and surfaces frequently
• Separate: Keep raw meat, poultry, and seafood away from ready-to-eat foods
• Cook: Use a food thermometer to ensure proper temperatures
• Chill: Refrigerate perishables within two hours (one hour if above 90°F)
• Check expiration dates: Don’t consume expired products
• Avoid cross-contamination: Use separate cutting boards for produce and raw meats

When to Contact Your Healthcare Provider

If you experience symptoms of foodborne illness during pregnancy, contact your healthcare provider immediately. Warning signs include:

• Fever above 100.4°F (38°C)
• Persistent vomiting or diarrhea
• Severe abdominal cramping
• Signs of dehydration
• Reduced fetal movement
• Unusual vaginal discharge or bleeding

Don’t take any medications without consulting your healthcare provider first, as some treatments require special consideration during pregnancy.

The Bottom Line

Pregnancy nutrition doesn’t have to be complicated or restrictive. By avoiding high-risk foods and following basic food safety practices, you’re giving your baby the best start while enjoying a varied, nutritious diet. When in doubt about any food’s safety, consult your healthcare provider or a registered dietitian specializing in prenatal nutrition.

Remember that occasional, unintentional exposure to foods on the “avoid” list rarely causes problems. If you accidentally consumed something you shouldn’t have, don’t panic—simply avoid it going forward and mention it at your next prenatal appointment if you’re concerned.

Every pregnancy is unique, and your healthcare provider can offer personalized guidance based on your health history, dietary needs, and any pregnancy complications. Focus on nourishing yourself and your growing baby with wholesome, safe foods, and enjoy this special time in your life.

Sources:

• FDA – Eating Fish: What Pregnant Women and Parents Should Know
• CDC – People With a Higher Risk of Food Poisoning
• ACOG – Nutrition During Pregnancy
• Dietary Guidelines for Americans
• CDC – Foods to Avoid During Pregnancy