Pregnancy is a time of tremendous change and responsibility—not only for the expecting mother, but for the growing baby. Diet matters more than ever, because some foods and beverages carry risks of infection, toxins or unwanted effects on fetal development. While most foods are safe if handled and prepared correctly, there are certain items you should avoid or strictly limit during pregnancy. Below are 15 key foods and drinks to watch out for, with explanations of the risks and practical tips.
1. Alcohol
Why to avoid: No amount of alcohol has been shown to
be safe during pregnancy. Alcohol consumption can lead to miscarriage,
stillbirth, and a spectrum of disorders (commonly grouped under foetal alcohol
spectrum disorder) that affect brain development and lifelong health. March of Dimes+3nhs.uk+3Healthline+3
Tip: Abstain entirely. If you’re uncertain how much you’ve consumed or
are in early pregnancy, talk to your healthcare provider.
2. High‐mercury fish (e.g., shark,
swordfish, king mackerel, tilefish)
Why to avoid: Mercury is a neurotoxic metal that can
cross the placenta and interfere with the baby’s developing nervous system,
hearing and vision. Cleveland Clinic+2March of Dimes+2
Tip: Limit fish intake to low‐mercury options (such as salmon,
trout, canned light tuna) and follow local guidelines for safe species and
portions.
3. Raw or undercooked meat, fish, shellfish, eggs
Why to avoid: These foods may carry harmful bacteria
(Salmonella, Listeria, E. coli) or parasites (Toxoplasma) which can cause
foodborne illnesses and pose serious risk during pregnancy. Tommy's+2nhs.uk+2
Tip: Ensure meat, fish, poultry are fully cooked, eggs are not raw or
lightly cooked, and avoid sushi (raw fish) unless confirmed fully cooked/frozen
per safety standard.
4. Unpasteurised (raw) dairy products and soft cheeses
Why to avoid: Unpasteurised milk, soft cheeses with
mould-ripened rinds, and other raw dairy may harbour Listeria or other
pathogens. Listeriosis in pregnancy can cause miscarriage or stillbirth. nhs.uk+2March of Dimes+2
Tip: Check labels for “pasteurised”; avoid brie, camembert, blue-veined
cheeses unless cooked until steaming hot.
5. Deli meats, pâtés, cold cuts unless reheated
thoroughly
Why to avoid: These ready-to-eat meats can be
contaminated with Listeria or other microbes and often are not reheated
sufficiently. Tommy's+1
Tip: If wanting to eat deli meats, heat them until steaming hot before
consumption. Better yet, choose freshly cooked meats instead.
6. Raw sprouts (mung bean, alfalfa, clover, radish)
Why to avoid: The warm, humid conditions required for
sprout growth make them prone to bacterial contamination (Salmonella, E. coli).
Healthline+1
Tip: Avoid raw sprouts; if used, cook them thoroughly.
7. Pre-prepared salads (especially those from buffets or
salad bars)
Why to avoid: These may have been sitting for long
periods, may contain soft cheeses, cold meats or sprouted items with higher
risk of contamination. Pregnancy Birth Baby+1
Tip: Prefer freshly prepared, well-washed salads cooked or prepared
under clean conditions.
8. Raw or undercooked shellfish, smoked seafood, sushi
with raw fish
Why to avoid: These may carry harmful
bacteria/viruses (Listeria, Vibrio) or parasites and are not safe unless fully
cooked. Tommy's+1
Tip: Skip raw shellfish and raw seafood sushi. Choose cooked fish or
sushi where the fish has been fully cooked or frozen to safe standards.
9. Large amounts of caffeine
Why to limit: Caffeine crosses the placenta, and high
intake may be associated with low birth weight or other complications. Most
guidance suggests limiting caffeine intake during pregnancy. March of Dimes+1
Tip: Keep caffeine under about 200 mg per day (roughly 1–2 cups of
coffee, depending on strength). Include tea, chocolate and energy drinks in
total count.
10. Sugary drinks and processed junk‐foods
Why to avoid: High intake of sugar‐sweetened
beverages has been associated with increased risk of gestational diabetes,
excessive weight gain, and other complications. The Sun
Tip: Choose water, natural fruit-infused water, unsweetened beverages.
Minimise sugary sodas, energy drinks, and high-sugar snack foods.
11. Organ meats and very high‐vitamin
A animal liver
Why to avoid/limit: Animal liver is very rich in
vitamin A (retinol) which in excessive amounts may be harmful to the developing
baby (teratogenic risk). Healthline
Tip: If you consume liver, do so in moderation, and avoid other
high-vitamin A supplements unless advised by your clinician.
12. Excessive intake of herbal teas, supplements or
unfamiliar ‘health’ foods
Why to avoid: The safety of many herbal products and
supplements during pregnancy is not well-established. Some herbs may stimulate
contractions or affect fetal development. March of Dimes
Tip: Check with your healthcare provider before taking any herbal
supplement or non-standard health food. Stick with pregnancy-safe approved
nutrition.
13. Unwashed fruits and vegetables, or raw produce from
dubious sources
Why to avoid: Pathogens like Toxoplasma or Listeria
may reside in soil or on raw produce; unwashed fruits/vegetables are a risk. nhs.uk+1
Tip: Wash all produce thoroughly. Peel if needed. Be cautious with raw
salad greens or pre-cut produce from street vendors or buffet lines.
14. Artificial sweeteners and high‐intake
of ultra‐processed foods
Why to limit: While limited use of some artificial
sweeteners may be safe, high consumption of ultra-processed foods can lead to
poor nutrition, excessive weight gain or gestational diabetes. Healthline
Tip: Aim for whole foods. If you use sweeteners, choose those approved
for pregnancy and consult your healthcare provider.
15. Energy drinks, high-dose caffeine products or “detox”
drinks
Why to avoid: These drinks often contain high
caffeine, unknown herbal mixtures or other stimulants which are unsafe in
pregnancy. Also, “detox” drinks may deprive necessary nutrients. Johnson Memorial Health
Tip: Avoid energy drinks entirely. If you need an occasional boost,
choose safe hydration options, consult your provider.
🎯 Final Thoughts
Pregnancy is not about deprivation, but about prioritising safe,
nutrient-rich choices that protect both mother and baby. Many healthy foods
remain perfectly safe—with proper preparation and moderation—but the above list
highlights items that pose greater risk either through contamination,
toxins, or lack of established safety.
Practical advice:
- Always
wash, cook, refrigerate foods properly.
- Read
labels for “pasteurised”, “fully-cooked”, “ready-to-eat”.
- Ask
questions when eating out (how is the food prepared? are meats fully
cooked?).
- Talk
with your obstetrician or dietician about special foods/supplements you’re
uncertain about.
- Monitor
your total caffeine/sugar intake, focus on hydration, fresh produce, lean
proteins and whole grains.
By being informed and mindful rather than fearful, you can
enjoy the journey of pregnancy with confidence—nourishing both yourself and
your baby safely.
📚 References
- Cleveland
Clinic. “Foods To Avoid During Pregnancy.” Cleveland Clinic
- NHS.
“Foods to avoid in pregnancy.” nhs.uk
- Healthline.
“15 Foods and Beverages to Avoid During Pregnancy.” Healthline
- March
of Dimes. “Foods to avoid or limit during pregnancy.” March of Dimes
- nidirect.
“Foods to avoid in pregnancy.” nidirect
