Foods to Avoid During Pregnancy: A Complete Guide for Expecting Moms
June 12, 2026·6 min read
One of the first things that changes when you find out you are pregnant is your relationship with food. Suddenly, a meal that required no thought whatsoever — sushi on a Friday night, a soft-boiled egg, a salad from your favorite deli — becomes a question you are not sure how to answer. And the advice you find can feel contradictory, alarmist, or so exhaustive that you end up afraid to eat anything at all.
That is not the goal here.
This guide is going to give you clear, honest, medically grounded information about which foods to avoid during pregnancy, which to limit, and — equally important — which foods you can stop worrying about. Because fear-based eating in pregnancy does not serve you or your baby. What serves you is accurate information that helps you make good decisions with confidence, eat a varied and nourishing diet, and stop second-guessing every bite.
The foods on this list are avoided or limited during pregnancy for specific, identifiable reasons — primarily the risk of foodborne illness, harmful substances like mercury or alcohol, or compounds that can affect fetal development. Where the risk is genuine, it is explained. Where the concern is overstated, that is noted too.
Why Certain Foods Are Risky During Pregnancy
Pregnancy changes the immune system in ways that make certain foodborne illnesses more dangerous than they would be otherwise. To protect the developing baby, the immune system partially suppresses its normal response — which means infections that a non-pregnant woman might fight off with mild symptoms can cause more serious complications during pregnancy, including preterm birth, miscarriage, stillbirth, and neonatal illness.
The primary concerns are:
Listeria monocytogenes — a bacteria that can survive refrigeration and is found in certain ready-to-eat foods. Listeriosis during pregnancy can cause miscarriage, stillbirth, preterm birth, and serious newborn illness. It is rare but the consequences are severe enough to justify the dietary adjustments that reduce risk.
Toxoplasma gondii — a parasite found in undercooked meat and unwashed produce. Toxoplasmosis can cause serious fetal harm including brain damage, vision problems, and other developmental issues if contracted during pregnancy.
Salmonella and E. coli — bacteria found in raw or undercooked eggs, meat, and poultry. While these typically cause food poisoning symptoms in adults, they can trigger complications in pregnancy including dehydration, preterm labor, and in rare cases more serious outcomes.
Mercury — a heavy metal found in certain fish that accumulates in the body and can damage the developing nervous system and brain of a fetus at high levels.
Alcohol — there is no known safe level of alcohol during pregnancy. Alcohol crosses the placenta freely and can affect fetal brain development at any stage of pregnancy.
Understanding the why behind each food recommendation makes the list more manageable — you are not following arbitrary rules, you are making informed choices based on real risk profiles.
Raw and Undercooked Meat
Raw or undercooked meat — including beef, pork, lamb, poultry, and game — carries the risk of Toxoplasma, Salmonella, E. coli, and Campylobacter contamination. Pregnant women are advised to ensure all meat is cooked to safe internal temperatures throughout pregnancy.
What to avoid or be cautious about:
- Rare or medium-rare steaks and burgers — cook beef to at least 71°C (160°F) internally
- Rare lamb or pork — cook to at least 63°C (145°F) with a rest time
- Raw or undercooked poultry — cook chicken and turkey until juices run clear and internal temperature reaches 74°C (165°F)
- Cured but uncooked meats such as parma ham, prosciutto, and salami — these are cured but not cooked; freezing for four days before eating kills Toxoplasma if you choose to eat them
- Deli meats and cold cuts — these carry a Listeria risk and are best avoided unless heated until steaming throughout
What is fine: Well-cooked meat of all types is safe and an excellent source of protein, iron, and zinc during pregnancy. You do not need to avoid meat — you need to cook it thoroughly.
Raw and Undercooked Fish and Seafood
Fish is one of the most nutritious foods you can eat during pregnancy — rich in omega-3 fatty acids, iodine, and protein that support fetal brain development. The goal is not to avoid fish, but to make informed choices about which fish and how they are prepared.
Raw Fish and Sushi
Raw fish — including sushi, sashimi, ceviche, and oysters on the half shell — carries risks of Listeria, Salmonella, and parasites. Most pregnancy guidelines recommend avoiding raw fish during pregnancy. Cooked sushi rolls (shrimp tempura, California rolls with imitation crab, cooked salmon rolls) are generally safe alternatives.
High-Mercury Fish to Avoid
Mercury accumulates in large, long-lived predatory fish and is passed to the baby across the placenta. High mercury levels during fetal development are associated with neurological damage and cognitive impairment.
Fish to avoid entirely during pregnancy:
- Shark
- Swordfish
- King mackerel
- Tilefish (Gulf of Mexico)
- Bigeye tuna
- Marlin
- Orange roughy
Fish to limit (up to one serving per week):
- Albacore (white) canned tuna — limit to one 6-ounce serving per week
- Yellowfin tuna
- Chilean sea bass
- Grouper
- Bluefish
Fish that are safe and recommended (up to 2–3 servings per week):
- Salmon — one of the best pregnancy foods available
- Sardines
- Trout
- Herring
- Light canned tuna (not albacore)
- Shrimp, crab, lobster (cooked)
- Cod, tilapia, catfish
The FDA and EPA recommend that pregnant women eat 2–3 servings of low-mercury fish per week. The omega-3 fatty acids in oily fish — particularly DHA — are essential for fetal brain and eye development.
Raw Shellfish
Raw oysters, clams, and mussels carry significant bacterial and viral contamination risks. Cooked shellfish is safe; raw shellfish is not recommended during pregnancy.
Raw or Undercooked Eggs
Raw or undercooked eggs carry a risk of Salmonella contamination. In most countries, this means avoiding foods prepared with raw eggs and ensuring eggs are cooked until both the yolk and white are fully set.
What to avoid or be cautious about:
- Runny or soft-boiled eggs (unless produced under a vaccine-based Salmonella reduction program — in the UK, for example, Lion Code eggs are considered safe even with runny yolks)
- Raw cookie dough or cake batter containing raw eggs
- Homemade mayonnaise, hollandaise sauce, béarnaise sauce, and Caesar dressing made with raw eggs
- Homemade ice cream or mousse with raw eggs
- Tiramisu and other desserts containing raw egg
What is fine: Hard-boiled eggs, scrambled eggs cooked until firm, fried eggs with fully set yolks, and commercially produced mayonnaise (which uses pasteurized eggs) are all safe. Eggs are an excellent source of protein, choline, and folate during pregnancy.
Unpasteurized Dairy and Soft Cheeses
Listeria can survive and grow in unpasteurized (raw) milk and products made from it. Pregnant women are advised to choose pasteurized dairy products throughout pregnancy.
Cheeses to Avoid
Soft mold-ripened cheeses — even when made from pasteurized milk — carry a higher Listeria risk due to their moisture content and the conditions in which they are stored and aged:
- Brie
- Camembert
- Chèvre (soft goat's cheese)
- Vacherin
- Any cheese with a similar white rind
Blue-veined cheeses:
- Gorgonzola
- Roquefort
- Stilton
- Danish blue
Soft unpasteurized cheeses of any kind.
Cheeses That Are Safe
- Hard cheeses of all types — cheddar, parmesan, gruyère, manchego, and all similar varieties are safe regardless of pasteurization status, because their low moisture content inhibits Listeria growth
- Pasteurized soft cheeses — cottage cheese, ricotta, cream cheese, mozzarella, and feta made from pasteurized milk are safe
- Processed cheeses — cheese spreads and processed sliced cheeses are safe
Cooked soft cheeses are also safe — baked brie, cooked camembert, or soft cheese in a hot dish is fine because heat kills Listeria.
Unpasteurized Milk
Raw (unpasteurized) milk is not recommended during pregnancy due to the risk of Listeria, Salmonella, E. coli, and Campylobacter. Choose pasteurized milk, including pasteurized goat's milk.
Deli Meats and Refrigerated Pâtés
Cold deli meats — including sliced turkey, ham, salami, bologna, and similar products — are a known Listeria risk. Listeria is unusual in that it can multiply even at refrigerator temperatures, which means these products are riskier than other chilled foods.
The guidance: Avoid cold deli meats and refrigerated pâtés, or heat them until steaming throughout before eating. Shelf-stable pâtés (canned or jarred) are considered safer than refrigerated varieties.
This is one of the recommendations that surprises many women — deli sandwiches feel like a completely ordinary food, but the Listeria risk in cold cut meats is well-documented and the consequences of listeriosis in pregnancy are serious enough to justify the adjustment.
Alcohol
There is no known safe amount of alcohol during pregnancy, at any stage. Alcohol crosses the placenta freely and reaches the developing baby directly. It is associated with miscarriage, stillbirth, premature birth, and fetal alcohol spectrum disorders (FASDs) — a range of lifelong physical, cognitive, and behavioral conditions.
The clear guidance from every major health authority worldwide — including the CDC, WHO, NHS, and ACOG — is to avoid alcohol entirely during pregnancy. This includes wine, beer, spirits, and foods with significant alcohol content (flambéed dishes, alcohol-soaked desserts, kombucha with alcohol content).
This is not a guideline based on uncertainty. The mechanism by which alcohol harms fetal development is well-understood, and no threshold below which it is definitively safe has been established. The safest choice is none.
Caffeine
Unlike alcohol, caffeine does not need to be eliminated entirely during pregnancy — but it does need to be limited. High caffeine intake has been associated with increased risk of miscarriage, low birth weight, and preterm birth.
The recommended limit: Most major health organizations recommend a maximum of 200mg of caffeine per day during pregnancy. This is roughly equivalent to:
- One 12-ounce (350ml) cup of filter coffee
- Two shots of espresso
- Four cups of tea
- Five cans of cola
Sources of caffeine to track:
- Coffee — including lattes, cappuccinos, and cold brew
- Tea — including black, green, and white teas (herbal teas vary; more below)
- Cola and energy drinks
- Chocolate — particularly dark chocolate, which contains more caffeine than milk chocolate
- Some medications — check labels
The 200mg limit applies to total daily caffeine intake from all sources combined, not just coffee.
Herbal Teas and Supplements
Not all herbal teas are safe during pregnancy, and this is an area where the guidance is less clearly defined because fewer studies exist. Some herbs have uterine-stimulating or hormonal properties that make them inappropriate during pregnancy, particularly in large amounts.
Herbal teas generally considered safe in moderation:
- Ginger tea — helpful for nausea; generally considered safe
- Peppermint tea — generally considered safe in moderate amounts
- Lemon and ginger combinations
- Rooibos (red bush tea) — caffeine-free and generally considered safe
Herbal teas to avoid or use only under medical guidance:
- Raspberry leaf tea — sometimes used to prepare for labor from 32–36 weeks, but should not be used in the first or second trimester as it can stimulate uterine contractions
- Chamomile in large amounts — small amounts are generally considered acceptable, but large quantities are not recommended
- Sage, parsley, and rosemary teas in large medicinal amounts — culinary use in cooking is fine
- Pennyroyal, cohosh (black or blue), mugwort, tansy — avoid entirely in pregnancy
When it comes to herbal supplements more broadly — St John's Wort, high-dose herbal extracts, detox teas, and similar products — always discuss with your care provider before taking. "Natural" does not mean safe in pregnancy.
Unwashed Produce
Unwashed fruits and vegetables carry a risk of Toxoplasma (from soil contamination) and E. coli and Salmonella (from agricultural and handling processes). Thorough washing of all produce — particularly leafy greens, root vegetables, and fruits that will be eaten with the skin — removes the majority of surface contamination.
Pre-washed salad bags are not immune to contamination and are worth rinsing again before eating. Raw sprouts — alfalfa, mung bean, and similar varieties — carry particular contamination risks and are best avoided during pregnancy or cooked before eating.
Licorice in Large Amounts
Large amounts of real licorice — products containing glycyrrhizin, a compound found in the licorice root — have been associated in some research with adverse pregnancy outcomes including preterm birth and effects on fetal stress hormone systems. This applies to genuine licorice-flavored products containing licorice root extract, not to artificially flavored candy. Occasional consumption is unlikely to be harmful, but large or regular amounts of strong licorice products are worth limiting.
Eating well in pregnancy is not about perfection — it is about making informed choices most of the time, in a way that feels sustainable for the weeks and months ahead.
Foods That Are Safe But Commonly Avoided Unnecessarily
The list of foods to avoid in pregnancy has a tendency to expand beyond what the evidence actually supports — often through well-meaning but overzealous advice. Here are some foods that many pregnant women avoid unnecessarily.
Pineapple — the idea that pineapple causes miscarriage is a persistent myth. Bromelain, the enzyme in pineapple, would need to be consumed in extremely large quantities — far beyond what any normal diet would involve — to have any uterine effect. Pineapple is safe and nutritious during pregnancy.
Spicy food — there is no evidence that spicy food harms a pregnancy. It may worsen heartburn and indigestion, which are already common in pregnancy, but it poses no risk to the baby.
Chocolate — moderate chocolate consumption is safe during pregnancy. Dark chocolate does contain caffeine, which should be counted toward your daily limit, but chocolate itself is not harmful.
Most herbal seasoning — cooking with fresh or dried herbs including basil, oregano, thyme, rosemary, and coriander is completely safe. The concerns about certain herbs apply to large medicinal doses, not to culinary use.
Eggs (hard-cooked or scrambled) — thoroughly cooked eggs are nutritious and safe. The concern is raw or undercooked eggs only.
All fish — fish is one of the best foods you can eat during pregnancy. The guidance is about choosing low-mercury varieties and ensuring proper cooking, not avoiding fish altogether.
A Practical Approach to Safe Eating in Pregnancy
Rather than maintaining a mental list of dozens of individual foods, many nutritionists and midwives suggest these simple principles:
Cook it through. Meat, fish, eggs, and shellfish — cooked thoroughly, the risk is eliminated.
Choose pasteurized. Milk, cheese, and juice — pasteurized versions of all of these are safe. When in doubt, check the label.
Wash everything. All produce — even pre-washed — benefits from a thorough rinse before eating.
Heat deli items. Cold deli meats become safe when heated until steaming.
Limit, don't eliminate, caffeine. Stay under 200mg per day and enjoy your morning tea or coffee with confidence.
Avoid alcohol entirely. This is the clearest, most non-negotiable guideline.
When in doubt, ask. Your midwife or OB is the right person to consult about specific foods you are uncertain about — not a search engine that may return conflicting information from sources of varying reliability.
Frequently Asked Questions
What foods are most important to avoid during pregnancy?
The highest-priority foods to avoid are alcohol (entirely), raw or undercooked meat, raw fish and high-mercury fish, unpasteurized dairy products, soft mold-ripened and blue cheeses, raw eggs, and cold deli meats. These carry the most significant risks of listeriosis, toxoplasmosis, salmonellosis, mercury toxicity, or fetal alcohol spectrum disorder.
Can I eat sushi during pregnancy?
Raw fish sushi is not recommended during pregnancy due to risks of Listeria, Salmonella, and parasites. Cooked sushi rolls are safe alternatives — shrimp tempura rolls, cooked salmon rolls, California rolls with imitation crab or cooked crab, and vegetable rolls are all fine.
Is it safe to eat cheese during pregnancy?
Many cheeses are completely safe. Hard cheeses — cheddar, parmesan, gruyère, and all similar varieties — are safe. Pasteurized soft cheeses like mozzarella, ricotta, cottage cheese, and cream cheese are safe. Soft mold-ripened cheeses (brie, camembert) and blue cheeses (stilton, gorgonzola) are the main ones to avoid unless fully cooked.
How much caffeine can I have while pregnant?
Most major health organizations recommend limiting caffeine to 200mg per day during pregnancy. This is approximately one 12-ounce filter coffee or two espresso shots. Count caffeine from all sources — coffee, tea, chocolate, and cola combined.
Can I eat deli meats during pregnancy?
Cold deli meats carry a Listeria risk and are best avoided or heated until steaming throughout before eating. Heating fully eliminates the Listeria risk. This applies to turkey, ham, salami, and similar cold cuts.
Is salmon safe to eat during pregnancy?
Yes — salmon is one of the best foods you can eat during pregnancy. It is low in mercury and high in DHA, an omega-3 fatty acid essential for fetal brain and eye development. Cooked salmon is safe and recommended up to 2–3 times per week.
What should I do if I accidentally ate something on the avoid list?
In most cases, a single exposure is unlikely to cause harm. Foodborne illness requires a sufficient dose of pathogens to cause infection, and one isolated incident is very different from regular consumption. If you experience symptoms of food poisoning — fever, vomiting, diarrhea, or abdominal pain — contact your care provider. Otherwise, note what you ate, avoid it going forward, and try not to let anxiety overwhelm you. Speak with your midwife or OB if you have specific concerns.
Are herbal teas safe during pregnancy?
Some are, some are not. Ginger tea, peppermint tea, rooibos, and lemon and ginger combinations are generally considered safe in moderate amounts. Raspberry leaf, high-dose chamomile, and several medicinal herbs are best avoided, particularly in the first and second trimester. Always check with your provider before starting any herbal supplement or tea you have not already been cleared on.
Conclusion: Informed Choices, Not Fear
Food in pregnancy does not have to be a source of anxiety. The list of foods that genuinely need to be avoided is specific, manageable, and based on real, identifiable risks — not arbitrary rules designed to make pregnancy harder than it already is.
When you understand why a food is recommended against, the guideline makes sense rather than feeling like an imposition. Cook meat through. Choose pasteurized dairy. Avoid raw fish. Skip alcohol entirely. Watch your caffeine. Wash your produce. And eat everything else — all the nourishing, varied, satisfying food that your body and your baby need — with confidence.
You are not expected to eat perfectly. You are not expected to eliminate every trace of uncertainty from your diet. You are expected to make reasonable, informed choices — and that is exactly what you are already doing by being here.
Eat well. Eat widely. Ask your care provider about anything you are unsure of. And give yourself credit for the care you are already taking.
Once you know what to skip, fill the gap with our guide to the best iron-rich foods for pregnancy — your body and baby will thank you.
