Foods to Avoid During Pregnancy
Most foods are safe in pregnancy, but a few carry a risk of infection or harm to your baby. Here is a clear list of what to avoid and safer alternatives.
Foods to avoid
- Raw or undercooked meat, poultry and eggs — risk of salmonella and toxoplasma. Cook thoroughly.
- High-mercury fish — shark, swordfish, king mackerel, marlin. Limit tuna.
- Unpasteurised milk and soft cheeses (brie, feta, blue) — risk of listeria.
- Raw or undercooked shellfish and sushi with raw fish.
- Deli meats and pâté unless heated until steaming.
- Alcohol — no known safe amount; best avoided entirely.
- Excess caffeine — keep under about 200 mg/day (roughly one to two cups of coffee).
- Unwashed produce and raw sprouts.
Why these matter
Pregnancy lowers immune defences, so foodborne infections like listeria, salmonella and toxoplasmosis are more dangerous. High mercury can affect your baby developing nervous system, and alcohol crosses the placenta directly.
Safer swaps
| Instead of | Choose |
|---|---|
| Soft unpasteurised cheese | Hard cheeses, pasteurised options |
| Sushi with raw fish | Cooked rolls, vegetarian rolls |
| Shark / swordfish | Salmon, sardines (low-mercury, omega-3 rich) |
| Alcohol | Mocktails, sparkling water |
Frequently asked questions
Can I eat fish during pregnancy?
Yes — low-mercury fish like salmon and sardines are encouraged for omega-3s. Just avoid high-mercury species and limit tuna.
Is a little coffee okay?
Moderate caffeine under about 200 mg a day is generally considered acceptable. Include tea, cola and chocolate in your total.
What if I ate something on the list before I knew?
Try not to worry — the risk from a single exposure is usually low. Mention it to your doctor and avoid it going forward.
Get support from The Circle 💜
A private, doctor-supported community for parents at every stage.
Join The Circle40-Week Guide