Pregnancy changes how your immune system responds to certain bacteria and parasites, making some foods that are safe for non-pregnant people genuinely risky when you are expecting. This guide covers what to avoid and why, so you can make confident choices every day.
Raw or undercooked beef, poultry, and pork may contain bacteria such as Salmonella, E. coli, and Listeria, as well as the parasite Toxoplasma gondii. Toxoplasmosis can cause serious complications for the developing baby, including brain damage and vision problems. Always cook meat to the recommended internal temperature: 75°C (165°F) for poultry and 70°C (160°F) for ground meat.
Sushi, sashimi, raw oysters, clams, and mussels carry a risk of Listeria, Vibrio, and other pathogens. Beyond the risk of infection, certain fish contain high levels of mercury, which can damage a baby's developing nervous system. Fish to avoid include shark, swordfish, king mackerel, tilefish, and bigeye tuna. Limit albacore (white) canned tuna to 170 grams per week. Safer options include salmon, sardines, and cod — these are rich in omega-3 fatty acids that support fetal brain development.
Unpasteurised milk and cheeses made from it — including some varieties of brie, camembert, feta, and blue cheese — can harbour Listeria monocytogenes. Listeria is particularly dangerous in pregnancy because it can cross the placenta and cause miscarriage, stillbirth, or severe illness in the newborn. Choose pasteurised versions of all dairy products, and check labels when buying cheese.
Raw eggs may be contaminated with Salmonella. Foods to watch out for include homemade mayonnaise, some salad dressings, mousse, and soft-boiled or poached eggs where the yolk is still runny. Cook eggs until both the white and yolk are firm, and opt for pasteurised egg products in recipes that call for raw eggs.
Pre-packaged cold cuts, hot dogs, pâté, and deli meats are a common source of Listeria because contamination can occur after cooking, during slicing and packaging. If you choose to eat them, heat deli meats until steaming hot (above 75°C / 165°F) to kill any bacteria present.
Caffeine crosses the placenta, and because the fetus cannot metabolise it efficiently, high intake has been associated with growth restriction and low birth weight. Most health authorities recommend limiting caffeine to 200 mg per day — roughly one 240 ml cup of brewed coffee. Remember that tea, cola, energy drinks, and chocolate also contain caffeine.
No safe level of alcohol consumption in pregnancy has been established. Alcohol crosses the placenta freely and can interfere with fetal brain development at any stage. The safest choice is to avoid alcohol entirely throughout pregnancy.
Soil on unwashed produce can carry Toxoplasma and E. coli. Wash all fruits and vegetables thoroughly under running water, even if you intend to peel them, as bacteria on the skin can transfer to the flesh during cutting.
Not all herbal teas are safe in pregnancy. High doses of herbs such as liquorice root, pennyroyal, and sage have been associated with uterine contractions. Chamomile and peppermint in moderate amounts are generally considered safe, but always check with your midwife or doctor before consuming herbal products.
For personalised guidance on nutrition during pregnancy, speak with your healthcare provider or a registered dietitian. Use our Pregnancy Week Calculator to track your stage and get relevant week-by-week information.
This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider regarding your specific situation.