During pregnancy, your immune system works differently, making you and your baby more vulnerable to foodborne infections. Some foods also contain substances that can directly harm fetal development. The list of what to skip is longer than most people expect, but once you know the categories, it’s easy to navigate.
Fish High in Mercury
Mercury accumulates in certain large, long-lived fish and can damage a developing baby’s brain and nervous system. The FDA lists seven types of fish to avoid entirely during pregnancy:
- King mackerel
- Marlin
- Orange roughy
- Shark
- Swordfish
- Tilefish (Gulf of Mexico)
- Bigeye tuna
This doesn’t mean you should skip fish altogether. Fish is one of the best sources of omega-3 fatty acids, which support your baby’s brain development. Salmon, shrimp, cod, catfish, tilapia, sardines, and canned light tuna (skipjack) are all low-mercury options you can eat two to three servings per week. Albacore (white) tuna, halibut, mahi mahi, and snapper have moderate mercury levels, so limit those to one serving per week.
Raw and Undercooked Seafood
Sushi, sashimi, ceviche, raw oysters, raw scallops, and raw clams are all off the table. These can carry parasites and bacteria that are especially dangerous during pregnancy. Smoked seafood sold in the refrigerated section, often labeled as lox, nova style, kippered, or jerky, also poses a risk unless it’s been cooked into a dish like a casserole. Fully cooked shrimp, baked salmon, or grilled fish are perfectly safe choices.
Undercooked Meat and Eggs
Raw and undercooked meat can harbor a parasite called Toxoplasma, which crosses the placenta and can cause serious problems for a developing baby. Steaks, burgers, pork, and poultry all need to be cooked thoroughly, with no pink center. Refrigerated meat spreads, pâtés, and ready-made deli salads (ham salad, chicken salad, tuna salad) should also be avoided.
Eggs need to be cooked until both the yolk and white are firm. That means skipping homemade Caesar dressing, raw cookie dough, homemade eggnog, tiramisu, fresh hollandaise sauce, and homemade ice cream made with raw eggs. Store-bought versions of these products typically use pasteurized eggs and are fine.
Unpasteurized Dairy and Juice
Unpasteurized (raw) milk and any product made from it can carry Listeria, a bacterium that is particularly dangerous during pregnancy because it can cross the placenta even when you feel only mildly ill. Soft cheeses are the main concern here. The CDC specifically flags queso fresco, brie, camembert, and blue-veined cheeses made from raw milk. Notably, the CDC considers queso fresco-style cheeses (queso fresco, queso blanco, requesón) riskier even when made with pasteurized milk because of their high moisture content.
Safer options include hard cheeses like cheddar, Parmesan, Swiss, and Asiago made with pasteurized milk. Cottage cheese, cream cheese, string cheese, feta, and mozzarella are also fine when made from pasteurized milk. If you’re craving a soft cheese, heating it to 165°F (until it’s steaming hot) makes it safer. Unpasteurized juice and cider should also be avoided.
Deli Meats and Processed Foods
Deli-sliced meats, hot dogs, and similar ready-to-eat products can become contaminated with Listeria after processing, even if they were cooked initially. The risk comes from the time they spend in refrigeration before you eat them. If you want deli meat, heat it until it’s steaming hot (165°F) before eating. The same applies to deli-sliced cheeses.
Raw Sprouts
Alfalfa, clover, radish, and mung bean sprouts should be avoided raw. The warm, humid conditions sprouts need to grow are also ideal for bacteria. Cooking sprouts thoroughly makes them safe, but raw sprouts on a sandwich or salad are a real risk.
Liver and Organ Meats
Liver is extraordinarily rich in a form of vitamin A called retinol. In normal amounts, this vitamin is essential for fetal development, but too much of it can cause birth defects affecting the spine, eyes, ears, heart, kidneys, and limbs. The UK government advises pregnant women to avoid liver and liver products (including liver pâté) entirely. Fish liver oil supplements should also be skipped unless recommended by a doctor. You’ll get plenty of vitamin A from foods like sweet potatoes, carrots, and leafy greens, which contain a form your body converts only as needed.
Alcohol
There is no known safe amount of alcohol during pregnancy, and no safe trimester to drink it. Alcohol crosses the placenta freely and can affect brain development at any stage. The CDC’s position is straightforward: zero alcohol from the time you’re trying to conceive through delivery. This includes wine, beer, cocktails, and cooking wines that haven’t been fully cooked off.
Caffeine
You don’t have to give up coffee entirely, but you do need to cut back. The World Health Organization recommends staying under 300 mg of caffeine per day to reduce the risk of pregnancy loss and low birth weight. For reference, a standard 8-ounce cup of brewed coffee has roughly 80 to 100 mg, so two to three cups keeps you within range. Keep in mind that tea, soda, chocolate, and energy drinks also contribute to your daily total.
Herbal Teas and Supplements
“Herbal” and “natural” don’t mean safe during pregnancy. A number of common herbal teas can stimulate uterine contractions. Teas to avoid include those made from chamomile (both Roman and German varieties), dong quai, black cohosh, blue cohosh, passionflower, St. John’s wort, fennel, juniper berry, oregano, and cinnamon (in concentrated tea form, not the small amounts used in cooking). Castor oil, sometimes suggested as a home remedy late in pregnancy, can also trigger contractions and should be avoided. Goldenseal, motherwort, yarrow, and devil’s claw round out the more common ones to skip.
If a tea isn’t on the ingredient list you recognize, check with your provider. Peppermint and ginger teas are generally considered safe in moderate amounts.
Unwashed Fruits and Vegetables
Fresh produce is an important part of a healthy pregnancy diet, but soil on the surface of fruits and vegetables can carry Toxoplasma. The fix is simple: rinse all produce under running water before eating, even items you plan to peel. Pre-washed salad mixes can be eaten as sold, but giving them an extra rinse adds a margin of safety.