During pregnancy, your immune system is naturally suppressed, making you more vulnerable to foodborne infections that could harm both you and your baby. The main foods to avoid fall into a few clear categories: high-mercury fish, raw or undercooked proteins, unpasteurized dairy, deli meats served cold, raw sprouts, and alcohol in any amount.
Fish High in Mercury
Fish is actually encouraged during pregnancy for its omega-3 fatty acids and protein, but seven specific types contain mercury levels high enough to damage a developing baby’s nervous system. The FDA says to completely avoid king mackerel, marlin, orange roughy, shark, swordfish, Gulf of Mexico tilefish, and bigeye tuna.
You can still eat 8 to 12 ounces of lower-mercury seafood per week, which works out to two or three servings. A single serving during pregnancy is about 4 ounces, roughly the size of your palm. Salmon, shrimp, tilapia, cod, and canned light tuna are all lower-mercury options that fall into the FDA’s “Best Choices” category.
Raw and Undercooked Meat, Poultry, and Eggs
Undercooked meat is a primary source of Toxoplasma, a parasite that can cross the placenta and cause serious problems for the baby. It also carries bacteria like Salmonella and E. coli. The safest approach is to use a food thermometer rather than relying on color or texture, since neither is a reliable indicator of doneness.
For whole cuts of beef, pork, or lamb, the safe internal temperature is 145°F, followed by a three-minute rest before cutting. Ground meat needs to reach 160°F with no rest time needed. All poultry, whether whole cuts or ground, should hit 165°F, measured in the thickest part. Fish should reach 145°F or be cooked until the flesh is opaque and flakes easily with a fork.
Eggs need to be fully cooked as well, which means no runny yolks. This also rules out homemade foods that use raw eggs: Caesar dressing, fresh mayonnaise, hollandaise sauce, cookie dough, and cake batter. Store-bought versions of these products typically use pasteurized eggs and are fine.
Deli Meats and Hot Dogs
Cold deli meats, hot dogs, and fermented or dry sausages like salami can harbor Listeria, a bacteria that thrives even in refrigerated temperatures. Listeria infection during pregnancy can lead to miscarriage, stillbirth, or severe illness in a newborn. The risk is real but the fix is simple: heat deli meats, cold cuts, and hot dogs to 165°F or until steaming hot before eating them. Once properly heated, they’re considered safe.
Unpasteurized Dairy and Juice
Unpasteurized (raw) milk, and any cheese or yogurt made from it, can carry Listeria, Salmonella, and E. coli. Soft cheeses like brie, camembert, queso fresco, and feta are safe only if the label specifically says “made with pasteurized milk.” Most soft cheeses sold at major grocery stores in the U.S. are pasteurized, but farmers’ market or imported varieties may not be. The same rule applies to fresh-squeezed or unpasteurized juice, which should be avoided entirely.
Raw Sprouts
Alfalfa, clover, mung bean, and radish sprouts are a common pregnancy blind spot. The warm, humid conditions required to grow sprouts are also ideal for Salmonella and E. coli, and the bacteria can get inside the seed itself, making washing ineffective. Cooking sprouts thoroughly kills the bacteria, but if you’re ordering a sandwich or salad, ask for them to be left off.
Caffeine Limits
Caffeine isn’t off-limits, but it is capped. The American College of Obstetricians and Gynecologists recommends staying under 200 mg per day, a threshold reaffirmed as recently as 2023. That’s roughly one 12-ounce cup of brewed coffee. Keep in mind that caffeine adds up from multiple sources throughout the day: tea, soda, chocolate, and energy drinks all contribute. If you’re a heavy coffee drinker, switching to half-caff or a smaller cup is an easy adjustment that keeps you well under the limit.
Alcohol
There is no known safe amount of alcohol during pregnancy. This applies to all types (wine, beer, liquor) and all trimesters. The CDC is unambiguous on this point: no safe amount, no safe time, no safe type. Alcohol crosses the placenta freely and can interfere with brain development at any stage. If you consumed alcohol before you knew you were pregnant, that’s worth discussing with your provider for reassurance, but going forward, the guidance is zero.
Certain Herbal Teas
Regular black, green, and white tea are fine in moderation (keeping caffeine in mind), but some herbal teas contain compounds that can stimulate uterine contractions. Teas to avoid include those made from black cohosh, blue cohosh, pennyroyal, rue, yarrow, and wild yam. Roman chamomile tea and rosemary tea (not rosemary used as a cooking seasoning, which is safe in normal amounts) may also trigger contractions. If a tea blend lists unfamiliar herbs, check the ingredients before drinking it regularly.
Safe Food Handling Basics
Beyond avoiding specific foods, how you handle food matters just as much. Rinse all fruits and vegetables under running water before eating, even if you plan to peel them. Wash cutting boards, utensils, and countertops with hot soapy water after preparing each food item, especially raw meat. Keep raw meat separate from ready-to-eat foods in your fridge and during prep. Freezing meat for several days at 0°F before cooking also greatly reduces the risk of Toxoplasma infection, which is especially relevant if you prefer meat closer to medium doneness.
Leftovers and pre-made refrigerated foods like meat spreads and smoked seafood are also potential Listeria sources. Reheat leftovers to 165°F, eat refrigerated foods within their recommended storage times, and when in doubt, heat it up.