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Foods to Avoid or Limit in Pregnancy (and Safe Alternatives)

A practical list of foods that carry infection or other risks in pregnancy, and what to enjoy instead.

Before you use this guide: This is general educational information, not an individual medical assessment. We do not identify a clinician reviewer on this page, so please confirm personal health decisions with your doctor, midwife or paediatrician.

Most everyday foods are perfectly safe in pregnancy. A small number carry a higher risk of infections such as listeriosis, toxoplasmosis and salmonella, or contain substances that are best limited. Advice differs a little between countries, so follow the guidance from your own doctor or midwife.

Foods that carry an infection risk

• Unpasteurised milk, cream and cheeses made from them. Choose pasteurised dairy instead.
• Soft, mould-ripened cheeses such as brie, camembert and soft blue cheeses, unless they are cooked until steaming hot. Hard cheeses and pasteurised soft cheeses such as cottage cheese and mozzarella are usually fine.
• Pâté of all kinds, including vegetable pâté, which can carry listeria.
• Cold deli meats and cured meats such as ham, salami and chorizo can carry listeria or toxoplasma. Some health services advise heating deli meat until steaming hot or avoiding it. Ask your midwife what applies where you live.
• Raw or undercooked meat and poultry. Cook meat until there is no pink left and juices run clear.
• Raw or undercooked eggs. Cook eggs until the white and yolk are firm. Some countries consider specially marked eggs safe to eat lightly cooked, so check local advice.
• Raw shellfish, and raw or undercooked fish such as some sushi. Advice on previously frozen fish varies by country.
• Unwashed fruit, vegetables and salad. Wash them well, and cook raw sprouts thoroughly.

Foods to limit

• Fish high in mercury, such as shark, swordfish, marlin and king mackerel. Fish is good for you in pregnancy, so aim for about two portions a week, but limit oily fish and tuna as your health service advises.
• Liver and liver products, which contain very high levels of vitamin A. Many health services advise avoiding them in pregnancy.
• Caffeine. Many health services suggest staying under about 200 mg a day, roughly two mugs of instant coffee. Remember that tea, cola, chocolate and energy drinks also contain caffeine.
• Herbal teas and herbal supplements. Not all are proven safe in pregnancy, so check with your doctor or pharmacist.

Alcohol

No safe amount of alcohol has been established in pregnancy, so the safest choice is to avoid it completely. If you drank before you knew you were pregnant, try not to panic. Stop now, and speak to your midwife or doctor if you are worried.

Safe kitchen habits

• Wash your hands, boards and knives after handling raw meat.
• Keep raw and ready-to-eat foods apart in the fridge.
• Reheat leftovers until steaming hot, and do not reheat them more than once.
• Keep your fridge at about 5°C or below.
• Check use-by dates and do not eat food past them.

If you think you ate something risky

Most of the time nothing happens. Contact your doctor promptly, though, if you develop a fever, flu-like symptoms, vomiting or diarrhoea after eating a higher-risk food, because infections such as listeria need quick treatment.

This content is for general information only and is not medical advice. Every pregnancy and every baby is different. Always talk to your doctor, midwife or paediatrician about your own situation, and seek urgent care if you are worried.