Foods to Avoid During Pregnancy (and What Is Safe)
Most foods are safe in pregnancy, and you do not need to be afraid of eating. A short list of foods and drinks does carry more risk, mainly because of germs such as listeria and because of mercury in some fish. Knowing the list makes it much easier to choose with confidence.
This article explains which foods to avoid or handle with care, which fish are safe, what to know about alcohol and caffeine, and which simple kitchen habits help. If nausea makes eating hard right now, see Morning Sickness: What Helps and When It’s Too Much.
Medical Disclaimer
This article is provided for general educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. While the content is written with input from a licensed healthcare professional, reading this article does not create a nurse-patient, provider-patient, or any other professional relationship between you and the author or Vida Atlas.
The information here is general in nature and is not a substitute for personalized medical advice from your own doctor or qualified healthcare provider, who can take your full medical history and individual circumstances into account. Always consult your doctor or another qualified healthcare provider with any questions you may have regarding a medical condition, and never disregard professional medical advice or delay seeking it because of something you read on this site.
If you think you may have a medical emergency, call your local emergency number or go to the nearest emergency room immediately. Do not rely on this article for urgent or emergency medical situations.
Vida Atlas and the author make no representations or warranties about the accuracy, completeness, or timeliness of the information provided, and disclaim liability for any actions taken or not taken based on the content of this article.
Quick Answer
During pregnancy, avoid raw milk and foods made from it, deli meats and hot dogs that are not heated until steaming hot, raw sprouts, and fish that are high in mercury, such as shark, swordfish, king mackerel, and tilefish (1). The CDC says pregnant women are in a group that should choose safer foods to protect the pregnancy (2). There is also no known safe amount of alcohol in pregnancy (1).
Why Food Safety Matters More in Pregnancy
The CDC lists pregnant women among the people who are at higher risk from the germ listeria, which can be found in some ready-to-eat foods (2). This is why the advice in pregnancy is stricter than for other adults. The goal is not to avoid food, but to pick safer versions and to heat or cook certain foods first.
Foods to Avoid or Handle Carefully
Deli Meats, Hot Dogs, and Cold Cuts
The CDC advises against eating deli meat, cold cuts, hot dogs, and dry or fermented sausages unless they have been heated to 165°F or until steaming hot (2). This also applies to refrigerated paté and meat spreads. Heated and served hot, a sandwich filling is a safer choice than the same meat eaten cold from the package.
Raw Milk, Soft Cheeses, and Juice
Avoid raw (unpasteurized) milk, yogurt, and ice cream, and any cheese made from raw milk. The CDC also names unheated soft cheeses of the queso fresco type (2). The Office on Women’s Health adds unpasteurized juices to the list (1). Check the label for the word pasteurized when you are not sure.
Raw Sprouts and Cut Melon
Raw or lightly cooked sprouts of any kind, including alfalfa, clover, radish, and mung bean, are on the avoid list (1). The CDC also advises against cut melon that was left out for more than 2 hours (2). Whole melon is fine, but wash the outside before you cut it. Cooking sprouts until they are hot all the way through makes them safer.
Smoked Fish and Raw Meat
The CDC lists refrigerated smoked fish among the foods to avoid (2). Cook meat completely, and keep raw meat, poultry, and seafood away from other foods and surfaces (1). Wash your hands, cutting boards, and knives after touching raw meat.
Fish: What Is Safe and What Is Not
Fish is good for your baby, and the FDA says it can help your baby’s brain development. The FDA and the EPA advise 2 to 3 servings a week from the Best Choices list, or 1 serving from the Good Choices list (3). A serving is about 4 ounces, or the size of the palm of your hand.
The FDA groups fish by how much mercury they contain (3):
- Best Choices: salmon, shrimp, cod, sardines, tilapia, canned light tuna, and catfish.
- Good Choices: halibut, mahi mahi, snapper, and albacore (white) tuna. The Office on Women’s Health advises no more than 6 ounces of albacore tuna a week (1).
- Avoid, because of the highest mercury: king mackerel, marlin, orange roughy, shark, swordfish, bigeye tuna, and tilefish from the Gulf of Mexico.
Alcohol and Caffeine
The Office on Women’s Health says there is no known safe amount of alcohol for a woman to drink during pregnancy (1). The safest choice is none at all. For caffeine, it advises a moderate amount, which it defines as less than 200 mg a day, about the amount in 12 ounces of coffee (1). Tea, cola, and chocolate also contain caffeine, so remember to count them.
Herbs and Supplements
Some herbs and plants that are sold as medicines can be harmful during pregnancy. The Office on Women’s Health advises using them only with your doctor’s approval (1). This is also a good moment to show your doctor or pharmacist every vitamin, tea, and supplement you take.
Safer Habits at Home
A few small habits cover most of the risk:
- Heat deli meats, hot dogs, and leftovers until they are steaming hot.
- Choose pasteurized milk, cheese, and juice.
- Keep raw meat away from ready-to-eat foods.
- Wash fruit and vegetables, and skip raw sprouts.
- Check labels and ask when you eat out.
One mistake is not a reason to panic. If you ate something from the avoid list and you are worried, call your midwife or doctor.
When to Call Your Doctor
Contact your midwife or doctor if:
- You have a fever, vomiting, or diarrhea after eating a food from the avoid list.
- You cannot keep any food or fluids down.
- You are not sure whether a food or supplement is safe for you.
- You have a health condition, such as diabetes, that changes what you should eat.
If food is hard to keep down, Morning Sickness: What Helps and When It’s Too Much explains when it needs medical care. For all the visits and tests ahead, see Prenatal Appointments and Tests: What to Expect.
Conclusion
Most foods are safe in pregnancy, and a short list needs care. Heat deli meats until they are steaming hot, choose pasteurized milk and cheese, skip raw sprouts, and avoid the fish highest in mercury. Eat 2 to 3 servings of lower-mercury fish a week, keep caffeine under 200 mg a day, and avoid alcohol completely. Ask your midwife or doctor if you are not sure about a food or a supplement.
