“I Am Pregnant: What Food Should I Avoid Eating During Pregnancy?”
This is one of the most common questions we hear when talking with pregnant women.
There is a lot of information and misinformation out there about what to avoid and why.
You don’t need to give up every favorite food, but as health workers, we know it can be frustrating to wade through all the facts, half-truths, and long lists of dos and don’ts.
It is even more challenging during pregnancy.
We have written this post to break it all down into a practical guide with the 15 most important foods you should avoid during pregnancy (and why).
Knowing the why is just as important as knowing the what.
It’s not only helpful in remembering what you should and shouldn’t eat, but it also makes it much easier to make the right choices day after day without so much stress.
Foods to Avoid During Pregnancy
1. Raw or Undercooked Meat
Raw or undercooked meat increases the risk of infections like toxoplasmosis and salmonella. These bacteria or parasites might not cause serious harm to you but could lead to developmental problems or even miscarriage.
Avoid raw, undercooked, or rare meat, including cooked ground beef that isn’t thoroughly done. Always cook meat properly until no pink color remains and the juices run clear.
Related: How To Prevent Stretch Marks During Pregnancy
2. Sliced Meats and Processed Cold Cuts
Deli meats are not safe because they may contain Listeria monocytogenes, and the risk of infection is higher during pregnancy. Listeria can pass to the baby through the placenta. If you crave ham, turkey, or salami, reheat them until very hot before eating.
3. Raw or Undercooked Seafood
Sushi, sashimi, oysters, and other raw seafood should be avoided. Raw seafood is prone to parasites and harmful bacteria that can cause food poisoning, which is risky for your baby’s health. While some sushi made with cooked fish or vegetables may be safe, it’s best to avoid raw fish completely during pregnancy.
Related; How Much Water Should A Pregnant Woman Drink?
4. High-Mercury Fish
Some fish naturally have high levels of mercury, which can affect the baby’s brain development and nervous system. Examples include shark, swordfish, king mackerel, and tilefish. Safer options such as salmon, sardines, tilapia, and trout can be eaten in moderation.
5. Smoked or Refrigerated Seafood
Refrigerated smoked salmon or trout (including “lox” or “nova”) may also contain listeria. If you want smoked fish, choose canned or thoroughly cooked versions.
6. Raw Eggs and Foods Made with Them
Raw or partially cooked eggs may contain salmonella. This means avoiding homemade mayonnaise, raw cookie dough, homemade hollandaise sauce, certain Caesar salad dressings, and other foods that use raw eggs. Pasteurized eggs are safe for recipes.
Related: 10 Types of Housework Pregnant Women Should Avoid
7. Unpasteurized Dairy Products
Raw milk and unpasteurized dairy products (like certain soft cheeses) may contain listeria and could be harmful. Soft cheeses such as brie, feta, camembert, and some blue-veined cheeses should only be eaten if clearly labeled as made from pasteurized milk. Pasteurization kills harmful bacteria without reducing nutrition.
8. Unpasteurized Juices
Unpasteurized juices (like apple cider or fresh orange juice from unreliable sources) can contain harmful bacteria such as E. coli or salmonella. Choose pasteurized or freshly squeezed juices from clean, hygienic sources.
Related: 10 Diaper Bag Essentials Checklist For Newborn
9. Raw Sprouts
Raw alfalfa, clover, mung bean, or radish sprouts may contain salmonella or E. coli. These bacteria thrive in the warm, moist conditions needed for sprouting. Washing sprouts does not always remove the bacteria, but cooked sprouts are safe.
10. Excessive Caffeine
Coffee, tea, energy drinks, soda, and even chocolate contain caffeine, which passes through the placenta. Babies cannot break it down as quickly as adults. High caffeine intake has been linked to low birth weight and miscarriage. Most experts recommend keeping caffeine under 200 mg per day (about one 12-ounce cup of coffee).
11. Alcohol
There is no known safe level of alcohol consumption during pregnancy. Even small amounts can affect your baby’s brain, growth, and behavior, and may cause fetal alcohol syndrome. Alcohol is best avoided completely.
12. Raw Dough or Batter
Raw dough or batter can contain raw eggs and raw flour, both of which may harbor harmful bacteria. Wait until it is fully baked before eating.
Related: 10 Diaper Bag Essentials Checklist For Newborn
13. Certain Herbal Teas and Supplements
While some teas are safe, others may stimulate the uterus, cause contractions, or affect the baby. Teas to avoid include licorice root, aloe, pennyroyal, and sassafras. Herbal supplements should also be avoided—“natural” doesn’t always mean safe. Always consult your healthcare professional.
14. Unwashed Fruits and Vegetables
Fresh fruits and vegetables are vital, but they must be washed thoroughly to remove toxoplasma or harmful bacteria. Wash under running water and peel when possible. Leafy greens, berries, and cucumbers especially need careful washing.
15. Foods High in Nitrates and Nitrites
Nitrates and nitrites, often found in hot dogs, bacon, and some sausages, can form harmful compounds in the body. While evidence is limited, regular consumption is not considered safe during pregnancy. If you do eat them, cook well and choose nitrate-free versions where possible.
Why These Foods Are Risky
A woman’s immune system changes during pregnancy, making her more susceptible to infections. Some of these infections may not harm the mother but can have serious consequences for the baby. Bacteria such as listeria, parasites like toxoplasma, and toxins like mercury can interfere with normal development, sometimes leading to miscarriage or birth defects.
Foods that may be safe for the average person can be dangerous for an expecting mother.
Practical Tips
Always make sure meat or chicken is properly cooked (use a food thermometer if needed).
Look for the word pasteurized on dairy products and juices.
Don’t be afraid to ask how a dish is prepared when eating out.
When in doubt, stick to well-cooked, fresh, and less processed foods.
Stay hydrated with water, pasteurized milk, or safe juices instead of energy drinks and unverified products.
Closing Notes
Eating during pregnancy shouldn’t feel scary or boring. It’s about making small adjustments to reduce risks and create the healthiest environment for your baby. You may miss favorites like sushi, soft cheeses, or wine for a while, but think of it as a temporary sacrifice with lifelong benefits.
We hope this list feels practical and easy to follow—not a burden. By avoiding these 15 foods and choosing safe, nourishing alternatives, you’re already on the right path to a healthy pregnancy.
Your body is working extra hard for both of you. The best way to support it is by making smart choices, one meal at a time.
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