During pregnancy, your immune system shifts in ways that make you more vulnerable to certain foodborne infections, and some substances can cross the placenta and directly affect fetal development. The foods to avoid fall into a few clear categories: those that carry dangerous bacteria, those high in mercury or other toxins, and those containing compounds that can harm a developing baby. Here’s what to skip and, just as importantly, what’s still safe.
High-Mercury Fish
Mercury accumulates in large, long-lived predatory fish and can damage a developing baby’s brain and nervous system. The FDA lists seven fish to avoid entirely during pregnancy:
- King mackerel
- Marlin
- Orange roughy
- Shark
- Swordfish
- Tilefish (Gulf of Mexico)
- Bigeye tuna
Fish itself is not the enemy. The FDA recommends pregnant women eat 2 to 3 servings (about 4 ounces each) per week from lower-mercury options like salmon, shrimp, cod, tilapia, sardines, catfish, pollock, canned light tuna, and trout. These provide omega-3 fatty acids that support fetal brain development. The goal is choosing the right fish, not cutting it out.
Deli Meats and Cold Cuts
Deli meats, hot dogs, pâté, and other ready-to-eat processed meats can harbor Listeria, a bacterium that thrives even at refrigerator temperatures. Listeria infection during pregnancy can cause miscarriage, stillbirth, or serious illness in a newborn. Pregnant women are roughly 10 times more likely than the general population to get listeriosis.
The CDC advises either avoiding deli meat entirely or reheating it to an internal temperature of 165°F (steaming hot) before eating. That means a cold turkey sandwich from a deli counter is risky, but the same meat heated until it’s steaming is considered safe.
Undercooked Meat, Poultry, and Eggs
Raw or undercooked meat, particularly pork, lamb, and venison, is a primary source of Toxoplasma, a parasite that can cause serious birth defects including brain and eye damage. The FDA recommends cooking all meat to an internal temperature of at least 160°F and using a food thermometer to verify. Steak tartare, rare burgers, and pink pork are all off the table during pregnancy.
Raw or runny eggs carry a risk of Salmonella. This extends beyond obvious dishes like sunny-side-up eggs to homemade Caesar dressing, raw cookie dough, homemade mayonnaise, and certain mousse or tiramisu recipes that use uncooked eggs. Store-bought versions of these products typically use pasteurized eggs and are fine.
Soft Cheeses and Unpasteurized Dairy
Unpasteurized (raw) milk and cheeses made from it can carry Listeria, Salmonella, and E. coli. The CDC specifically flags soft cheeses made from raw milk, including brie, camembert, blue-veined cheese, and queso fresco. Queso fresco-style cheeses actually carry risk even when made with pasteurized milk because their high moisture and low acidity still allow bacterial growth.
Plenty of cheese is perfectly safe. Cottage cheese, cream cheese, string cheese, feta, and mozzarella made from pasteurized milk are all fine. Check the label: if it says “pasteurized,” you’re in the clear. Any soft cheese heated to 165°F (think a melted brie in a baked dish) is also safe.
Raw Sprouts
Raw sprouts, including alfalfa, clover, mung bean, and radish sprouts, are one of the highest-risk produce items regardless of pregnancy, but the stakes are higher when you’re expecting. The warm, humid conditions required for sprouting are also ideal for bacterial growth. Since 1996, sprout-related outbreaks have involved Salmonella (the most common), E. coli, and Listeria. The FDA considers sprouts a high-risk food because bacteria on the seed surface multiply exponentially during the sprouting process, and washing alone doesn’t eliminate them.
Cooking sprouts thoroughly kills the bacteria. If you want sprouts in a stir-fry, that’s fine. Raw sprouts on a sandwich or salad are the problem.
Raw Sushi and Seafood
Raw fish and shellfish, including sushi, sashimi, raw oysters, and ceviche, can contain parasites and bacteria that your altered immune system is less equipped to fight. Cooked sushi rolls (like shrimp tempura or California rolls made with imitation crab) are safe. Smoked seafood labeled “nova style,” “lox,” or “kippered” should also be avoided unless it’s in a cooked dish, as it can harbor Listeria.
Liver and Organ Meats
Liver is extremely rich in preformed vitamin A (retinol), and excessive intake during pregnancy can cause serious birth defects, including spina bifida, cleft palate, heart defects, and limb deformities. A single serving of liver can contain several times the recommended daily intake of vitamin A for women (600 micrograms). The European Food Safety Authority sets the upper safe limit at 3,000 micrograms per day for women of childbearing age, and regular liver consumption can easily push intake to two or three times higher than average. The UK government advises pregnant women to avoid liver and liver products like pâté entirely.
This doesn’t apply to beta-carotene, the plant form of vitamin A found in carrots, sweet potatoes, and leafy greens. Your body converts only what it needs from plant sources, so those foods are safe in any quantity.
Alcohol
There is no known safe amount of alcohol during pregnancy. The CDC is unambiguous on this point: no safe amount, no safe type, no safe trimester. All forms of alcohol, including wine and beer, can cause problems for a developing baby, including the range of physical, behavioral, and learning disabilities known as Fetal Alcohol Spectrum Disorders. Because alcohol can cause harm before many women even know they’re pregnant, the same guidance applies to anyone trying to conceive.
Caffeine
Caffeine crosses the placenta, and a developing baby metabolizes it much more slowly than you do. Major health organizations, including the American College of Obstetricians and Gynecologists, recommend a maximum of 200 mg per day. That’s roughly one 12-ounce cup of brewed coffee. A standard espresso shot contains about 63 mg, a cup of black tea about 47 mg, and a can of cola about 34 mg.
Some recent research has raised questions about whether even 200 mg is fully safe, with studies linking intakes below that threshold to slightly higher risks of low birth weight and pregnancy loss. The evidence isn’t strong enough to change official guidelines yet, but it’s worth being mindful of total intake across all sources, including chocolate, energy drinks, and certain teas.
Herbal Teas and Supplements
Not all herbal teas are safe during pregnancy, and “natural” does not mean harmless. A number of common herbs can stimulate uterine contractions or have toxic effects on a fetus. Herbs to avoid include blue cohosh (which may be directly toxic to a fetus in addition to stimulating contractions), black cohosh, dong quai, goldenseal, juniper berry, passionflower, motherwort, St. John’s wort, yarrow, and high-dose fennel. Even chamomile tea, both the Roman and German varieties, appears on lists of potential uterine stimulants. Castor oil, sometimes suggested as a folk remedy for inducing labor, can also trigger contractions.
If you enjoy herbal tea, ginger tea and peppermint tea are generally considered safe in moderate amounts. For anything else, check with a pharmacist or your prenatal care provider, especially concentrated supplements or teas marketed for specific health effects.
Unwashed Fruits and Vegetables
Produce itself is safe and important during pregnancy, but unwashed fruits and vegetables can carry Toxoplasma from contaminated soil, as well as Listeria, Salmonella, and E. coli from handling and processing. Rinse all produce thoroughly under running water before eating, even items you plan to peel (a knife can transfer bacteria from the skin to the flesh). Pre-washed bagged salads are generally lower risk, but an extra rinse doesn’t hurt. Pay special attention to root vegetables and leafy greens, which have more direct contact with soil.