During pregnancy, your immune system shifts in ways that make you more vulnerable to certain foodborne illnesses, and some substances can cross the placenta and affect your baby’s development. The foods to avoid fall into a few clear categories: those carrying bacterial or parasitic risks, those with high mercury levels, and substances like alcohol and excess caffeine that directly impact fetal growth.
Raw and Undercooked Meat
Raw or undercooked beef, pork, poultry, and game meat can harbor Toxoplasma, a parasite that causes an infection called toxoplasmosis. In a healthy adult this might feel like mild flu, but during pregnancy it can cause serious complications for the baby. Cook all meat to its recommended internal temperature: 145°F for whole cuts of beef and pork (with a three-minute rest), 160°F for ground meat, and 165°F for all poultry.
Deli Meats, Hot Dogs, and Cold Cuts
Pregnant women are 10 times more likely than the general population to get a Listeria infection, and deli meats are one of the most common sources. Listeria can grow even at refrigerator temperatures, which is what makes pre-sliced turkey, ham, salami, and other cold cuts risky when eaten straight from the package. Hot dogs and fermented or dry sausages carry the same risk.
You don’t have to give these up entirely. Heating deli meat, hot dogs, and sausages to 165°F, or until steaming hot, kills Listeria. A quick pass in the microwave or on the stovetop is enough.
High-Mercury Fish
Fish is genuinely good for pregnancy because of its omega-3 fatty acids, but certain species accumulate dangerously high levels of mercury, which can harm a baby’s developing nervous system. The FDA and EPA list seven fish to avoid completely:
- King mackerel
- Marlin
- Orange roughy
- Shark
- Swordfish
- Tilefish from the Gulf of Mexico
- Bigeye tuna
You should still eat fish during pregnancy, just choose lower-mercury options like salmon, shrimp, tilapia, cod, or canned light tuna. Aim for two to three servings per week, with one serving being about 4 ounces (roughly the size of your palm).
Raw Seafood and Sushi
Raw fish and shellfish, including sushi made with raw fish, oysters, clams, and ceviche, can carry parasites and bacteria that are harder for your body to fight off during pregnancy. Fully cooked sushi rolls (like shrimp tempura or eel) and vegetable rolls are fine. If you’re craving sashimi, it’s worth waiting until after delivery.
Soft Cheeses and Unpasteurized Dairy
Soft, high-moisture cheeses are more likely to harbor Listeria than hard cheeses. Outbreaks have been linked to brie, queso fresco, camembert, and similar fresh or soft-ripened varieties, particularly when made with unpasteurized (raw) milk. These cheeses don’t go through a significant aging process, and their high moisture and low acidity create an environment where Listeria thrives.
Check the label for the word “pasteurized.” Any soft cheese made from pasteurized milk is a safer choice. If you’re unsure whether a cheese was pasteurized, heating it to 165°F (until bubbly or steaming) kills the bacteria. Hard cheeses like cheddar, parmesan, and Swiss are lower risk regardless. Raw milk itself, whether from cows or goats, should also be avoided.
Raw or Undercooked Eggs
Runny yolks, homemade mayonnaise, raw cookie dough, certain salad dressings, and mousse made with raw eggs can all carry Salmonella. Cook eggs until both the white and yolk are firm. Store-bought dressings and mayo are typically made with pasteurized eggs and are safe.
Raw Sprouts
Alfalfa, clover, mung bean, and radish sprouts have been repeatedly linked to outbreaks of E. coli and Salmonella. The warm, humid conditions needed to grow sprouts are also ideal for bacteria, and rinsing alone doesn’t eliminate the risk. Cooking sprouts thoroughly does make them safe, but raw sprouts on sandwiches or salads are worth skipping.
Unwashed Fruits and Vegetables
The surface of unwashed produce can carry Toxoplasma from contaminated soil, along with other harmful bacteria. This is especially true for root vegetables and leafy greens that grow close to the ground. Thoroughly wash or peel all fruits and vegetables before eating, and wash your hands with soap and warm water after handling soil, sand, or unwashed produce.
Alcohol
There is no known safe amount of alcohol during pregnancy, and there is no safe trimester in which to drink it. The CDC’s position is unambiguous on this point. Alcohol crosses the placenta freely, and the developing baby lacks the enzymes to process it effectively.
Drinking during pregnancy is associated with miscarriage, preterm birth, stillbirth, and sudden infant death syndrome. It can also cause fetal alcohol spectrum disorders, a range of lifelong intellectual, behavioral, and physical disabilities. Alcohol use in the first three months can cause abnormal facial features, while exposure at any point during pregnancy can lead to low birth weight, behavioral problems, and central nervous system damage. The baby’s brain develops throughout all nine months and remains vulnerable the entire time.
Caffeine
Caffeine crosses the placenta, and the fetus has very low levels of the enzymes needed to break it down, meaning it accumulates in fetal tissues. Current guidelines recommend no more than 200 mg per day during pregnancy, which is roughly one 12-ounce cup of brewed coffee. Some recent research has found associations between caffeine intake and pregnancy loss, low birth weight, and other outcomes even below that 200 mg threshold, so less is generally better.
Keep in mind that caffeine isn’t just in coffee. It’s in tea (40 to 70 mg per cup), cola (about 35 mg per can), energy drinks (often 150 mg or more), and dark chocolate (about 20 mg per ounce). If you drink multiple caffeinated beverages through the day, the total adds up quickly.
Herbal Teas and Supplements
Herbal teas feel like a natural, safe swap for coffee, but many common herbs can stimulate uterine contractions. Teas or supplements containing black cohosh, blue cohosh, dong quai, pennyroyal, passionflower, juniper berry, goldenseal, St. John’s wort, or yarrow should be avoided. Chamomile (both Roman and German varieties), fennel in high doses, and even cinnamon and oregano taken as concentrated teas have been flagged for the same reason.
Pennyroyal is especially dangerous. Its essential oil is both an abortifacient and toxic to the liver. Ginger tea and peppermint tea are generally considered safe in moderate amounts and are commonly used for pregnancy nausea, but it’s worth checking with your provider about any herbal product you’re using regularly.