Pregnancy changes what’s safe for your body in ways that aren’t always obvious. Some things to avoid are well known, like alcohol and raw fish. Others, like certain skincare products and deli meat, catch people off guard. Here’s a practical breakdown of what to skip and why.
Foods That Carry Infection Risk
Pregnant women are 10 times more likely than the general population to get a Listeria infection, a type of food poisoning that can cause miscarriage, stillbirth, or serious illness in a newborn. Listeria is unusual among bacteria because it grows even at refrigerator temperatures, which makes certain cold, ready-to-eat foods riskier than you might expect.
The biggest Listeria risks include:
- Deli meats, hot dogs, and cold cuts unless reheated until steaming hot
- Soft cheeses made from unpasteurized milk, such as brie, camembert, blue cheese, queso fresco, queso blanco, and requesón
- Refrigerated smoked seafood (often labeled “lox,” “nova-style,” “kippered,” or “smoked”) unless cooked into a dish like a casserole
- Refrigerated pâté or meat spreads
- Premade deli salads like potato salad, chicken salad, egg salad, and coleslaw from a deli counter
- Raw or undercooked sprouts, including alfalfa and bean sprouts
- Unpasteurized (raw) milk and any dairy products made from it
A note on queso fresco-type cheeses: the CDC flags these as riskier even when made from pasteurized milk, because their high moisture and low acidity still support bacterial growth. Raw or undercooked fish and shellfish, including sushi, sashimi, and ceviche, also pose infection risks and are best avoided entirely.
For fruits and vegetables, the main rule is simple: wash everything thoroughly before eating it, and don’t leave cut melon sitting out for more than two hours (one hour if it’s above 90°F).
Fish With High Mercury Levels
Fish is actually encouraged during pregnancy for its omega-3 fatty acids and protein, but certain species accumulate enough mercury to harm a developing baby’s nervous system. The FDA recommends eating two to three servings per week of low-mercury fish (a serving is 4 ounces during pregnancy) while completely avoiding the highest-mercury species:
- Shark
- Swordfish
- King mackerel
- Marlin
- Orange roughy
- Bigeye tuna
- Tilefish from the Gulf of Mexico
Canned light tuna, salmon, shrimp, tilapia, and cod all fall into the FDA’s “Best Choices” category. You don’t need to give up fish. You just need to pick the right kinds.
Alcohol: No Safe Amount
There is no known safe amount of alcohol at any point in pregnancy. That applies to all types: wine, beer, cocktails, and spirits are equally harmful. Alcohol can cause problems for a developing baby throughout pregnancy, including before many people realize they’re pregnant. The range of possible effects, known as fetal alcohol spectrum disorders, includes physical abnormalities, learning disabilities, and behavioral problems that last a lifetime.
Caffeine in Moderation
You don’t need to quit caffeine entirely, but keeping it under 200 milligrams per day is the standard recommendation from the American College of Obstetricians and Gynecologists. That’s roughly one 12-ounce cup of brewed coffee. Above that threshold, there’s concern about an increased risk of miscarriage and low birth weight. Keep in mind that caffeine adds up from multiple sources: tea, soda, chocolate, and energy drinks all contribute to your daily total.
Pain Relievers and NSAIDs
Over-the-counter pain relievers like ibuprofen (Advil, Motrin) and naproxen (Aleve) belong to a class called NSAIDs, and the FDA warns against using them from 20 weeks of pregnancy onward. Around that point, NSAIDs can interfere with the baby’s kidney development, leading to dangerously low levels of amniotic fluid. After 30 weeks, there’s an additional risk: NSAIDs can cause a critical blood vessel in the baby’s heart to close prematurely.
One exception is low-dose aspirin (81 mg), which is sometimes specifically prescribed during pregnancy for conditions like preeclampsia risk. That low dose doesn’t carry the same warnings. Acetaminophen (Tylenol) is generally considered the safer option for pain and fever during pregnancy, though you should still use the lowest effective dose.
Skincare Ingredients to Drop
Retinoids are the big one. Any product containing retinol, tretinoin, tazarotene, or isotretinoin (sometimes listed as retinoic acid or vitamin A derivatives) should be stopped before or as soon as you learn you’re pregnant. Oral isotretinoin is a well-established cause of severe birth defects, including heart malformations, cleft palate, and spinal abnormalities. Topical retinoids carry less risk because less is absorbed through the skin, but most experts recommend avoiding them entirely during pregnancy since safer alternatives exist.
If you’re using prescription acne or anti-aging products, check the label for these ingredients and talk to your dermatologist about pregnancy-safe swaps. Common replacements include azelaic acid for acne and vitamin C serums for skin brightening.
Hot Tubs, Saunas, and Overheating
Anything designed to raise your core body temperature is off-limits during pregnancy. That includes hot tubs, saunas, steam rooms, and hot yoga. Sustained overheating, especially in the first trimester, has been linked to neural tube defects in the developing baby.
If you want to take a bath, keep the water at or below 99°F (37°C). That’s warm enough to be comfortable but not hot enough to raise your body temperature. A good rule of thumb: if you’re sweating or your skin is turning red, the water is too hot.
Cat Litter and Toxoplasmosis
The parasite that causes toxoplasmosis can live in cat feces, and a first-time infection during pregnancy can cause serious harm to the baby, including brain damage and vision problems. The parasite doesn’t become infectious until one to five days after a cat sheds it, so if someone else in your household can take over litter box duty, that’s the safest option.
If you have to handle it yourself, change the litter daily (before the parasite has time to become infectious), wear gloves, and wash your hands thoroughly afterward. The same precautions apply to gardening or handling soil outdoors, since outdoor cats may use garden beds as a litter box. Indoor cats fed only commercial or well-cooked food are much less likely to carry the parasite in the first place.
Heavy Lifting and Physical Strain
You don’t need to stop exercising during pregnancy. In fact, regular moderate activity is beneficial. But heavy occupational lifting deserves some caution. A large Danish study found that women who lifted a combined total of 220 to 440 pounds per day at work had a 38% higher risk of miscarriage compared to nonlifters, and the risk roughly doubled for those lifting over 2,200 pounds total per day.
A separate analysis found small but measurable increases in preterm delivery associated with lifting loads over 11 pounds repeatedly, standing and walking at work for more than three hours a day, and overall physical exertion on the job. These associations are modest and come from observational studies, so they aren’t definitive. But if your job involves heavy manual labor, it’s worth discussing modified duties with your employer and care provider, especially as your pregnancy progresses.
Other Common Things Worth Avoiding
A few more items that come up less often but still matter:
- Smoking and secondhand smoke increase the risk of preterm birth, low birth weight, and sudden infant death syndrome.
- Recreational drugs, including marijuana, are not considered safe during pregnancy regardless of how they’re consumed.
- Lead and chemical fumes from paint stripping, heavy-duty cleaning solvents, or renovation work in older homes can be harmful. If you’re doing any home renovation, stay out of the work area and ensure good ventilation.
- Certain herbal supplements lack safety data in pregnancy. Just because something is “natural” doesn’t make it safe for a developing baby.