Foods to avoid in pregnancy

What not to eat when pregnant is a common topic of conversation among mums-to-be.  From certain meats and cheeses to caffeine and alcohol, just what are the foods to avoid during pregnancy? 

For an at-a-glance idea of foods to stay away from during pregnancy, take a look below.  

If you’re a fan of seafood, there are plenty of delicious options for you to enjoy. Cooked shellfish such as¹:

• Pre-cooked prawns. 
• Mussels and clams.
• Squid and scallops. 
• Crab.
• Oysters.

You’ll need to add all forms of raw fish and shellfish that haven’t been thoroughly cooked to your list of foods to avoid during pregnancy - sorry sushi lovers, this means that you’ll need to stick to fully cooked or veggie versions for now.

This is because raw shellfish can sometimes contain harmful toxins, viruses and bacteria that can cause food poisoning¹.

Some types of fish contain high levels of pollutants and mercury and shouldn’t be eaten when you’re pregnant. These include²:

• Swordfish
• Marlin
• Shark
• Tilefish
• King mackerel

Stick with fish like²:

• Cod.  
• Haddock. 
• Plaice. 

Which are all safe to eat during your pregnancy. You can also enjoy oily fish such as salmon, trout, herring, sardines and mackerel, but you should limit your intake to 2 portions a week during pregnancy and when breastfeeding. While oily fish is a great source of omega-3 fatty acids which can help your little one’s nervous system to develop, it also tends to contain higher levels of pollutants².

Another fish that should be limited is tuna - this is because of its high mercury content which can harm your growing baby. During your pregnancy stick to no more than for medium sized cans or two 140g fresh tuna steaks a week².

Smoked or cured fish (smoked salmon and trout, for example) are another thing to avoid in early pregnancy right up until your baby is born. This is because it can cause an infection called listeriosis which can make your baby very ill, and in some circumstances result in miscarriage or stillbirth. If you do want to eat smoked or cured fish, make sure that you cook it thoroughly until it’s hot and steaming, as this will kill any bacteria¹.

As long as they’re pasteurised, there’s no need to avoid dairy products like milk, cream, yoghurts, and ice cream. As for cheese, take a look at our handy list of which pasteurised hard and soft cheeses you can still enjoy during your pregnancy¹:

• Cheddar
• Parmesan
• Edam
• Paneer and mozzarella
• Halloumi and feta
• Cottage cheese and ricotta
• Goat cheese - just be sure to buy varieties that don’t have a white coating
  

Because of the risk of listeriosis, any dairy products that haven’t been pasteurised count as foods to stay away from during pregnancy. So, you’ll need to save the following until after your little one makes an appearance¹:

• Mould-ripened cheese with a white coating - this includes camembert, chevre, and brie. To make these cheeses safe to eat, you’ll need to cook them through until steaming hot - baked camembert, anyone?
• Soft blue cheese. For example, gorgonzola and roquefort. Again, if you can't resist these cheeses on a cracker, cook them until they’re hot. 
• Unpasteurised cow’s, goat’s, and sheep’s milk or cream.

Eating meat and poultry like chicken, turkey, pork, and beef is safe during pregnancy as long as it’s thoroughly cooked through with no traces of pink¹. However, take extra care with chicken, pork, sausages, and burgers. 

You can also eat pre-packaged cooked meats such as ham and corned beef¹. However, you’ll to be careful with cured meats like pepperoni, chorizo, salami and prosciutto, which will need to be cooked through and piping hot before you can eat them (good news for your pizza topping choices!).

Raw or undercooked meats are foods to avoid during pregnancy, as they can sometimes carry the bacteria that cause toxoplasmosis and salmonella, increasing the risk of miscarriage¹.

Below, you’ll find a few other meats and meat products to avoid during your pregnancy¹:

• Liver and offal. These contain high levels of vitamin A, which, whilst important during pregnancy, can harm your developing baby if you consume too much.
• Pate. All types of pate, even vegetable pate, should be avoided as it can carry the bacteria that causes listeriosis.
• Game meat. Meats such as pheasant, partridge, and goose can contain traces of lead shot and shouldn’t be eaten during pregnancy.

Previously on the list of what not to eat when pregnant, as long as you buy hen eggs that carry the British Lion Stamp, they’re safe to eat during your pregnancy whether they’re raw or cooked. Hens with this stamp have been vaccinated against salmonella and are less likely to cause any harm to your baby¹. So, this means you’re free to enjoy the odd chocolate mousse or a dollop of mayo on your sandwich¹. 

If the eggs you buy don’t carry the stamp, they’ll need to be cooked thoroughly (no runny yolk, and the white must be fully set). The same goes for other eggs, such as quail, duck, and goose¹. 

Nuts were previously one of the foods to avoid during pregnancy, but that’s no longer the case. Now, you're free to ‘go nuts’ and enjoy all varieties (including peanuts) unless you have a peanut allergy or have been advised by your healthcare professional to avoid them¹.

Fruits and vegetables are essential to a healthy pregnancy diet, and you should aim to eat at least 5 portions every day. As well as providing you and your growing baby with important vitamins and minerals, they also help to keep that well-known pregnancy symptom - constipation - at bay³.

Because fruits and vegetables can contain traces of soil, wash them thoroughly before cooking and eating them to remove any traces of soil and avoid toxoplasmosis³. 

As well as the foods to avoid during pregnancy, there are a few drinks that you’ll need to limit your intake of, too. Take a look below. 

The safest approach is to avoid drinking any alcohol at all during your pregnancy, as it could increase the risk of miscarriage, premature birth and your baby having a low birthweight. This is because when you drink alcohol during pregnancy, it can pass to your baby via the placenta. Because your baby’s liver isn’t yet fully developed, they won’t be able to process it^{4, 5}.

Struggling at the thought of going without your morning coffee? Well, you don’t need to miss out entirely. It’s recommended that you limit your caffeine intake to no more than 200mg a day⁶, as too much can increase the risk of miscarriage and your baby having a low birth weight⁶.

What does that look like in terms of the food and drinks you might enjoy? Have a look at our handy list below^{1, 7}:

• 1 mug of instant coffee = 100mg
• 1 mug of filter coffee = 140mg 
• 1 espresso shot = 80mg
• 1 mug of tea = 75mg 
• 1 mug of green tea = 20 – 30mg
• 1 can of cola = 40mg 
• 1 can of energy drink = 80mg  
• 50g bar of dark chocolate = less than 25mg 
• 50g bar of milk chocolate = less than 10mg

There is little evidence on the safety of herbal teas during pregnancy, and as such, the NHS recommends that you consume no more than four cups of herbal or green tea per day⁸.

Why not give the decaf varieties of tea and coffee a whirl? You’ll still get to enjoy a brew and take in those delicious coffee aromas!

Enjoying a delicious, healthy, and safe diet isn’t just about which foods to avoid during pregnancy; you’ll need to consider how you store and prepare them, too.

Take a look at our top tips to reduce the risk of coming into contact with foodborne bacteria⁹:

• Always keep cooked foods separate from raw foods - this will help to avoid cross-contamination of harmful bacteria.
• Wash your hands, work surfaces, and any equipment you intend to use thoroughly before your food prep.
• Wash fruit, vegetables and salad items until there are no traces of soil.
• Keep chilled foods cold – make sure your fridge is set to 5⁰C or below.
• Always use foods before their use-by date.
• Follow the storage instructions on food labels.
• Ready-to-eat food must be eaten within four hours of being removed from the fridge.
• Cook foods until they are piping hot.
• Follow the manufacturer’s instructions when you’re preparing meals.