Foods to Avoid During Pregnancy
Let's cut through the noise. Here's what's actually off-limits, what's probably fine, and when you should just text your doctor.
Based on published medical guidelines
The "Skip It" List
High-Mercury Fish
Why: Mercury builds up in your system and can affect baby's brain development.
Instead: Salmon, shrimp, tilapia, and canned light tuna are all good options.
Raw Fish & Sushi
Why: Raw fish can carry parasites and bacteria like Listeria. Pregnancy weakens your defenses against both.
Instead: Cooked sushi rolls (California, tempura, eel) hit the same craving without the risk.
Undercooked Meat
Why: Toxoplasmosis and Salmonella both like undercooked meat. Both are riskier in pregnancy than the rest of the time.
Instead: Order well-done. A meat thermometer (160°F ground, 145°F whole cuts) takes the guesswork out at home.
Raw or Runny Eggs
Why: Salmonella risk. A small chance, but the consequences are bigger in pregnancy.
Instead: Fully cooked eggs (scrambled, hard-boiled). Most store-bought dressings and mayo use pasteurized eggs and are fine.
Unpasteurized Dairy & Soft Cheeses
Why: Listeria can survive refrigeration, and it hits pregnant women harder than most.
Instead: Check the label for 'pasteurized.' Most US grocery cheese is. Hard cheeses like cheddar, parmesan, and Swiss are good across the board.
Cold Deli Meats
Why: Listeria again. It can grow even in the fridge.
Instead: Heat them until steaming hot (165°F), then they're good. Or swap to tuna salad (canned light tuna) or PB&J.
Raw Sprouts
Why: Sprouts grow in warm, wet conditions that are basically a bacterial dream. The seeds can carry Salmonella or E. coli, and a quick rinse won't fix it.
Instead: Cooked sprouts (added to stir-fry or soup and heated through) are fine. Or skip them and add crunch with cucumber, bell pepper, or shredded carrot.
Smoked or Refrigerated Seafood
Why: Refrigerated smoked fish can carry Listeria the same way deli meat does. Shelf-stable canned or pouch-packed smoked salmon is a different story.
Instead: Canned salmon or freshly cooked salmon on your bagel. If you're craving smoked fish specifically, heat it until steaming.
Alcohol
Why: There's no amount that's been proven harmless. It crosses the placenta directly.
Instead: Mocktails, sparkling water with fresh fruit, ginger or peppermint tea.
Probably Fine (Despite What You've Heard)
Some things sound scary but are actually okay in moderation:
Coffee
One 12oz cup a day (about 200mg caffeine) is fine per ACOG.
Pasteurized soft cheese
If it says 'pasteurized' on the label, you're good.
Cooked sushi
California rolls, shrimp tempura rolls, eel rolls. All fine.
Well-done steak
Just skip the rare and medium-rare for now.
When in Doubt, Ask
Your doctor or midwife has seen it all. If you ate something on the avoid list before you knew, don't panic. One slip usually isn't a big deal. But do mention it at your next appointment. And if you're ever unsure about a specific food or ingredient, they're the best resource.
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This is general info, not medical advice. Every pregnancy is different. Always check with your healthcare provider about your specific situation.