Knowing the foods to avoid during pregnancy protects both mother and baby from infections and toxins that can affect development. Most restrictions come down to bacteria, parasites or harmful levels of certain compounds.
Most foods are safe in pregnancy, but a short list of high-risk items is worth removing for nine months.
Raw and undercooked animal products
Raw fish, undercooked meat, runny eggs and rare steak carry a risk of listeria, salmonella and toxoplasmosis. Cook meat thoroughly and skip sushi made with raw fish.
Unpasteurised dairy and soft cheeses
Soft cheeses like brie, camembert and blue cheese, along with any unpasteurised milk, can carry listeria. Hard cheeses and pasteurised dairy are safe.
High-mercury fish
Avoid swordfish, king mackerel, marlin and shark. Lower-mercury fish like hake, sardines and salmon remain a good source of omega-3.
Deli meats and pâté
Cold cuts and pâté can harbour listeria. Heat deli meat until steaming or skip it entirely.
Caffeine and alcohol
Limit caffeine to 200 mg a day, roughly one strong cup of coffee. No level of alcohol is considered safe during pregnancy.
Disclaimer: This article is for general information only and is not a substitute for professional medical advice. Always speak to your GP, midwife or healthcare provider about your individual circumstances.
Further reading: moomie
