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11 foods to avoid during pregnancy

While most foods and drinks are safe to have during pregnancy, there are some things you should be careful with or avoid

Knowing what you can and can’t (or rather, shouldn’t) eat during pregnancy is a bit of a minefield. Which foods should you avoid during pregnancy? Are some foods unsafe in pregnancy? Or harmful?

Numerous studies recommend avoiding certain foods during pregnancy due to potential risks to both the mother and the developing fetus. These risks include:

• Risk of food poisoning
  According to the Centers for Disease Control and Prevention (CDC): ‘pregnant women are about 10 times more likely than other people to get listeriosis.’ A 2014 study revealed that listeriosis during pregnancy can lead to severe outcomes, including miscarriage, stillbirth, and neonatal infections.
• High mercury levels
  Mercury, particularly in the form of methylmercury found in certain fish, is easily absorbed and can cross the placenta and harm the developing baby. Some studies suggest it can affect fetal growth, while others suggest high mercury exposure can lead to birth defects, lower levels of intelligence, and difficulty in memory and cognition.
• Caffeine consumption
  Excess caffeine (above 200mg/day) has been associated with low birth weight and potential miscarriage risks, according to studies published in BMJ.

So, which foods should you try to avoid during pregnancy? Here’s a list of what not to eat or drink to help you understand how to have a safe pregnancy diet.

11 foods to avoid during pregnancy

1. Unpasteurized milk and cheeses

Avoid:

• Foods made from unpasteurized milk, such as soft-ripened goat's cheese.
• Pasteurized or unpasteurized mold-ripened soft cheeses with a white coating on the outside, such as brie, camembert, and chèvre (unless cooked until steaming hot).
• Pasteurized or unpasteurized soft blue cheeses, such as Danish blue, gorgonzola, and Roquefort (unless cooked until steaming hot).
• Unpasteurized cows' milk, goats' milk, sheep's milk, or cream.

Why?

‘Unpasteurized milk and cheeses can harbor Listeria monocytogenes, bacteria that cause listeriosis, potentially leading to miscarriage, stillbirth, or severe illness in newborns,’ says 

2. Raw or undercooked meat

Avoid:

• Raw or undercooked meat (you don’t want to eat any meat with traces of pink or blood; be especially careful with poultry, pork, sausages, and burgers).

Why?

‘Consuming undercooked meat increases the risk of infections from bacteria like Salmonella and E. coli, which can cause severe food poisoning, adversely affecting both mother and baby,’ says Hoath.

3. Processed cold-cured meats

Avoid (or be careful with):

• Cold-cured meats, such as salami, pepperoni, chorizo, and prosciutto (unless cooked thoroughly).
• All types of pâté, including vegetarian pâté.

Why?

Hoath says: ‘Items like salami and prosciutto may contain Listeria or parasites such as Toxoplasma gondii which can be problematic for the development of the mother and baby's immune system. It's recommended to avoid these unless thoroughly cooked.’

4. Game meats

Avoid:

• Game meats such as goose, partridge or pheasant.

Why?

‘These meats may contain higher levels of environmental contaminants, and if not properly cooked, can pose risks of bacterial infections. So this means that it’s not necessarily about not having it at all but you do need to ensure it’s thoroughly cooked to reduce any potential hazard,’ says Hoath.

5. Raw or partially cooked eggs

Avoid:

• Raw or partially cooked hen eggs that are not British Lion or produced under the Laid in Britain scheme.
• Raw or partially cooked duck, goose or quail eggs.

Why?

‘Eggs can be contaminated with Salmonella, leading to food poisoning. It's essential to cook eggs until both yolks and whites are firm,’ she says.

6. Raw or undercooked fish

Avoid:

• Raw shellfish
  
• Sushi
• Swordfish, marlin and shark

Why?

‘Consuming raw fish increases the risk of parasitic and bacterial infections, which can be harmful during pregnancy. It's advisable to avoid sushi and sashimi made with raw fish,’ adds Hoath.

7. Cold-smoked or cured fish

Avoid:

• Cold-smoked or cured fish – for example, smoked salmon or gravlax.

Why?

‘These products can harbor Listeria. Unless cooked until steaming hot, it's best to avoid them during pregnancy.’

8. Caffeine

Avoid:

• No more than 200mg of caffeine per day.

Why?

‘High caffeine intake is associated with an increased risk of miscarriage and low birth weight. It's recommended to limit caffeine consumption to less than 200 mg per day,’ Hoath reiterates.

9. Herbal teas

Avoid:

• Any herbal teas with more than 200mg of caffeine in.

Why?

The caffeine content can vary quite widely between different brands of herbal tea. Hoath adds: ‘The effects of certain herbs on fetal development are not well-studied. And, it’s important to note that herbs such as Raspberry Leaf and Motherwort (amongst others) should not be drunk in the early trimesters of pregnancy as they act to release the uterine lining.’

10. Alcohol

Avoid:

• All alcohol

Why?

‘Alcohol consumption during pregnancy can lead to fetal alcohol spectrum disorders, affecting the baby's development,’ says Hoath. ‘The safest approach is to abstain from alcohol entirely

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