What foods should I avoid during pregnancy?

Bottom lineDuring pregnancy avoid raw or undercooked meat, poultry, eggs, and shellfish, unpasteurized milk and soft mold-ripened or blue cheeses, high-mercury fish, pate, undercooked deli meats, raw sprouts, and unwashed produce to lower infection risk; limit caffeine to under about 200 mg a day, avoid alcohol entirely, and focus on a balanced diet with folic acid, checking local guidance with your clinician.

Some foods carry a higher risk of infection or contain substances that can harm a developing baby. Avoiding them lowers the risk of foodborne illness and other harms.

Foods to avoid or limit

• Raw or undercooked meat, poultry, and eggs (risk of salmonella, toxoplasmosis)
• Unpasteurized milk and soft/mold-ripened cheeses (listeria risk), like brie, camembert, and some blue cheeses
• Raw or undercooked shellfish and sushi
• High-mercury fish - shark, swordfish, king mackerel, marlin; limit tuna
• Pate and undercooked deli meats (unless heated)
• Raw sprouts
• Unwashed fruit and vegetables

Limit, don't necessarily avoid

• Caffeine: keep under about 200 mg/day (roughly 1 to 2 cups of coffee)
• Alcohol: no known safe amount - avoiding it is safest
• Liver and high-dose vitamin A supplements

What to focus on instead

A balanced diet, folic acid (before and in early pregnancy), iron, and staying hydrated.

Why it matters

These precautions reduce the risk of infections like listeria and toxoplasmosis and avoid substances linked to harm. Local guidance can vary, so check with your clinician.

Read our healthy pregnancy guide and track your pregnancy with the Pregnancy Week Calculator.

Femora helps you keep pregnancy notes and reminders alongside your week-by-week tracking.