What you eat during pregnancy plays a major role in the health of your pregnancy both now and in the future. While there are plenty of nutritious foods you should focus on, there are some items you need to keep off your plate for the next nine months.
Why? Because certain foods can pose risks such as infections, developmental issues, or even preterm labor. Below, we’ve compiled a comprehensive list of foods to avoid during pregnancy, so you can take the guesswork out of your dietary choices.
Why Certain Foods are Risky During Pregnancy
When you're pregnant, your immune system undergoes changes to support the growing baby. This makes you more susceptible to foodborne illnesses and infections that could harm you or your pregnancy. Things like bacteria, high levels of mercury, or harmful toxins in food can lead to complications.
Foods to Avoid
1. Raw or Undercooked Seafood
Are you a sushi lover or an oyster enthusiast? Unfortunately, raw or undercooked seafood is off-limits during pregnancy. Foods like sushi with raw fish, oysters, and even certain undercooked shellfish harbor bacteria and parasites, such as listeria or salmonella. Cooked seafood options, like grilled salmon or shrimp, are a safer alternative.
2. High-Mercury Fish
Certain types of fish, such as swordfish, king mackerel, tilefish, and shark, tend to accumulate high levels of mercury. Even though fish is a great source of omega-3 fatty acids—essential for fetal brain development—mercury can interfere with your baby’s nervous system. Opt for low-mercury fish like salmon, tilapia, sardines, or cod. Stick to about 2-3 servings (8-12 ounces) per week.
3. Raw or Undercooked Eggs
Love poached eggs or homemade Caesar dressing? Unfortunately, raw or undercooked eggs are a no-go. These can potentially carry salmonella, a bacteria that causes food poisoning.
4. Deli Meats and Hot Dogs
Cold cuts like ham, salami, or turkey, along with hot dogs, aren’t ideal during pregnancy unless they’re heated until steaming hot. Why? They can be contaminated with listeria, even after processing. Heat deli meats and hot dogs thoroughly, or switch to freshly cooked, unprocessed proteins like baked chicken or turkey.
5. Unpasteurized Dairy Products
Cheese lovers, beware! Soft cheeses like brie, feta, goat cheese, gorgonzola, and queso fresco often contain unpasteurized milk, which can be a breeding ground for harmful bacteria like listeria. Stick to pasteurized products—most supermarket cheeses are labeled clearly. As a rule of thumb, soft cheeses are usually unsafe for pregnancy while hard cheeses (like parmesan) are totally safe.
6. Excess Caffeine
Your morning cup of coffee might feel like a lifeline, but too much caffeine can impact your pregnancy. Studies link high caffeine intake to low birth weight and increased risk of miscarriage. Stick to 200 mg/day—that’s about one 12-ounce cup of coffee. Try decaf options or herbal teas to keep your caffeine intake in check.
7. Alcohol
This one’s non-negotiable. No amount of alcohol is considered safe during pregnancy. Consuming alcohol, even in small amounts, increases the risk of fetal alcohol spectrum disorders (FASDs).
8. Unwashed Fruits and Vegetables
Fresh produce is a staple of a healthy diet, but if they’re unwashed, they might carry toxoplasma or harmful pesticides. Toxoplasmosis, a parasite found on dirty produce or in contaminated soil, can cause miscarriage or congenital disabilities. Wash all fruits and vegetables thoroughly before consuming them.
9. Kombucha
If you are a fan of this probiotic drink, you might be sad to hear that some doctors recommend staying away from kombucha during pregnancy. This is due to the high levels of bacteria found in the SCOBY that is used to make kombucha. And due to its fermentation process, kombucha contains trace amounts of alcohol as well.
10. Processed Junk Foods
It’s tempting to indulge in chips, sugary snacks, and fast food when those pregnancy cravings hit. But too much processed food can lead to excessive weight gain, high blood sugar levels, or a lack of necessary nutrients. Opt for fresh, nutrient-dense snacks like fruits, nuts, whole-grain crackers, or yogurt.
Navigating Your Pregnancy Diet
Pregnancy can feel overwhelming, especially with so many rules. The key is balance. Focus on whole, nutrient-rich foods while steering clear of these potentially harmful items. Remember that no one is perfect—if you accidentally eat something from this list, don’t panic. Talk to your healthcare provider if you’re concerned.
As always, reach out to Care Net Milwaukee if you have any questions about your pregnancy. And always consult your healthcare provider if you have specific questions about pregnancy diet.
