Foods to Avoid in Pregnancy and Safe Alternatives
Pregnancy does not require a “perfect diet.” It does require smart food safety, because some infections and toxins are more risky during pregnancy than they are for other adults. The aim is not to shame anyone’s cravings or culture. The aim is to reduce avoidable risk while still eating well.
Below are the most common higher risk foods and the safer alternatives you can choose instead.
Disclaimer: This is general education, not medical advice. If you have questions about your personal diet, allergies, or medical conditions, speak to a qualified healthcare professional.
Unpasteurised milk and foods made from it
Why it matters
Unpasteurised dairy can carry bacteria such as Listeria, which can cause serious illness in pregnancy. CDC and ACOG both warn pregnant people to avoid raw milk and foods made with it.
Avoid
Unpasteurised milk, yoghurt, ice cream
Cheese made with unpasteurised milk (the label may say “unpasteurised” or “raw milk”)
Safer alternatives
Choose dairy clearly labelled pasteurised
Hard cheeses and many common cheeses made with pasteurised milk are generally safer options
Some soft cheeses and mould-ripened cheeses
Why it matters
Soft cheeses are higher moisture, which can make them more likely to carry Listeria if contaminated.
Avoid (especially if unpasteurised)
Soft cheeses made with raw milk (for example some feta, brie, queso-style fresh cheeses)
Safer alternatives
Soft cheeses made with pasteurised milk are generally considered safe by ACOG (check the label)
Hard cheeses are generally lower risk
If you love soft cheese, using it cooked until steaming hot can lower risk in many cases (think baked dishes)
Undercooked or raw meat, poultry, and eggs
Why it matters
Undercooked animal products can carry germs that cause food poisoning. Pregnancy increases the stakes because dehydration and infection can hit harder.
Avoid
Meat and chicken that are still pink or bloody inside
Raw or undercooked eggs, and foods made with them (homemade mayo, some desserts) unless you are sure they are produced under a safe scheme or properly cooked
Safer alternatives
Eat meat and poultry well cooked
Choose eggs that are known to be safer under local food safety guidance, or cook eggs until the white and yolk are firm
High-mercury fish and too much tuna
Fish can be very healthy in pregnancy, but some fish contain more mercury, which can affect a developing baby. The goal is not to avoid fish completely. It is to choose lower-mercury options and avoid the highest-mercury types.
Avoid (high mercury)
Shark, swordfish, king mackerel, tilefish (these are common “avoid” examples in major guidance)
Safer alternatives
Choose a variety of fish lower in mercury and follow serving guidance. FDA advice encourages people who are pregnant to eat seafood, but to choose lower-mercury types.
Practical tip: If you eat fish from local rivers, dams, or coastal spots, look for local advisories when available.
Deli meats, cold cuts, pâté, and refrigerated smoked fish
Why it matters
Some ready-to-eat refrigerated foods have been linked to Listeria risk. CDC’s pregnancy-focused guidance specifically lists items like unheated deli meats, refrigerated pâté/meat spreads, and refrigerated smoked fish as higher risk choices.
Avoid (when eaten cold)
Unheated deli meat, cold cuts, hot dogs
Refrigerated pâté or meat spreads
Refrigerated smoked fish
Safer alternatives
Reheat deli meats and hot dogs until steaming hot
Choose shelf-stable versions where appropriate, or choose fully cooked alternatives
Raw sprouts
Why it matters
Raw sprouts can carry bacteria because of the warm, moist conditions they grow in. CDC’s guidance lists sprouts as something to avoid unless cooked.
Avoid
Raw or lightly cooked sprouts
Safer alternatives
Sprouts cooked until steaming hot
A simple “safe eating” mindset (no stress)
If you want an easy rule set that works:
- Choose pasteurised dairy
- Cook meat, chicken, eggs, and seafood properly
- Avoid the highest-mercury fish and choose lower-mercury seafood
- Be careful with refrigerated ready-to-eat foods unless they are reheated
You can still eat satisfying meals. You are just reducing unnecessary risk.
Final thought
Food rules can feel overwhelming, especially online. If you remember one thing, let it be this: most pregnancy food guidance is about preventing a small number of higher-risk infections and exposures, not about policing your diet. Choosing safer versions of the foods you already like is often enough.
Disclaimer: This article is for general education and not medical advice. If you have symptoms of food poisoning, fever, or feel very unwell, contact a healthcare professional.
