During pregnancy, avoid raw or undercooked meat, eggs, and seafood, unpasteurized milk and soft cheeses made from it, high-mercury fish, alcohol, and too much caffeine. These foods can carry harmful bacteria, parasites, or substances that may affect your baby’s development or cause serious infections. Most can be swapped for safe, nutritious alternatives, so you can still eat well and enjoy your meals. Below, we explain why these foods are risky, what to eat instead, and when to contact your doctor.
Why Some Foods Are Risky During Pregnancy
Pregnancy changes your immune system so your body can support a growing baby. As a result, you may be more vulnerable to certain foodborne infections, and some infections can pass to your baby through the placenta. Other foods are a concern because they contain substances that can build up in the body and affect a baby’s developing brain and nervous system.
The main concerns include:
- Listeria: a bacterium found in unpasteurized dairy, some ready-to-eat meats, and contaminated produce. It can grow even in the refrigerator. Infection during pregnancy may lead to miscarriage, stillbirth, preterm birth, or serious illness in the newborn.
- Toxoplasma: a parasite found in undercooked meat, unwashed fruits and vegetables, and soil or cat feces. It can affect a baby’s eyes and brain.
- Salmonella and other bacteria: found in raw eggs, undercooked poultry, and raw sprouts. These cause food poisoning, which can lead to dehydration and fever.
- Mercury: a metal found in higher levels in some large, long-living fish. It can affect the development of a baby’s nervous system.
- Alcohol: passes directly to the baby and can cause lifelong physical, learning, and behavioral problems. No amount of alcohol is known to be safe in pregnancy.
Foods to Avoid and Safer Alternatives
Raw or Undercooked Meat and Poultry
Rare steak, pink chicken, undercooked satay, and raw minced meat can carry toxoplasma, salmonella, and other bacteria. Safer alternative: Cook all meat and poultry until it is cooked through, with no pink areas and clear juices. A food thermometer can help if you have one. When eating out, ask for satay and grilled dishes to be well cooked.
Deli Meats, Hot Dogs, and Refrigerated Pâté
Cold cuts, sausages, and chilled pâté can carry listeria. Safer alternative: Heat processed meats until they are steaming hot right before eating. Choose freshly cooked chicken, beef, or tofu for sandwiches instead. Shelf-stable canned meat spreads are a lower-risk option than refrigerated pâté. Liver pâté is also best avoided because liver is very high in vitamin A, and too much of this form of vitamin A can harm a developing baby.
Raw or Undercooked Eggs
Soft-boiled eggs with runny yolks, homemade mayonnaise, raw cake batter, and traditional drinks or herbal tonics that mix in a raw egg may contain salmonella. Safer alternative: Cook eggs until both the white and yolk are firm. Choose commercially made mayonnaise and dressings, which use pasteurized eggs. Enjoy cooked omelets, hard-boiled eggs, or scrambled eggs.
High-Mercury Fish
Fish is an excellent source of protein and healthy fats that support your baby’s brain development, so you do not need to avoid it. However, certain large predatory fish contain more mercury, including shark, swordfish, king mackerel, marlin, tilefish, orange roughy, and bigeye tuna. Safer alternative: Choose low-mercury fish such as salmon, sardines, anchovies (teri), tilapia (nila), catfish (lele), milkfish (bandeng), pomfret, shrimp, and light canned tuna. General guidance suggests about two to three servings of low-mercury fish per week.
Raw or Undercooked Seafood
Raw oysters, raw clams, sushi or sashimi made with raw fish, and refrigerated smoked seafood can carry bacteria, parasites, or viruses. Safer alternative: Choose cooked seafood dishes, vegetarian sushi, or sushi made with cooked fillings such as cooked shrimp or eel. Cook shellfish until the shells open and the flesh is firm.
Unpasteurized Milk and Some Cheeses
Raw (unpasteurized) milk and soft cheeses made from it, such as some brie, camembert, feta, blue cheese, and queso fresco, can contain listeria. Safer alternative: Choose milk, yogurt, and cheese clearly labeled as pasteurized. Hard cheeses such as cheddar are generally considered safer. Soft cheeses cooked until steaming hot, for example in a baked dish, are also a safer choice.
Unwashed Fruits, Vegetables, and Raw Sprouts
Soil on produce can carry toxoplasma and other germs. Raw vegetables served as side dishes, such as lalapan, are only safe if washed thoroughly in clean water. Raw sprouts, including bean sprouts (tauge), are hard to clean because bacteria can grow inside the seed. Safer alternative: Wash all fruits and vegetables under clean running water, peel when practical, and cook sprouts thoroughly before eating.
Alcohol
Because no safe amount of alcohol has been established during pregnancy, health organizations advise avoiding it completely. This includes traditional fermented drinks that may contain alcohol. Safer alternative: Try infused water with lime or mint, fresh fruit juice in moderation, coconut water, or warm ginger drinks.
Too Much Caffeine
High caffeine intake has been linked to a higher risk of pregnancy complications. Many guidelines suggest keeping caffeine below about 200 mg per day, roughly one to two regular cups of coffee. Remember that tea, chocolate, energy drinks, and soft drinks also contain caffeine. Safer alternative: Switch to decaffeinated coffee, mild caffeine-free drinks, or simply reduce your portion sizes. Avoid energy drinks entirely.
Herbal Remedies and Traditional Tonics
Some herbal teas, jamu, and supplements have not been well studied in pregnancy, and some ingredients may not be safe. Safer alternative: Check with your doctor before using any herbal product. Plain water and pregnancy-appropriate drinks are the safest everyday choices.
What You Can Do to Eat Safely
Good food safety habits greatly lower your risk of infection. Simple steps include:
- Wash your hands with soap before cooking, before eating, and after handling raw meat, soil, or pets.
- Keep raw and cooked foods separate, using different cutting boards and utensils for raw meat.
- Cook food thoroughly and reheat leftovers until they are steaming hot.
- Refrigerate food promptly and do not leave cooked food at room temperature for more than about two hours, or less in hot weather.
- Choose clean, freshly prepared food when eating outside the home, and avoid dishes that have been sitting out for a long time.
- Drink safe water that has been boiled or comes from a trusted source.
- Avoid cleaning cat litter if possible; if you must, wear gloves and wash your hands afterward.
Focus also on what you should eat: a variety of vegetables, fruits, whole grains, protein foods such as eggs, fish, chicken, tempeh, and tofu, and pasteurized dairy. Your doctor or midwife may also recommend prenatal vitamins suited to your needs.
When to See a Doctor
Food poisoning during pregnancy should not be ignored. Contact your doctor or seek care promptly if you experience:
- Fever, chills, or muscle aches, especially after eating a high-risk food
- Vomiting or diarrhea lasting more than a day, or being unable to keep fluids down
- Signs of dehydration, such as very dark urine, dizziness, or a dry mouth
- Blood in your stool or severe stomach pain
- A noticeable decrease in your baby’s movements
- Vaginal bleeding, fluid leakage, or regular cramping or contractions
- Severe headache, stiff neck, or confusion
If you know you ate a high-risk food but feel well, there is usually no need to panic. Let your doctor know at your next visit, or sooner if symptoms develop, since some infections can appear days or weeks later.
Frequently Asked Questions
Is it safe to eat pineapple or durian during pregnancy?
There is no strong scientific evidence that eating normal amounts of pineapple causes miscarriage. Durian is also generally fine in moderate portions, though it is high in calories and sugar, so be mindful if you have gestational diabetes or weight concerns. As with any food, variety and moderation are key.
I ate sushi before I knew I was pregnant. Should I be worried?
Many women eat foods like this before learning they are pregnant, and most have no problems. If you feel well, simply avoid raw fish from now on. If you develop fever or stomach symptoms, contact your doctor.
Can I still drink coffee and tea?
Yes, in moderation. Keeping your total caffeine intake within recommended limits is generally considered acceptable. Remember to count all sources of caffeine, not just coffee.
Do I need to avoid spicy food?
Spicy food is not harmful to your baby. However, it may worsen heartburn or indigestion, which are common in pregnancy. Eat it if you tolerate it well, and adjust if it causes discomfort.
Every pregnancy is different, and your nutritional needs may depend on your health, your stage of pregnancy, and any conditions such as anemia or gestational diabetes. If you have questions about what to eat, food cravings, or a possible food-related illness, please talk with your obstetrician. They can give you personalized guidance to support a healthy pregnancy for you and your baby.
This article is for general education and does not replace examination, diagnosis, or treatment by a doctor. If you have symptoms or concerns, please consult an obstetrician-gynecologist. See our Medical Disclaimer.