Foods and drinks that can carry harmful germs, toxins, or heavy metals should be limited or avoided during pregnancy to lower the risk of miscarriage, birth defects, and serious infections for both you and your baby.
During pregnancy, your immune system becomes weaker, which makes you more likely to get sick from bacteria, viruses, and parasites in food.
Some germs, like Listeria and Toxoplasma, can cross the placenta and hurt your baby even if you only feel mildly unwell. Other risks come from substances in food, such as mercury in certain fish and vitamin A in liver, which can affect your baby's brain and organ development.
Highly processed foods and unhealthy fats also raise your chances of diabetes, high blood pressure, and excess weight gain in pregnancy, according to Health Line.
Seafood and Fish to Avoid
You should avoid fish that are high in mercury, because mercury can damage your baby's developing brain and nervous system. This includes big predatory fish such as sharks, swordfish, king mackerel, marlin, tilefish, and bigeye tuna, and you should also avoid eating large amounts of any fish or shellfish each week.
Raw or undercooked seafood, like sushi made with raw fish, oysters, clams, and ceviche, can contain parasites and bacteria that cause serious food poisoning, so these should be skipped during pregnancy.
Smoked or refrigerated "ready-to-eat" seafood, such as smoked salmon or chilled mussels, may carry listeria and are only safe if cooked until steaming hot.
Meat, Eggs, and Deli Products
Raw or undercooked meat and poultry can carry bacteria like Salmonella, E. coli, and Campylobacter, which can lead to severe diarrhea, dehydration, and pregnancy complications. Avoid pink or bloody meat, undercooked burgers, and any meat where the juices are not clear, and always reheat leftovers until steaming.
Cold deli meats, sliced ham, and pre-packaged chicken can harbor listeria unless heated thoroughly, so they are safest when cooked until hot just before eating.
Raw or lightly cooked eggs and foods made with them, like homemade mayonnaise, hollandaise sauce, tiramisu, raw cookie dough, and soft scrambled eggs, should also be avoided because they can contain salmonella.
Organ meats like liver and liver pâté are not recommended because they contain very high levels of vitamin A, which can cause birth defects if eaten in large amounts. All types of pâté, including vegetable pâté, can also carry Listeria, so health agencies advise avoiding them during pregnancy.
Sausages, hot dogs, and processed meats often contain a lot of saturated fat and salt and may also be contaminated if not reheated properly, so they should be limited and always eaten piping hot.
Dairy, Cheeses, and Drinks
Unpasteurized milk, soft cheeses made from unpasteurized milk, and raw milk products can carry listeria, E. coli, and other harmful bacteria that can cause miscarriage or severe illness in newborns, the Asian Heart Institute said.
Avoid soft mould-ripened cheeses with a rind (such as brie and camembert) and soft blue cheeses (like Danish blue and Roquefort) unless they are cooked until steaming hot.
Pasteurized milk, yoghurt, and most hard cheeses are safe and provide important calcium and protein. You should also avoid unpasteurized juice and some freshly pressed juices if you do not know how they were handled, because they can carry germs from soil or fruit skins.
Alcohol is not considered safe in any amount during pregnancy because it can lead to miscarriage, stillbirth, and fetal alcohol spectrum disorders.
Caffeine should be limited, since high intake has been linked in some studies to miscarriage and low birth weight; many guidelines suggest a daily limit rather than complete avoidance. Energy drinks are not recommended because they often combine high caffeine with other stimulants.
Fruits, Vegetables, and Processed Foods
Fresh fruits and vegetables are important in pregnancy, but they must be washed very well under running water to remove soil, pesticides, and germs. Avoid pre-cut or pre-packaged salads, buffet salads, and ready-made fruit salads, because they have a higher risk of listeria contamination, especially if stored for a long time.
Raw bean sprouts, such as alfalfa and mung bean sprouts, can carry Salmonella and E. coli and should not be eaten unless fully cooked. Some food authorities also warn against certain ready-to-eat dips, like hummus and tahini, due to occasional Listeria and Salmonella outbreaks linked to these products.
Highly processed foods like fries, doughnuts, cookies, pastries, pizza, and deep-fried chicken tend to be high in saturated fat, trans fat, sugar, and salt, which can increase the risk of gestational diabetes and high blood pressure.
Solid animal fats, palm oil, and large amounts of butter, cream, and margarine are best limited for the same reason. Choosing mostly fresh, home-cooked meals with lean protein, whole grains, fruits, and vegetables can help protect both your health and your baby's development, as per Mayo Clinic.
