Foods to avoid during pregnancy: the complete list and why
The first thing many women do after a positive test is open a browser and search "what can't I eat in pregnancy?" The list can look alarming at first. Brie. Sushi. Deli meats. Runny eggs. Tuna. It can feel like everything you enjoyed before is suddenly off the table.
The good news is that the list of what you can eat is far longer than the list of what to avoid. Most of these restrictions target specific risks from specific bacteria or toxins, and once you understand the reason, the rules feel much more manageable. This guide walks through every major category, explains why the risk exists, and gives you safe alternatives wherever possible.
Why some foods carry extra risk in pregnancy
Pregnancy changes how your immune system works. To protect the developing baby, your immune response becomes partially suppressed. This is a normal and necessary process, but it means your body is less able to fight off certain infections than it would be outside of pregnancy. Bugs that might cause mild illness in someone who is not pregnant can become more serious when you are.
The main hazards in food during pregnancy are: listeria, a bacteria found in some soft cheeses, cold-smoked fish and pre-packed meats; salmonella, most associated with raw eggs and poultry; toxoplasma, a parasite found in undercooked meat and soil; mercury, which accumulates in large predatory fish; and excess vitamin A, which in very high doses can harm the developing baby's organs. Each of these reaches the baby differently. Listeria and salmonella can cross the placenta and cause infection directly. Mercury passes through the placenta and damages the developing nervous system. Vitamin A accumulates in the liver and disrupts organ formation at high doses. The risks are different, but the underlying principle is the same: the baby cannot protect itself the way you can.
Cheeses to avoid and safe alternatives
Soft mould-ripened cheeses are the main concern. Brie, camembert, chèvre (soft goat's cheese), gorgonzola, roquefort and other blue-veined cheeses all carry a listeria risk, even when made from pasteurised milk. This surprises many people. The key is not the pasteurisation of the milk but the surface of the cheese: the white or blue mould rind provides conditions where listeria can grow during ripening, even after pasteurisation.
Listeria infection in pregnancy can cause miscarriage, stillbirth or severe illness in a newborn. Because listeria symptoms can look like mild flu, it often goes unrecognised. The NHS and Food Standards Agency both recommend avoiding these cheeses throughout pregnancy.
What is safe: hard cheeses such as cheddar, parmesan, gruyère and manchego are safe because the lower moisture content prevents listeria from growing. Pasteurised soft cheeses where no mould is involved, including cream cheese, cottage cheese, ricotta, mozzarella and halloumi, are all fine. The one exception for soft cheeses: if a mould-ripened cheese like brie is cooked until it is piping hot all the way through (for example, baked brie), the heat kills the bacteria and it becomes safe to eat.
Raw and undercooked foods
Raw fish and shellfish carry risks of listeria, salmonella and parasites. This means avoiding raw oysters, clams, mussels that haven't fully opened after cooking, and raw sushi or sashimi. Cold-smoked fish, including most smoked salmon sold in packets, is a particular concern because the cold-smoking process does not cook the fish to a temperature that kills listeria. Hot-smoked salmon, which is fully cooked through at high heat, is safe.
Raw or undercooked meat carries toxoplasma risk. Rare and medium-rare steak, which many people enjoy, is not recommended during pregnancy. The outside of a steak is seared at high heat but the interior may not reach the temperature needed to kill toxoplasma. Minced meat is different: because the surface is mixed throughout, the whole portion must be cooked through. Well-done meat, with no pink visible, is safe.
On eggs: in the UK, British Lion Code eggs (look for the red lion stamp) are considered safe to eat runny or even raw during pregnancy. Hens in the British Lion scheme are vaccinated against salmonella. Eggs without this stamp, and eggs from ducks, geese or quail, should always be cooked until the white and yolk are completely solid.
Certain fish: mercury and limits
Fish is genuinely good for you in pregnancy. It provides protein, omega-3 fatty acids and iodine, all of which support the baby's brain and nervous system development. The NHS actively encourages eating fish two to three times a week during pregnancy. The goal here is not to avoid fish but to be selective.
Shark, swordfish and marlin should be avoided completely throughout pregnancy. These large predatory fish sit at the top of the food chain and accumulate mercury from the smaller fish they eat. Mercury in high doses damages the developing nervous system and brain.
Tuna also contains more mercury than most fish, though far less than shark or swordfish. The NHS advises limiting tuna to no more than two fresh tuna steaks per week (about 140g cooked each) or four medium cans of tinned tuna per week.
Oily fish such as salmon, mackerel, sardines and trout are encouraged for their omega-3 content, but the NHS recommends limiting these to two portions per week, as they can also contain traces of pollutants that accumulate over time.
Liver and all types of pâté
Liver is one of the most important foods to avoid in pregnancy, and it is worth understanding why. Liver is extraordinarily high in vitamin A. A single 100g serving of chicken liver can contain up to 30,000 micrograms of vitamin A in its retinol form (the animal-derived form that the body cannot regulate as easily as plant-derived beta-carotene). The UK's recommended upper limit in pregnancy is around 700 micrograms per day. Even one small portion of liver can exceed safe levels by an enormous margin. High doses of retinol vitamin A are associated with birth defects affecting the heart, eyes, brain and spinal cord.
This applies to all types of liver: chicken, lamb, beef and pork. Liver-containing products such as haggis and liver sausage should also be avoided.
All pâtés, including fish pâté and vegetable pâté, are also best avoided during pregnancy. Even non-meat pâtés can carry listeria contamination because of how they are produced and stored. The risk is lower than with liver but still present.
Alcohol and caffeine
No safe level of alcohol in pregnancy has been established by any major health authority. Alcohol crosses the placenta and reaches the baby, whose liver cannot process it. The NHS, WHO, RCOG and CDC all advise avoiding alcohol completely throughout pregnancy. Drinking during pregnancy is linked to miscarriage, stillbirth, premature birth, low birth weight and foetal alcohol spectrum disorders, a range of lifelong developmental conditions.
Caffeine does not need to be cut out entirely, but should be limited to no more than 200mg per day. That is roughly one mug of filter coffee (around 140mg) or two mugs of tea (around 75mg each). Caffeine crosses the placenta and the baby cannot metabolise it efficiently. High caffeine intake in pregnancy is associated with low birth weight and increased miscarriage risk. Remember to count all your caffeine sources across the day: cola, energy drinks, chocolate and some medications all contribute. Energy drinks should be avoided entirely, not just for caffeine but for their other stimulant ingredients too.
Deli meats, cured meats and game
Pre-packaged cured and deli meats, including salami, chorizo, pepperoni, prosciutto and other cured hams, carry a listeria risk. Unlike cooked meats, cured meats are not heated to a temperature that kills bacteria during production. The NHS advises against eating these cold during pregnancy. If you want to eat cured meats, cooking them until steaming hot all the way through eliminates the risk. A pizza with chorizo that has been cooked in a hot oven is fine; cold slices of salami from the packet are not.
Game meat, such as pheasant, partridge, venison and rabbit from shooting rather than farming, may contain fragments of lead shot. The Food Standards Agency advises that pregnant women avoid eating game that has been killed with lead shot, because lead can affect the developing nervous system even at low levels. Farmed venison and other farmed game that has not been shot is not affected by this concern.
What you can eat: the reassurance part
It is easy to read a list like this and feel like every meal is a minefield. It really is not. The restrictions above affect a fairly specific set of foods, and the vast majority of what most people eat every day is perfectly safe in pregnancy.
You can eat: all hard cheeses, all pasteurised soft cheeses (cream cheese, cottage cheese, ricotta, mozzarella, halloumi), all thoroughly cooked meat and poultry, all cooked fish and shellfish, British Lion Code eggs in any style, well-washed salads and vegetables, most fruit, bread, pasta, rice, legumes, nuts, seeds, most condiments and sauces, and the full range of cooked meals you normally enjoy. Oily fish such as salmon and sardines are actively encouraged for their omega-3 content.
If you are vegetarian or vegan, the main considerations are to make sure your vitamin B12, iodine, iron and omega-3 intake are adequate, since these are most easily found in animal products. A supplement designed for pregnancy is a practical way to cover the gaps. Your midwife can advise on which nutrients to pay particular attention to based on your diet.
Pregnancy nutrition does not need to be complicated. Eating a varied diet with plenty of vegetables, whole grains, protein and dairy (or calcium-rich alternatives) will serve you and your baby well. Focus on eating well and broadly, not on anxiety about the occasional food on this list. When in doubt about a specific food, your midwife or GP is always the right person to ask.
Frequently asked questions
Can I eat sushi during pregnancy?
Most sushi is not recommended in pregnancy because it contains raw fish, which can carry listeria, salmonella and certain parasites. Cooked sushi, such as prawn or crab rolls, and vegetable rolls are safe to eat. Smoked salmon in sushi is also best avoided during pregnancy, as cold-smoked fish carries a listeria risk.
Is it safe to eat brie or camembert when pregnant?
No. Brie, camembert and other soft mould-ripened cheeses are not safe to eat in pregnancy because of the risk of listeria. This applies even if the cheese is made from pasteurised milk. The exception is if the cheese has been thoroughly cooked until it is piping hot all the way through, which kills the bacteria.
Can I eat runny eggs during pregnancy?
In the UK, eggs produced under the British Lion Code scheme (stamped with a red lion) are considered safe to eat runny or even raw during pregnancy, because the hens are vaccinated against salmonella. Eggs without the lion stamp, and eggs from ducks, geese or quail, should always be cooked until both the white and yolk are solid.
How much caffeine is safe in pregnancy?
The NHS advises a maximum of 200mg of caffeine per day. That is roughly one mug of filter coffee (around 140mg), or two mugs of tea (around 75mg each). Remember that caffeine also comes from cola, energy drinks and chocolate, so count all your sources across the day. Energy drinks should be avoided entirely.
Can I eat smoked salmon when pregnant?
Cold-smoked salmon (the kind you find in vacuum-sealed packets or on bagels) is best avoided in pregnancy because cold smoking does not fully cook the fish, and listeria can survive in it. Hot-smoked salmon, which has been cooked through at high temperature, is safe to eat. If you are unsure which type you have, check the label or avoid it to be safe.
Is it safe to eat tuna in pregnancy?
Tuna is safe in pregnancy but should be limited because it contains higher levels of mercury than most other fish. The NHS recommends no more than two tuna steaks per week (around 140g cooked each) or four medium-sized cans of tuna per week. Canned light tuna generally contains less mercury than fresh or canned albacore tuna.
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