15 Unsafe Foods that Pregnant Women Should Avoid

Pregnancy is a unique and transformative period in a woman’s life that brings about significant changes not only physically but also in terms of dietary requirements. During this time, nutrition plays a pivotal role in supporting the health of both the mother and the developing baby. While certain foods offer essential nutrients to aid fetal development, others can pose significant risks to the pregnancy. Harmful bacteria, toxins, or allergens in some foods can lead to complications such as foodborne illnesses, miscarriage, premature birth, or developmental issues.

It is essential for pregnant women to understand which foods to avoid to protect their health and that of their growing baby. Below is an in-depth guide to 15 unsafe foods that should be avoided during pregnancy to ensure a safe and healthy gestation period.

1. Raw or Undercooked Meat

One of the biggest food safety risks during pregnancy is the consumption of raw or undercooked meat. This includes steaks, burgers, poultry, and other cuts of meat that haven’t been cooked thoroughly. These meats can harbor harmful bacteria such as Listeria, salmonella, E. coli, and parasites like Toxoplasma gondii, all of which can lead to severe foodborne illnesses. These infections can cause symptoms in the mother such as vomiting, diarrhea, and fever, and pose serious risks to the baby, including miscarriage, stillbirth, and severe infections in newborns.

The risk of toxoplasmosis, a parasitic infection from undercooked meat, is especially concerning during pregnancy as it can result in blindness, intellectual disabilities, and other severe developmental issues in the baby.

Why Avoid:

• Increases the risk of contracting toxoplasmosis, which can harm the developing fetus.
• Poses the risk of Listeria or salmonella infections, leading to pregnancy complications like preterm labor or stillbirth.

Safe Alternatives: Always cook meat to the proper internal temperature. Use a meat thermometer to ensure beef, pork, and poultry are fully cooked to at least 165°F (73.9°C). Ensure that there is no pinkness in the center of the meat, and always practice safe food handling to avoid cross-contamination in the kitchen.

2. Raw or Lightly Cooked Eggs

Raw or lightly cooked eggs can carry salmonella, a bacterium that causes food poisoning. Symptoms like fever, vomiting, diarrhea, and abdominal cramps can be particularly severe during pregnancy, where dehydration or other complications could arise. Though salmonella poisoning typically does not directly affect the fetus, it can lead to severe complications for the mother that may indirectly impact pregnancy health.

Some common foods that contain raw eggs include homemade mayonnaise, Caesar dressing, hollandaise sauce, or raw cookie dough. Pregnant women should avoid these foods or ensure they are made with pasteurized eggs.

Why Avoid:

• High risk of salmonella poisoning, which can cause severe gastrointestinal distress, fever, and dehydration in pregnant women.
• Exposure to harmful bacteria increases the risk of pregnancy complications.

Safe Alternatives: Only consume eggs that are thoroughly cooked, meaning both the whites and yolks are firm. When using eggs in recipes like dressings or desserts, choose pasteurized eggs to ensure safety.

3. Unpasteurized Dairy Products

Unpasteurized dairy products, including certain cheeses, milk, and yogurt, are particularly dangerous during pregnancy because they may contain Listeria, a bacterium that can lead to a condition called listeriosis. This infection is especially dangerous for pregnant women because it can cross the placenta and affect the developing baby, causing miscarriage, premature delivery, stillbirth, or severe illness in newborns. Soft cheeses like Brie, Camembert, feta, and Roquefort, when made from unpasteurized milk, are particularly high-risk.

Why Avoid:

• Listeria in unpasteurized dairy products can cause severe pregnancy complications, including stillbirth and infections in newborns.
• Unpasteurized products can also harbor other harmful bacteria like E. coli or salmonella, leading to foodborne illness.

Safe Alternatives: Always choose pasteurized milk, cheese, and yogurt products. Check labels to ensure that soft cheeses are made from pasteurized milk, or opt for safer alternatives like hard cheeses (cheddar, Swiss, or Parmesan), which are less likely to carry harmful bacteria.

4. Deli Meats and Hot Dogs

Deli meats, hot dogs, and other processed meats can often harbor Listeria, a bacterium that can grow even in refrigerated environments. Listeriosis, the infection caused by this bacteria, can result in miscarriage, stillbirth, or serious health problems for the newborn. Additionally, processed meats often contain high levels of nitrates and preservatives, which are potentially harmful during pregnancy.

Even though processed meats may seem convenient for quick meals or snacks, the risks they pose during pregnancy outweigh the benefits unless they are handled and prepared properly.

Why Avoid:

• Listeria contamination in processed meats can lead to serious pregnancy complications, including preterm birth or miscarriage.
• The nitrates and preservatives in processed meats may have negative health effects during pregnancy.

Safe Alternatives: If you must consume deli meats or hot dogs, ensure they are heated thoroughly until steaming hot (above 165°F (73.9°C)) to kill any bacteria. Better yet, opt for freshly cooked meats at home to ensure their safety.

5. Raw Fish and Shellfish

Raw fish, commonly found in sushi or sashimi, and raw shellfish such as oysters, clams, or mussels can carry harmful bacteria and parasites, including Listeria, Vibrio, and salmonella. These pathogens pose a serious risk of foodborne illness and can severely affect both the mother and the baby.

In addition to bacterial risks, certain types of fish used in sushi may contain high levels of mercury, which can impair the baby’s brain and nervous system development.

Why Avoid:

• Raw fish and shellfish carry the risk of bacterial contamination, which can lead to severe food poisoning.
• Certain fish may have high levels of mercury, which is toxic to the developing baby’s nervous system.

Safe Alternatives: Opt for fully cooked fish and shellfish instead. When dining out, choose pregnancy-safe options like cooked sushi made with shrimp, crab, or vegetables, and always verify that fish is thoroughly cooked.

6. Fish High in Mercury

While fish can be a great source of omega-3 fatty acids, which are crucial for fetal brain development, some fish varieties contain high levels of mercury. Mercury can cross the placenta and negatively affect the developing nervous system of the fetus, leading to developmental delays, cognitive problems, and other neurological issues. Fish like shark, swordfish, king mackerel, and tilefish have especially high mercury levels and should be strictly avoided during pregnancy.

Why Avoid:

• Mercury exposure can harm the brain development of the fetus and lead to developmental delays.
• Consuming high-mercury fish increases the risk of cognitive and neurological issues in the baby.

Safe Alternatives: Choose low-mercury fish like salmon, tilapia, shrimp, light canned tuna, and sardines. It is generally safe to consume 2-3 servings of low-mercury fish per week.

7. Raw Sprouts

Raw sprouts (such as alfalfa, mung bean, radish, and clover sprouts) are often touted as a healthy addition to salads and sandwiches, but they can be a dangerous food for pregnant women. Sprouts grow in warm, humid conditions, which provide the perfect environment for harmful bacteria like salmonella, E. coli, and Listeria to thrive. These bacteria can be extremely difficult to wash off, making raw sprouts a significant food safety risk.

Why Avoid:

• High risk of bacterial contamination due to the conditions in which sprouts are grown.
• Can lead to severe foodborne illnesses, which may cause miscarriage, preterm birth, or other complications.

Safe Alternatives: To enjoy sprouts safely, they must be thoroughly cooked. If you enjoy the texture or flavor of sprouts, consider cooking them in stir-fries or adding them to soups.

8. Unpasteurized Juices

Many freshly squeezed juices or juices found in health food stores and farmers’ markets are unpasteurized, meaning they haven’t undergone heat treatment to kill harmful bacteria like E. coli and salmonella. Pregnant women are more vulnerable to foodborne illnesses, and unpasteurized juices can be a source of contamination.

Why Avoid:

• Unpasteurized juices can harbor bacteria that may cause foodborne illnesses, posing serious risks to both mother and baby.
• The immune system is more vulnerable during pregnancy, increasing the likelihood of infection.

Safe Alternatives: Opt for pasteurized juices that are clearly labeled, or make fresh juices at home from thoroughly washed fruits and vegetables. Always check labels when purchasing juice, especially at farmers’ markets or health food stores.

9. Excessive Caffeine

While moderate caffeine consumption is generally considered

safe during pregnancy, excessive intake can pose significant risks. High levels of caffeine (over 200 mg per day) have been linked to increased risks of miscarriage, preterm birth, low birth weight, and fetal growth restriction. Caffeine can cross the placenta and affect the baby’s heart rate and metabolism, making it crucial to monitor consumption.

Why Avoid:

• Excessive caffeine can increase the risk of miscarriage, low birth weight, and fetal growth issues.
• High caffeine intake can interfere with the baby’s heart rate and sleep patterns.

Safe Alternatives: Limit caffeine consumption to less than 200 mg per day (equivalent to about one 12-ounce cup of coffee). Consider swapping caffeinated beverages for decaffeinated coffee, herbal teas, or water infused with fruits.

10. Alcohol

The dangers of alcohol during pregnancy are well-established. Drinking alcohol while pregnant can lead to fetal alcohol syndrome (FAS), a condition that causes developmental delays, birth defects, and cognitive impairments in children. No amount of alcohol has been proven safe during pregnancy, and even small amounts can increase the risk of miscarriage, stillbirth, or developmental issues.

Why Avoid:

• Alcohol consumption during pregnancy can lead to fetal alcohol syndrome, resulting in lifelong physical and cognitive disabilities in the baby.
• Increases the risk of miscarriage, stillbirth, and preterm birth.

Safe Alternatives: Avoid alcohol entirely during pregnancy. Opt for non-alcoholic beverages like sparkling water, mocktails, or non-alcoholic wine for special occasions or social events.

11. Liver and Liver Products

Although liver is a rich source of nutrients like iron and vitamin A, it can contain extremely high levels of retinol, a form of vitamin A that can be toxic in large quantities during pregnancy. Excessive vitamin A intake, particularly from liver or liver-based products like pâté, has been linked to birth defects affecting the baby’s heart, face, and nervous system.

Why Avoid:

• High levels of vitamin A (retinol) can lead to birth defects in the baby’s heart and facial development.
• Liver products often contain excessive vitamin A, which is harmful during pregnancy.

Safe Alternatives: Choose other sources of iron and vitamin A such as leafy greens, carrots, and fortified cereals. Iron supplements or prenatal vitamins prescribed by a healthcare provider can help meet nutritional needs.

12. Soft Cheeses Made from Unpasteurized Milk

Soft cheeses made from unpasteurized milk (such as Brie, Camembert, Gorgonzola, and feta) are often contaminated with Listeria, which can cross the placenta and severely harm the baby. Listeriosis can result in miscarriage, stillbirth, or premature birth. Additionally, some unpasteurized cheeses contain high levels of bacteria that pose other food safety risks during pregnancy.

Why Avoid:

• High risk of Listeria contamination, leading to dangerous pregnancy complications.
• Soft, unpasteurized cheeses are more prone to bacterial contamination.

Safe Alternatives: Opt for hard cheeses like cheddar, Swiss, or parmesan, or choose pasteurized versions of soft cheeses. Always check labels to ensure the cheese is made from pasteurized milk.

13. Certain Herbal Teas

While many herbal teas are safe and soothing during pregnancy, some herbs can pose risks. Herbs like pennyroyal, sage, and licorice root may cause uterine contractions or interfere with fetal development. Consuming large quantities of these teas could lead to complications such as miscarriage or preterm labor. Always consult a healthcare provider before consuming any herbal supplements or teas during pregnancy.

Why Avoid:

• Some herbal teas can stimulate uterine contractions, leading to miscarriage or premature birth.
• Certain herbs can negatively affect fetal development.

Safe Alternatives: Stick to pregnancy-safe herbal teas like ginger, peppermint, or chamomile to soothe nausea or anxiety. However, always consult your healthcare provider before trying new teas or herbal products during pregnancy.

14. Pre-Packaged Salads and Pre-Cut Vegetables

While pre-packaged salads and pre-cut vegetables offer convenience, they are often at risk of contamination with Listeria or other harmful bacteria. These products are typically stored for long periods, making them susceptible to bacterial growth, even when refrigerated. This makes them an unsafe choice for pregnant women, who are more vulnerable to foodborne illnesses.

Why Avoid:

• Listeria contamination in pre-packaged salads or vegetables can lead to serious pregnancy risks.
• Long storage times increase the likelihood of bacterial exposure.

Safe Alternatives: Prepare your own fresh salads and cut vegetables at home. Ensure that all produce is washed thoroughly before consumption to remove potential contaminants.

15. Smoked Seafood

Smoked seafood, particularly refrigerated smoked fish like lox, nova-style salmon, and smoked trout, poses a risk for Listeria contamination. This is especially concerning for pregnant women, as listeriosis can cause miscarriage, preterm labor, or stillbirth. While smoked fish may seem like a healthy choice, the smoking process does not eliminate the risk of bacterial contamination, and the refrigeration of these products can allow Listeria to thrive.

Why Avoid:

• Smoked seafood is prone to Listeria contamination, which is particularly dangerous during pregnancy.
• Consumption of contaminated seafood can lead to severe pregnancy complications, including stillbirth.

Safe Alternatives: Opt for cooked fish instead of smoked varieties. If consuming smoked fish, ensure that it is thoroughly heated to an internal temperature of 165°F (73.9°C) before eating.

Conclusion: Safeguarding Your Health and Your Baby’s Development

The foods a pregnant woman consumes play a vital role in the development of her baby and her own well-being. By avoiding these 15 unsafe foods, pregnant women can significantly reduce the risk of foodborne illnesses, developmental issues, and other pregnancy complications. When in doubt, prioritize fresh, pasteurized, and cooked foods. Always consult with a healthcare provider or nutritionist to ensure you’re making the best dietary choices for a healthy and safe pregnancy. By staying informed and cautious, you can help ensure a smooth pregnancy and the best possible start for your baby.