What can you not eat while pregnant and why

Most foods are safe to eat during pregnancy, so the list of things you actually need to avoid is smaller than it can sometimes feel. The main foods to avoid include raw or undercooked meat, liver, certain game meats, raw fish and shellfish, shark, swordfish and marlin, unpasteurised dairy products, and some eggs unless they meet specific UK safety standards. Alcohol should also be avoided.

Other foods do not need to be completely avoided but need a little more care. Some soft cheeses should be cooked until steaming hot, cold-smoked fish needs cooking, and foods such as tuna, oily fish and caffeine have recommended limits.

The reasons vary. Some foods can carry bacteria or parasites that cause infections such as listeriosis or toxoplasmosis. Others can contain levels of mercury, vitamin A, caffeine or other substances that are not recommended in pregnancy.

Here is what current NHS guidance says, and why each recommendation exists.

Raw or undercooked meat

The NHS advises avoiding raw or undercooked meat during pregnancy.

This includes meat that has not been cooked sufficiently, particularly minced meat, burgers and sausages. Chicken, pork, lamb, turkey and duck should be thoroughly cooked with no pink meat or blood. Whole cuts of beef and lamb, such as steaks or cutlets, can be eaten if the outside has been thoroughly cooked.

The concern with raw and undercooked meat is toxoplasmosis, an infection caused by a parasite. The NHS says there is a small risk of getting toxoplasmosis from raw, undercooked or cured meat, and infection during pregnancy can cause serious complications.

Cold cured meats such as salami, pepperoni, chorizo and prosciutto should be cooked until steaming hot before eating according to current NHS pregnancy guidance.

Liver and liver products

Liver and foods containing liver should be avoided during pregnancy.

That includes liver dishes and liver products. The NHS also advises against supplements containing vitamin A in the form of retinol, including cod liver oil.

Liver contains high levels of vitamin A. Although vitamin A is an essential nutrient, too much of the retinol form during pregnancy can be harmful to a developing baby.

This does not mean you need to avoid every food containing vitamin A. The warning specifically concerns high intakes of retinol, including liver, liver products and supplements containing vitamin A.

Certain game meats

The NHS advises avoiding game meats such as goose, partridge, pheasant and venison during pregnancy because they may contain lead.

Lead shot is sometimes used when game is hunted, and fragments can remain in the meat. Lead exposure can be harmful during pregnancy.

If you are unsure whether a particular game product falls within this advice, ask your midwife or another qualified healthcare professional.

Unpasteurised milk and dairy products

Unpasteurised milk, cream, yoghurt, butter and ice cream made from cows’, sheep’s or goats’ milk should be avoided during pregnancy.

Unpasteurised and some soft ripened dairy products can contain Listeria bacteria. Listeria can cause listeriosis, a rare infection that can have serious consequences during pregnancy.

Most milk and dairy products sold in UK supermarkets are pasteurised, but it is still sensible to check the label if you are unsure.

Pasteurised milk, yoghurt, cream and ice cream are considered safe by the NHS.

Brie, camembert and other mould-ripened soft cheeses

Soft mould-ripened cheeses with a white coating on the outside, such as brie, camembert and chèvre, need extra care during pregnancy.

The NHS says these cheeses, whether made from pasteurised or unpasteurised milk, should be thoroughly cooked before eating. Cooking them until steaming hot makes them suitable to eat.

The reason is again the risk of Listeria, which can grow more easily in some soft cheeses.

You do not need to avoid all soft cheese. Pasteurised mozzarella, feta, ricotta, mascarpone, halloumi, burrata, cottage cheese and goats’ cheese without a white rind are among the cheeses the NHS lists as safe to eat.

Hard cheeses such as cheddar, gruyère and parmesan can also be eaten, whether they are made with pasteurised or unpasteurised milk.

Soft blue cheeses unless thoroughly cooked

Soft blue-veined cheeses such as Danish blue, gorgonzola and roquefort should be thoroughly cooked before eating during pregnancy.

The NHS advises cooking them until steaming hot because of the possible risk of Listeria.

So a cold serving of soft blue cheese is one to avoid, but the same cheese can be eaten if it has been thoroughly cooked until steaming hot.

Raw fish, raw shellfish and raw-fish sushi

The NHS advises avoiding raw fish and raw shellfish during pregnancy. Sushi made with raw fish or raw shellfish should also be avoided, even if the fish has previously been frozen.

Raw shellfish can contain bacteria or toxins that may cause food poisoning. Raw fish also carries food-safety concerns, including Listeria.

Sushi does not have to disappear completely. Sushi made with cooked fish or cooked shellfish is listed by the NHS as safe to eat.

Cooked shellfish such as prawns, crab, lobster, mussels, scallops, squid, clams and cockles can also be eaten.

Cold-smoked and cured fish

Cold-smoked and cured fish, including smoked salmon, should be cooked until steaming hot during pregnancy.

The NHS advises this because these ready-to-eat fish products can carry Listeria. Heating them thoroughly reduces the food-safety concern.

This advice applies to cold-smoked and cured products rather than ordinary cooked salmon. Cooked fish can be eaten during pregnancy, subject to the limits that apply to certain types of fish.

Shark, swordfish and marlin

Shark, swordfish and marlin should not be eaten during pregnancy.

These fish can contain higher levels of mercury. Mercury can affect a developing baby’s nervous system, which is why the NHS advises avoiding these particular fish during pregnancy and while trying to conceive.

Other fish can still be part of a pregnancy diet. The restrictions are not a reason to remove fish altogether.

Tuna and oily fish need limits, not complete avoidance

Tuna does not need to be avoided, but the NHS recommends no more than four cans of tuna or two tuna steaks a week during pregnancy.

The reason is that tuna contains more mercury than many other commonly eaten fish.

Oily fish such as salmon, trout, mackerel, sardines and herring should also be limited to no more than two portions a week. This is because oily fish can contain pollutants that may build up in the body.

These are limits rather than foods that need to be excluded completely.

Eggs that do not meet specific UK safety standards

In the UK, hen eggs carrying the red British Lion stamp, or produced under the Laid in Britain scheme, can be eaten raw, partially cooked or fully cooked during pregnancy, provided they are within their use-by date.

Hen eggs that are not covered by either scheme should be well cooked.

Duck, goose and quail eggs should also be well cooked.

The reason is salmonella. The NHS explains that British Lion eggs and eggs produced under the Laid in Britain scheme are less likely to contain salmonella. Salmonella is unlikely to harm an unborn baby directly, but food poisoning can make you seriously unwell.

This means runny eggs are not automatically off the menu in the UK. Check the egg or packaging for the relevant mark.

Unwashed fruit, vegetables and salad

Most fruit and vegetables are safe and encouraged as part of a balanced pregnancy diet, but they should be washed thoroughly before eating.

Soil can contain bacteria and other contaminants that may make you unwell. Washing fruit, vegetables and salad ingredients helps remove soil from the surface.

The NHS also advises keeping pre-cut fruit, pre-packaged salads and sandwiches chilled and eating them before their use-by date because some ready-to-eat foods carry a low risk of Listeria.

Enoki mushrooms should be thoroughly cooked.

Alcohol

The NHS recommends avoiding alcohol during pregnancy.

There is no recommended safe amount or safe time to drink alcohol during pregnancy. The NHS states that drinking alcohol can cause long-term harm to a baby and that avoiding it is the safest approach.

If you drank alcohol before realising you were pregnant and are worried, speak to your midwife or GP rather than trying to assess the risk yourself.

Caffeine needs to be limited

You do not have to stop drinking caffeine completely during pregnancy, but the NHS recommends having no more than 200mg a day.

Caffeine is found in more than coffee. Tea, cola, energy drinks, chocolate, guarana and some health or fitness supplements can also contribute to your daily intake.

As a guide, the NHS estimates around 100mg in a mug of instant coffee, 75mg in a mug of tea and 40mg in a can of cola. Coffee-shop drinks and filter coffee can contain more, so checking the information provided by the retailer can be useful.

The NHS says having too much caffeine has been linked to a higher chance of miscarriage and stillbirth.

Herbal teas also need some care

The NHS advises having no more than four cups of herbal tea a day during pregnancy and avoiding herbal teas containing liquorice root.

There is limited research on the effects of many herbal teas during pregnancy, which is why the guidance recommends moderation.

Liquorice root itself should be avoided because the NHS says it may be harmful to a baby’s development.

If you regularly use herbal products, remedies or supplements, ask a pharmacist, midwife or GP whether they are suitable during pregnancy.

What about pâté and ready-to-eat foods?

Current NHS guidance advises keeping meat pâté and vegetable pâté chilled and eating them before their use-by date. The same care applies to pre-packaged sandwiches and salads.

These foods can carry a low risk of Listeria, so correct refrigeration and use-by dates matter.

This is an area where pregnancy food advice can change over time. If you remember different guidance from a previous pregnancy or from older articles online, use the current NHS advice rather than relying on an old list.

What if you accidentally eat something on the avoid list?

Finding out after lunch that something you ate was on a pregnancy avoid list can be unsettling. It does not automatically mean something is wrong.

The NHS says that if you have already had a small amount of food or drink that should be avoided during pregnancy, it is unlikely to affect your baby if you did not become ill.

You do not need to diagnose an infection yourself. Speak to your midwife or GP if you are worried or develop symptoms.

Food guidance is there to reduce avoidable risks, not to make every meal feel stressful.

When to get professional advice

Talk to your midwife or GP if you are worried about something you have eaten, are uncertain whether a particular food is suitable, or need individual advice because of a health condition, allergy or special diet.

The NHS advises contacting NHS 111 if you are pregnant and feel unwell after eating or drinking something that should be avoided during pregnancy. You should also seek help from NHS 111 if vomiting and diarrhoea have lasted more than 48 hours, or if you have symptoms of listeriosis or toxoplasmosis.

If you are having difficulty eating or drinking, or your diet has become very restricted, tell your midwife or GP so they can advise you based on your individual circumstances.

For a severe or life-threatening medical emergency, call 999 or go to A&E.