Which Foods Should I Avoid During Pregnancy?

Published on by Medically reviewed by Dr Keith Duncan on

One of the questions I'm asked most often in clinic is "can I still eat...?" The good news is that the list of foods you genuinely need to avoid in pregnancy is shorter than you might fear.

The moment you find out you're pregnant, food suddenly feels complicated. Well-meaning friends, relatives and the internet will present you with a bewildering - and often contradictory - list of forbidden foods. Many of the women I care for arrive at their first appointment anxious that something they ate last week might have harmed their baby.

So let me reassure you, most foods are perfectly safe in pregnancy, and the small number that aren't are easy to swap or set aside for nine months. This guide covers what a healthy pregnancy diet looks like, the foods to avoid completely, the foods to enjoy in moderation, and a few simple kitchen habits that will protect you and your growing baby.

Table of Contents

What should a healthy pregnancy diet look like?

A balanced diet gives your baby the best possible start, and it doesn't need to be complicated. Despite the old saying, you're not eating for two - your calorie needs barely change until the final trimester. What matters is the quality of what's on your plate. The NHS Eatwell Guide is a helpful reference, and it's worth building your daily meals around four food groups:

Complex carbohydrates - wholegrain bread and pasta, brown rice, oats, quinoa, corn and potatoes in their skins. These should make up the largest share of what you eat. They provide the slow-release energy you'll be grateful for in pregnancy, and the fibre helps combat constipation and haemorrhoids - two unglamorous but very common pregnancy complaints.

Fruit and vegetables - aim for at least five portions a day. Fresh, frozen, dried and tinned all count, as does a single 150ml glass of unsweetened juice or smoothie. Try to eat a rainbow of different colours, because each provides a different mix of the vitamins and minerals your baby needs.

Protein - found in lean meat, poultry, fish, eggs, beans, pulses, soya and tofu.

Dairy - milk, cheese and yoghurt provide the calcium your baby needs for healthy bones and teeth. Choose lower- fat options where you can, and stick to pasteurised products (more on cheese below).

Even a well-balanced diet can fall short on some nutrients though, which is why I recommend every pregnant woman takes a folic acid and vitamin D supplement. I explain which vitamins and minerals matter most, and why, in my article "Is my diet good enough for my baby?"

Which foods do I need to avoid completely?

The NHS keeps a full, regularly updated list of foods to avoid in pregnancy, but here are the main ones:

  • Unpasteurised milk and any soft cheeses made from it - such as feta, brie, camembert and blue cheeses like Danish blue or gorgonzola. These can carry listeria, a bacteria that's rare but dangerous in pregnancy. Hard cheeses such as cheddar, and processed cheeses like cream cheese and cottage cheese, are all safe.
  • Raw or undercooked meat, because of the toxoplasmosis risk. Cook meat thoroughly and take care with cured meats like salami and Parma ham (freezing before eating reduces the risk).
  • Pâté of all kinds - including liver pâté and vegetable pâté - because of the listeria risk.
  • Liver and liver products. Liver is very high in vitamin A, and too much vitamin A can harm your baby's development.
  • Raw sprouted seeds such as alfalfa, clover and radish sprouts, which can carry harmful bacteria. Cooked sprouts are fine.
  • Unwashed fruit and vegetables. Soil can carry toxoplasmosis, so wash all produce well before eating - particularly anything you'll eat raw.
  • Game shot with lead pellets, such as some wild pheasant or partridge.

Can I eat fish when I'm pregnant?

Yes - and you should. Fish is a wonderful source of protein, and oily fish provides the omega-3 fatty acids that are crucial for your baby's brain development. But a few rules apply:

  • Avoid shark, swordfish and marlin completely. These large predatory fish accumulate high levels of mercury, which can damage your baby's developing nervous system.
  • Limit tuna to no more than four medium cans or two fresh steaks a week, for the same reason.
  • Limit oily fish - salmon, mackerel, sardines, trout and herring - to two portions a week. These can contain low levels of pollutants that build up in the body.
  • White fish such as cod, haddock and plaice can be eaten freely.

What about sushi and shellfish?

Sushi causes more worry than it deserves. Most sushi sold in UK shops and restaurants is made with fish that has been frozen first, which kills any parasites, making it safe to eat. If you're unsure - at a restaurant, for example - simply ask whether the fish has been previously frozen. Smoked salmon is also considered safe to eat in the UK.

Shellfish - prawns, mussels, crab and the like - is safe as long as it's thoroughly cooked. Raw shellfish, including oysters, should be avoided because of the risk of food poisoning, which is no fun at the best of times and worse when you're pregnant.

Can I eat eggs?

Yes, and the advice has relaxed in recent years, so you may have heard outdated warnings. Hen eggs with the red British Lion stamp are safe to eat raw, runny or well-cooked during pregnancy, as long as they're eaten before their use-by date. This is confirmed by both the NHS and the pregnancy charity Tommy's, because the hens that lay them are vaccinated against salmonella. The NHS also includes hen eggs produced under the Laid in Britain scheme. So soft-boiled eggs and soldiers are back on the menu at home. Look for the red Lion stamp on the shell, or the Laid in Britain logo on the box.

Any hen eggs without either mark, and all duck, goose and quail eggs, should only be eaten well-cooked, with both the white and yolk firm. Homemade mayonnaise, mousse and similar dishes made with raw egg are fine if they use Lion-stamped or Laid in Britain eggs; otherwise, avoid them. Shop-bought products like these generally use pasteurised egg, so they should be fine, but check the label.

Take a little care with pre-packaged sandwiches and salads containing egg. Keep them chilled and eat them before the use-by date, as ready-to-eat foods like these carry a small risk of listeria.

 

Eating out: current advice (August 2026)

The UK Health Security Agency has declared a national salmonella outbreak, with more than 200 cases so far and one death. The Food Standards Agency has described the outbreak as unusually large and rapidly increasing. Investigations point to imported eggs, or dishes made with them, served in cafés and restaurants.

As a result, the FSA is advising pregnant women to avoid runny or undercooked eggs when eating out. This applies to restaurants, cafés and takeaways. You should also avoid freshly made dishes that may contain uncooked egg, such as mayonnaise, hollandaise sauce and soufflé. Well-cooked eggs are still fine to eat when you're out, so a firm-yolked fried egg or a thoroughly cooked omelette is no problem.

This advice doesn't change anything at home. British eggs bought from supermarkets are not linked to the outbreak, and the guidance above still applies to them.

Can I eat peanuts when pregnant?

Yes. This is another area where the advice has changed completely. Women were once told to avoid peanuts in pregnancy to prevent their babies developing an allergy, but research has since shown this isn't the case. Unless you yourself are allergic to them, peanuts and peanut butter are a safe and nutritious choice during pregnancy.

Which foods should I limit?

A few things are fine in small amounts but best kept in check:

  • Refined carbohydrates and refined sugar - white bread, cakes, biscuits and sugary drinks give a quick energy spike followed by a slump, and offer little nutrition for you or your baby. Reach for wholegrain and fruit instead.
  • Salt - too much isn't good for your blood pressure, which needs watching in pregnancy. Season lightly and go easy on processed foods, which are often high in hidden salt.
  • Saturated fats - found in butter, fatty cuts of meat, cakes and pastries. Choose unsaturated fats instead, from olive and vegetable oils, nuts, seeds and oily fish. These provide the omega-3 and omega-6 fatty acids that support your baby's brain and eye development.

Can I drink alcohol during pregnancy?

The safest approach is not to drink alcohol at all while you're pregnant or trying to conceive. This is the clear advice of the UK Chief Medical Officers and the Royal College of Obstetricians and Gynaecologists, and it's the advice I give my own patients. Alcohol passes directly through the placenta to your baby, and drinking in pregnancy - particularly heavy drinking - can cause lasting harm to your baby's development.

How much caffeine is safe?

Keep your caffeine below 200mg a day - roughly two mugs of instant coffee or two to three cups of tea. Excess caffeine is linked to a slightly increased risk of miscarriage and low birth weight. Remember that caffeine hides in cola, energy drinks and chocolate too, so count those towards your daily allowance.

Water and herbal teas are great alternatives for staying hydrated - just check the label first, as not all herbal teas are recommended in pregnancy, and limit yourself to around four cups a day.

Does food hygiene matter more in pregnancy?

Yes - your immune system works a little differently in pregnancy, so a few simple kitchen habits go a long way:

  • Wash your hands before and after preparing food
  • Use separate chopping boards for raw meat and for fruit and vegetables
  • Wash all fruit, vegetables and salads thoroughly, including pre- bagged salad
  • Keep raw meat covered and stored at the bottom of the fridge
  • Make sure reheated food is piping hot all the way through

Every pregnancy is different, and so are its nutritional needs. Dr Duncan would be delighted to give you personalised advice in person or online. Book online today or contact us to arrange your appointment.