Why Should I Avoid Certain Foods and Drinks During Pregnancy?

During pregnancy, pregnant women need to eat a healthy and balanced diet, prioritizing nutrient-rich foods over processed foods and foods high in saturated fats, sugar, and salt.

Certain foods and drinks should be avoided entirely during pregnancy because of the potential risk they pose to you and your baby. Unpasteurized milk, for example, can contain a hidden bacteria called listeria. Listeria can lead to an infection called listeriosis, which can cause miscarriage or stillbirth. Fish that contain high levels of mercury can also be dangerous; king mackerel, swordfish, and marlin all contain mercury, a metal that can damage your baby’s developing nervous system.

Throughout the duration of pregnancy, the body delivers nourishment to your growing baby. Nutrition, oxygen, and life support from the mother’s blood travels through the placenta and reaches the baby via blood vessels in the umbilical cord. Ensuring that your baby receives the sustenance necessary for fetal development is a big responsibility.

Foods and drinks to avoid during pregnancy

These foods and drinks can be harmful to your growing baby and should be avoided:

• Foods, desserts, and drinks made from unpasteurized milk
• Unpasteurized juices
• Raw meats and seafood (including raw sushi)
• Undercooked meats (“rare” or “medium-rare” steak, for example)
• Undercooked eggs and products made with uncooked egg (eggnog, for example)
• Liver and liver products
• Pâté and meat spreads
• Fish high in mercury
• Raw shellfish
• Raw sprouts of any kind
• Store-made salads (such as tuna salad)
• Cold-smoked or cured fish
• Unwashed fruits and vegetables
• Alcohol

Foods and drinks to limit during pregnancy

Below are foods you do not have to avoid, but you should limit the amount you consume.

• Hot dogs, sausage, bacon, and deli meats (if you eat any of these processed meats, ensure they are fully cooked before consuming)
• Sugary drinks, including soda
• Drinks high in caffeine, including coffee
• Refined carbohydrates such as white bread, pastries, and sugary cereals

Why shouldn’t I consume certain foods and drinks during pregnancy?

It’s imperative to safeguard your well-being and promote your baby’s growth and development. Here’s more insight into why it’s important to be mindful of your dietary choices during pregnancy.

• Raw or undercooked meats and eggs

Salmonella is a bacterium that can cause food poisoning, which you can get by consuming raw or undercooked meats and eggs. Food poisoning is concerning during pregnancy because the severe gastrointestinal issues it causes. Prolonged vomiting and diarrhea –and the dehydration those symptoms cause—can be hard on the baby.

• Alcohol

Alcohol consumption during pregnancy can cause the baby to develop fetal alcohol syndrome (FAS). FAS is a condition that can cause physical and developmental abnormalities. Even small amounts of alcohol should be avoided.

• Caffeine

Talk to your doctor about your caffeine consumption, especially if you consider yourself an avid coffee drinker. Moderate caffeine intake is usually fine, but excessive caffeine can increase the risk of miscarriage or preterm birth. Caffeine crosses the placenta, and the developing fetus metabolizes it at a slower rate, which means that the caffeine levels in the baby's bloodstream stay elevated for an extended period of time.

• Unwashed fruits and vegetables

Unwashed fruits and vegetables can potentially harbor harmful bacteria such as E. coli, listeria, and salmonella. Unwashed fruits and vegetables might also contain traces of pesticides, or they can carry parasites that can lead to birth defects.

• Unpasteurized milk and juice

Milk and juices that are not pasteurized may contain harmful bacteria like E. coli or listeria.

• Deli meats

Deli meats—also referred to as lunchmeat, cold cuts, and sandwich meat—are cooked meats that can potentially cause you to become infected with listeriosis. The bacterium that causes listeria can hide in many foods, including deli meats. Pregnant women are more susceptible to this infection. Listeria bacteria can be eliminated through pasteurization and by cooking your deli meats until they are visibly steaming.

If you have questions about your eating and drinking habits during pregnancy, talk to your doctor for personalized guidance. Meal planning might be helpful, especially as your pregnancy progresses and/or if you’re experiencing intense cravings.

By better understanding the foods and drinks you should limit and those you should avoid, you’ve empowered yourself to make healthy, well-informed choices on behalf of yourself and your baby.