Foods to Avoid During Pregnancy: A Trimester-by-Trimester Guide

A complete, evidence-informed list of foods to avoid during pregnancy — from raw fish and unpasteurized cheese to caffeine and herbal teas. Plus safe swaps you will actually enjoy.

Few things rattle a newly pregnant person more than the avalanche of food rules that arrive with a positive test. The good news: most everyday meals are perfectly safe. The not-so-good news: there is a small but important list of foods to avoid during pregnancy because they pose real risks to your baby's development. Below is your friendly, trimester-aware guide — what to skip, why, and what to enjoy instead.

Why food safety matters more in pregnancy

Your immune system is naturally suppressed during pregnancy to keep your body from rejecting the baby. That makes you more vulnerable to foodborne infections like listeria, toxoplasmosis, and salmonella, all of which can cross the placenta and cause miscarriage, stillbirth, or serious infections in newborns. Some foods are also high in heavy metals, like mercury, that can harm a developing brain. Avoiding a short list of items for nine months — and a few weeks of breastfeeding — is one of the simplest things you can do for your baby.

1. Raw or undercooked fish, meat, and eggs

Skip sushi made with raw fish, ceviche, steak tartare, carpaccio, undercooked burgers, and runny eggs. These can harbor listeria, salmonella, or toxoplasmosis. Cooked sushi rolls (think shrimp tempura or fully cooked eel) are fine, and so are well-done steaks and eggs cooked until both white and yolk are firm.

2. High-mercury fish

Avoid shark, swordfish, king mackerel, marlin, orange roughy, and bigeye tuna — they accumulate mercury that can damage a baby's developing nervous system. Limit albacore (white) tuna to 6 oz per week. Salmon, sardines, anchovies, trout, tilapia, and shrimp are excellent low-mercury options rich in DHA omega-3, which actually supports brain development.

3. Unpasteurized dairy and soft cheeses

Listeria loves unpasteurized milk and soft cheeses like brie, camembert, feta, blue cheese, and queso fresco. Check the label — if it says 'pasteurized,' you're good. Hard cheeses (cheddar, parmesan, swiss) are safe regardless.

4. Deli meats and pâtés (unless heated)

Cold cuts and refrigerated pâtés are a top source of listeria outbreaks. If you really want a turkey sandwich, heat the meat until steaming hot (165°F / 74°C) — this kills listeria. Shelf-stable pâtés in cans are fine.

5. Caffeine — moderate, don’t eliminate

You don't have to give up your morning coffee. ACOG considers up to 200 mg of caffeine per day — about one 12-oz cup of coffee — safe in pregnancy. Remember caffeine hides in tea, chocolate, cola, and some medications. Decaf, herbal options (mint, ginger, rooibos — but skip licorice, parsley, sage, and pennyroyal teas), and chai with extra milk are great swaps.

6. Alcohol — none is safest

No amount of alcohol is proven safe in pregnancy. Even a glass of wine can affect fetal brain development. Mocktails have gone gourmet — try a sparkling pomegranate spritz with lime or a virgin mojito with fresh mint.

7. Raw sprouts and unwashed produce

Alfalfa, clover, radish, and mung bean sprouts can harbor salmonella or E. coli in the seed itself, even on home-grown sprouts. Cook them thoroughly or skip. Always rinse fruits and vegetables under running water; melon rinds in particular can carry listeria into the flesh when sliced, so eat melon promptly after cutting.

A simple rule of thumb

If it's cooked thoroughly, pasteurized, and washed, you're almost certainly fine. When in doubt, ask your provider — and try not to spiral over the cheese cube you ate at the party three weeks ago. The big picture matters more than any one bite.