Pregnancy is an exciting time, but it does come with a few adjustments — especially when it comes to food. While most foods are perfectly safe, there are some you’ll want to avoid or limit to keep both you and your baby healthy.
If you’re unsure what to avoid, here’s a simple and up-to-date guide to help you feel confident about your choices.
Foods to avoid during pregnancy
Dairy
1. Mould-ripened soft cheeses such as brie and camembert – these can carry bacteria that may be harmful during pregnancy.
2. Soft blue cheeses such as stilton or Danish blue – best avoided for the same reason.
3. Unpasteurised milk – always choose pasteurised dairy products to reduce risk of harmful bacteria.
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Eggs
4. Raw or undercooked eggs – avoid foods like homemade mayonnaise or desserts containing raw eggs. Choose well-cooked eggs to be safe.
Meat & Fish
5. Pâté – avoid due to risk of bacteria such as listeria.
6. Undercooked or rare meat – ensure meat is cooked thoroughly with no pink.
7. Liver – contains high levels of vitamin A, which should be limited during pregnancy.
8. Oily fish – safe in moderation (usually up to 2 portions per week).
9. High-mercury fish (such as shark, swordfish and marlin) – best avoided.
10. Raw shellfish – avoid due to potential bacteria and toxins.
Fruit & Vegetables
11. All fruit and veg are safe — just ensure they are washed thoroughly to remove any dirt or bacteria.
Drinks
12. Alcohol – it’s safest to avoid alcohol completely during pregnancy.
13. Caffeine – limit intake (commonly recommended to keep below 200mg per day).
What you CAN eat
There are still plenty of delicious and nutritious foods to enjoy during pregnancy. A balanced diet helps support both you and your baby’s development.
- Whole grains like bread, rice and pasta
- Fruit and vegetables
- Protein sources such as beans, pulses, lean meats and fish (within guidelines)
- Dairy products like milk, yoghurt and hard cheeses
Healthy snacks like fruit, yoghurt, hummus, nuts and wholegrain options are great choices during pregnancy.
Post pregnancy & breastfeeding
Once your baby arrives, you can gradually reintroduce foods you’ve been avoiding.
If you are breastfeeding, it’s still recommended to limit alcohol and caffeine, as both can affect your baby and milk supply. Occasional small amounts are generally fine, but moderation is key.
You might also find these helpful: Smoothies for pregnancy and Coconut oil uses for mum and baby