Nutrition & Wellness
The internet will have you believing you can’t eat anything while pregnant. One search yields conflicting advice, worst-case scenarios, and enough fear-mongering to make you question whether toast is actually safe. The truth? Pregnancy nutrition isn’t about restriction—it’s about informed choices.
During pregnancy, your nutritional choices directly impact your baby’s development. That said, most everyday foods are perfectly safe—and many of the foods people worry about are actually fine in moderation. This guide separates fact from fiction, organizing foods into three categories: those to truly avoid, those to eat with caution, and those that are safer than you think.
Foods to Completely Avoid During Pregnancy
Some foods carry genuine health risks during pregnancy. These are the foods where caution isn’t overcautious—it’s essential.
Raw and Undercooked Meats, Poultry, and Eggs
Why avoid: These can harbor harmful bacteria like salmonella and listeria, which are especially dangerous during pregnancy when your immune system is naturally suppressed.
What to do instead:
- Cook all meat and poultry to safe internal temperatures (use a meat thermometer if needed)
- Avoid rare or medium-rare steaks, undercooked chicken, and unpasteurized meat spreads
- Choose fully cooked or pasteurized eggs (scrambled until no runny parts remain, or pasteurized egg products)
- Skip raw cookie dough, homemade mayo with raw eggs, and Caesar dressing made with raw eggs
High-Mercury Fish
Why avoid: Mercury accumulates in certain fish species and can affect your baby’s developing nervous system.
Fish to eliminate from your diet:
- Shark
- Swordfish
- King mackerel
- Tilefish
These predatory fish accumulate high levels of mercury over their lifespans. Safer seafood options appear in our myth-busting section below.
Unpasteurized Dairy and Juice
Why avoid: Unpasteurized products can contain listeria, a bacterium that causes serious infections in pregnant people.
What to watch for:
- Raw milk and raw milk cheeses (check labels—they’ll say “made from unpasteurized milk”)
- Some soft cheeses including feta, brie, and queso fresco (unless clearly labeled pasteurized)
- Fresh-squeezed or unpasteurized juices from juice bars or farmers markets
- Unpasteurized cider
Pro tip: Most cheese and dairy products in grocery stores are pasteurized. When in doubt, check the label or ask your healthcare provider.
Raw Sprouts
Why avoid: The warm, humid environment where sprouts grow makes them a prime breeding ground for bacteria like salmonella and E. coli.
What to do instead:
- Cook sprouts thoroughly before eating
- Avoid raw sprouts (alfalfa, mung bean, radish) in salads and sandwiches
Alcohol
Why avoid: The American College of Obstetricians and Gynecologists (ACOG) states there is no safe amount of alcohol during pregnancy. Alcohol crosses the placenta and can affect fetal development.
This includes:
- Beer, wine, and spirits
- Foods prepared with alcohol (the alcohol may not fully cook off)
- Herbal remedies containing alcohol
Foods to Eat with Caution
These foods aren’t off-limits, but they require specific handling to minimize risk.
Deli Meats and Cured Meats
Deli meats can harbor listeria if left at room temperature or improperly stored. You don’t need to avoid them entirely—just handle them carefully.
- Heat deli meats to 165°F (steaming hot) before eating
- Avoid eating cold deli meats straight from the package
- Store opened packages properly and use within 3 days
- Hot sandwiches (meatball subs, etc.) are completely safe
Sushi and Raw Fish
Raw fish carries a small risk of parasites and bacteria. Some sushi is safer than others.
- Avoid: Raw or undercooked fish, including sashimi
- Safer choices: Cooked sushi (shrimp tempura, crab, cooked eel), vegetable rolls, and avocado rolls
- Careful selection: If you trust the restaurant’s sourcing and handling, some sushi-grade fish can be eaten in moderation, but discuss with your doctor first
Caffeine
Small amounts of caffeine are generally considered safe, but excess consumption may increase miscarriage risk according to some studies.
- Keep daily intake under 200 mg (roughly one 12-oz cup of coffee)
- Remember caffeine appears in tea, cola, energy drinks, and chocolate
- If you’re a heavy caffeine user, gradually reduce intake to avoid withdrawal headaches
Soft Cheeses
The risk depends on whether the cheese is pasteurized.
- Safe: Pasteurized feta, brie, camembert, and other soft cheeses (check labels)
- Avoid: Unpasteurized versions, usually found at specialty shops or imported sections
- Hard cheeses: All hard cheeses are safe, pasteurized or not
Foods That Are Safer Than You Think: Myth-Busting Edition
Pregnancy comes with a lot of old wives’ tales and internet myths. Here are the foods people worry about most—and why you can actually enjoy them.
“Honey is unsafe during pregnancy because it may contain botulism spores.”
Fact
While honey can contain botulism spores, infant botulism is a risk only for babies under 12 months—not for pregnant people or fetuses. The digestive system of an adult or developing fetus can handle these spores safely. Honey is completely safe during pregnancy.
“Pineapple causes miscarriage because it contains bromelain, an enzyme that softens the cervix.”
Fact
This is one of pregnancy’s most persistent myths. While bromelain is a real enzyme found in raw pineapple, eating pineapple in normal amounts does not affect cervical tissue or trigger labor. You would need to eat extremely large quantities—far beyond what’s realistic—for any effect. Pineapple is safe and nutritious during pregnancy. In fact, it provides vitamin C, fiber, and bromelain’s anti-inflammatory properties may even be beneficial.
“Spicy food causes labor or harms the baby.”
Fact
Spicy food does not trigger labor or cause harm to your developing baby. Many cultures have long traditions of eating spicy foods throughout pregnancy. The only caveat: some pregnant people experience heartburn or indigestion more easily, so if spicy food bothers your stomach, avoid it for comfort—not for safety. Spicy food is completely safe during pregnancy.
“All fish is unsafe during pregnancy due to mercury.”
Fact
While high-mercury fish should be avoided (see the earlier section), low-mercury seafood is not only safe—it’s actually recommended. Fish and shellfish contain omega-3 fatty acids (DHA and EPA) that support fetal brain and eye development. Eat 2-3 servings (8-12 ounces) per week of low-mercury fish such as salmon, sardines, pollock, catfish, and shrimp. These are both safe and beneficial.
Interested in learning more? See our full guide on pregnancy nutrition and other common food questions.
Trimester-Specific Nutrition Tips
Nutritional needs shift throughout pregnancy. Here’s a quick overview:
First Trimester
Morning sickness may make eating difficult. Focus on whatever foods appeal to you and are safe. Prenatal vitamins (especially folic acid) are crucial now. Learn more about choosing prenatal vitamins.
Second Trimester
Energy needs increase; you’ll likely feel hungrier. Focus on nutrient-dense foods: lean proteins, whole grains, fruits, vegetables, and dairy. Iron intake becomes increasingly important as blood volume expands.
Third Trimester
Your baby is putting on rapid weight gain. Continue emphasis on protein, calcium, and iron. Smaller, more frequent meals may feel more comfortable as your stomach has less room. Stay hydrated.
Bottom line: Your body is incredibly good at protecting your baby. Most everyday foods are safe. Focus on balance, variety, and food safety practices rather than restriction. When in doubt about a specific food, ask your healthcare provider—they know your medical history and can give personalized guidance.
Frequently Asked Questions
Is sushi safe during pregnancy?
Most sushi is safe if it’s cooked. Vegetable rolls, shrimp tempura rolls, and other cooked options are excellent choices. Raw fish carries a small risk of parasites and bacteria, so many doctors recommend avoiding it. If you trust a high-quality sushi restaurant’s food handling practices, some raw sushi-grade fish can be consumed in moderation, but always ask your doctor first.
Can I have wine or beer during pregnancy?
No. ACOG recommends zero alcohol during pregnancy. There is no known safe threshold. Even small amounts of alcohol can affect fetal development. This applies throughout all three trimesters. If you have questions about alcohol exposure before you realized you were pregnant, discuss them with your healthcare provider.
Are herbal teas safe during pregnancy?
Some herbal teas are safe, while others should be avoided. Ginger tea, red raspberry leaf tea (in moderation, especially after the first trimester), and chamomile in small amounts are generally considered safe. However, avoid teas with herbs like pennyroyal, cohosh, or hibiscus in large quantities. When in doubt, check with your healthcare provider or look for pregnancy-specific herbal tea blends designed with safety in mind.
What if I accidentally ate something unsafe?
One exposure is unlikely to cause harm. Most instances of foodborne illness require significant bacterial load to affect pregnancy. If you’re concerned, contact your healthcare provider. They can assess your specific situation and monitor you if needed. Try to avoid the food going forward, but don’t panic if an accidental exposure occurs.
Create Your Pregnancy Nutrition Plan
Pregnancy nutrition doesn’t require deprivation or fear. Arm yourself with knowledge, make informed choices, and lean on your healthcare provider for personalized guidance. Your body is built for this, and proper nutrition supports both you and your growing baby.
Explore our complete pregnancy nutrition guide or learn what to expect in your first trimester.
Sources & Further Reading
- American College of Obstetricians and Gynecologists (ACOG). “Nutrition During Pregnancy.” acog.org. Comprehensive guidance on macronutrients, micronutrients, and food safety during pregnancy.
- U.S. Food and Drug Administration (FDA). “Advice About Eating Fish.” fda.gov. Mercury and seafood safety guidance for pregnant people and nursing mothers.
- Centers for Disease Control and Prevention (CDC). “Listeria and Pregnancy.” cdc.gov. Information on listeria infection, prevention, and foods to avoid.
- American Pregnancy Association. “Foods to Avoid During Pregnancy.” americanpregnancy.org. Detailed food safety information and practical recommendations.
- National Institutes of Health (NIH). “Caffeine and Pregnancy.” nih.gov. Research on caffeine consumption and fetal outcomes.