Foods to Avoid During Pregnancy

During pregnancy, the NHS says it is safest to avoid alcohol ¹. The Office on Women's Health says to avoid high-mercury fish like shark, swordfish, king mackerel, and tilefish ². The NHS says to avoid liver, which is high in vitamin A ¹, and to have no more than 200mg of caffeine a day ¹.

Key takeaways

• The NHS says, "It's safest to avoid alcohol," because drinking alcohol in pregnancy can cause long-term harm to the baby ¹.
• The Office on Women's Health says moderate caffeine means less than 200 mg per day, which is the amount in about 12 ounces of coffee ².
• The CDC says, "Pregnant women are 10 times more likely to get a Listeria infection." ³
• The Office on Women's Health says to eat up to 12 ounces (about 2 servings) per week of cooked fish and shellfish with little or no mercury ².
• The NHS says liver and foods containing liver have high levels of vitamin A, which can be harmful to the baby ¹.
• The NHS says there is a small risk of getting toxoplasmosis, which can cause miscarriage, from eating raw, undercooked, or cured meat ¹.

**A quick, honest note:** we're not medical professionals - everything here was researched by us from the public sources listed at the bottom of this page, and it isn't professional advice. Read our full note ↓

What foods should I avoid during pregnancy?

Below is what the NHS, the CDC, and the Office on Women's Health say about foods and drinks to avoid during pregnancy. The NHS says it is safest to avoid alcohol, because drinking alcohol in pregnancy can cause long-term harm to the baby ¹. The NHS says to avoid liver and foods containing liver, which have high levels of vitamin A that can be harmful to the baby ¹.

The NHS says there is a small risk of getting toxoplasmosis, which can cause miscarriage, from eating raw, undercooked, or cured meat ¹. The CDC says pregnant women are 10 times more likely to get a Listeria infection ³. The CDC says to avoid unpasteurized (raw) milk, dairy products made from raw milk, and soft cheese made from raw milk ³. The NHS says mould-ripened soft cheeses with a white coating on the outside, such as brie, camembert, and chevre, whether pasteurised or unpasteurised, must be thoroughly cooked before eating ¹.

The CDC says to heat deli meat, cold cuts, hot dogs, and fermented or dry sausages to 165°F, or until steaming hot, before eating ³. The NHS says cold-smoked and cured fish, such as smoked salmon, should be cooked until steaming hot ¹. The Office on Women's Health says to avoid raw sprouts of any kind, including alfalfa, clover, radish, and mung bean ².

How much caffeine is safe in pregnancy?

The NHS says you should not have more than 200mg of caffeine a day during pregnancy ¹. The Office on Women's Health says, "Moderate means less than 200 mg of caffeine per day, which is the amount in about 12 ounces of coffee." ²

Can I eat fish during pregnancy?

Here is what the Office on Women's Health and the NHS say about eating fish during pregnancy. The Office on Women's Health says to eat up to 12 ounces (about 2 servings) per week of cooked fish and shellfish with little or no mercury ². The Office on Women's Health adds to eat no more than 6 ounces, about 1 serving, per week of canned albacore or chunk white tuna, which has more mercury than canned light tuna ². The Office on Women's Health says to avoid high-mercury fish, namely shark, swordfish, king mackerel, and tilefish, also called golden or white snapper ². The NHS says you should not eat more than 4 cans or 2 tuna steaks a week ¹. The NHS says cold-smoked and cured fish, such as smoked salmon, should be cooked until steaming hot ¹.

What should I do if I ate something I should have avoided?

Here is what the NHS says if you are worried after eating something on the avoid list. In the UK, the NHS advises getting help from 111 if you are pregnant and you feel unwell after having food or drink that should be avoided in pregnancy ¹. The NHS also advises getting help from 111 if you have had symptoms of food poisoning, such as vomiting and diarrhoea, for more than 48 hours, or if you have symptoms of listeriosis or toxoplasmosis ¹.

Frequently asked questions

What foods should I avoid during pregnancy?

The NHS says it is safest to avoid alcohol ¹. The Office on Women's Health says to avoid raw sprouts of any kind, including alfalfa, clover, radish, and mung bean ². The CDC says to avoid unpasteurized (raw) milk and soft cheese made from raw milk ³.

How much caffeine is safe in pregnancy?

The NHS says you should not have more than 200mg of caffeine a day ¹. The Office on Women's Health says less than 200 mg of caffeine per day is the amount in about 12 ounces of coffee ².

Can I eat fish during pregnancy?

The Office on Women's Health says to eat up to 12 ounces (about 2 servings) per week of cooked fish and shellfish with little or no mercury ². The Office on Women's Health says to avoid high-mercury fish such as shark, swordfish, king mackerel, and tilefish ². The NHS says you should not eat more than 4 cans or 2 tuna steaks a week ¹.

What should I do if I ate something I should have avoided?

The NHS advises getting help from 111 if you are pregnant and you feel unwell after having food or drink that should be avoided in pregnancy ¹. The NHS also advises getting help from 111 if you have symptoms of listeriosis or toxoplasmosis, or food poisoning symptoms lasting more than 48 hours ¹.

A note from us

We're the team behind Yael & Michal. We are not doctors, nurses, lactation consultants, or psychologists, and nothing here is professional advice.

Everything above was researched by us from public, reputable sources - we name and link every one of them below - and summarized as carefully as we could, as a free resource for other mothers. We do this because we wished something like it had existed for us.

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We try hard to get it right, and we cite our sources so you can check us. But we are not a medical authority, and this cannot replace talking to a professional who knows you and your baby. Please check anything that matters with your doctor, midwife, or an IBCLC lactation consultant. This content has not been reviewed by a medical professional. Reading this site does not create a doctor-patient relationship, or any other professional relationship, between you and us.

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Sources

1. NHS (National Health Service, UK). https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/ (retrieved 2026-07-10).
2. Office on Women's Health (womenshealth.gov), U.S. Department of Health and Human Services. https://womenshealth.gov/pregnancy/youre-pregnant-now-what/staying-healthy-and-safe (retrieved 2026-07-10).
3. CDC (Centers for Disease Control and Prevention). https://www.cdc.gov/food-safety/foods/pregnant-women.html (retrieved 2026-07-10).