12 Foods to Avoid During Pregnancy for Baby’s Health

  • postauthorOnsurity Editorial
  • postdateJanuary 28, 2025
  • postreadtime10 min read
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Pregnancy is one of the most magical moments of a mother’s life, and this is the time to take utmost care of your health and that of the baby growing inside your womb. But while we often make several changes to care for our overall well-being and health, did you know there are some everyday foods to avoid during pregnancy?

As per WHO findings, 40% of pregnant women worldwide are anaemic, and a significant reason for this is attributed to the diet of the mother. Your diet is crucial in supporting your baby’s development and ensuring your overall well-being.

Even seemingly harmless foods and meals can cause health problems for the mother and the baby. This is because your body undergoes a big change, thereby increasing its susceptibility to infections and some toxins to which it might otherwise not have had an adverse reaction.

Therefore, it is essential to abstain from specific food items during this sensitive stage of your life to avoid serious health issues due to foodborne illnesses, nutrient deficiencies, or developmental problems for the baby.

In this blog, we will discuss the 12 foods to avoid during pregnancy and provide healthier alternatives so you and your baby are safe and thriving.

Why Is It Important to Avoid Certain Foods During Pregnancy?

During this delicate time, your body needs certain essential nutrients, such as iron and folate, to help keep you healthy. This is why WHO recommends eating green and orange vegetables, fruits, milk, meat, poultry, fish, beans, nuts, whole grains, and other healthy and safe foods.

However, the preparation and quality of the food can also make a big difference and can often lead to the following:

1. Foodborne Illnesses

Many raw or undercooked food items can carry bacteria like Salmonella, Listeria, and E. coli. These bacteria can cause foodborne illnesses, which can be severe for both the mother and the child.

2. Challenges in Fetal Development

Some substances in certain foods can interfere with the baby’s development. For example, overexposure to some kinds of fish can damage the developing nervous system. Likewise, alcohol causes FASDs (Fetal alcohol spectrum disorders), which result in serious physical and mental impairments.

3. Effect on Maternal Health

Some components of diet might have implications for maternal health. For example, heavy intake of caffeine can raise the chance of miscarriage and lead to lower birth weight.

Thus, it is essential to know what food to avoid during pregnancy and what to eat instead to help you get the proper nutrients without putting your or your baby’s health at risk.

Also read: 6 Common Health Problems during Pregnancy

12 Foods to Avoid During Pregnancy Time

To ensure you are always safe and healthy, it is important to know what not to eat when pregnant. Unsure what these food items are?

We have compiled a list of the 12 foods to avoid during pregnancy, with all the information you need to know about why they should be avoided, the risks, and the ideal alternatives you can consume instead.

1. Raw or Undercooked Meat

Meat is actually a rich source of protein and is often consumed by pregnant mothers. However, raw or undercooked meat can harbour harmful bacteria and parasites, including Toxoplasma gondii, Salmonella, and E. coli.

Health Implications

Eating raw or uncooked meat can cause severe diarrhoea and dehydration, which can be harmful to both the mother and the baby. If this condition persists, it can hinder nutrient absorption, affecting the baby’s growth and development.

Tips or Alternatives

Instead of meat, you can adopt plant-based protein sources such as lentils, beans, tofu, and tempeh. If you want to consume meat, ensure that the meat you cook is brought to at least 63°C or 145°F for whole cuts while at 71°C or 160°F for ground meat.

foods to avoid during pregnancy - undercooked meat

2. Raw Eggs

Raw eggs contain Salmonella bacteria, which is similar to those in raw meat. This bacteria can lead to severe food poisoning, and the infection may cause fever, diarrhoea, and abdominal cramps, which can be very dangerous during pregnancy.

Health Implications

In addition to the effects on the mother’s health, severe Salmonella infections in the mother can also affect the baby, potentially leading to preterm labour or low birth weight.

Tips or Alternatives

Use pasteurised eggs or egg products for recipes requiring raw eggs, like boiled or scrambled eggs. The pasteurisation process kills harmful bacteria without altering taste or texture.

Also read: 12 Effective Ways To Control Food Cravings

foods to avoid during pregnancy - raw egg

3. Unpasteurised Dairy Products

Unpasteurised or raw dairy products like milk, cheese, and yogurt often contain harmful bacteria like Listeria.

Health Implications

Listeriosis can cause severe complications in pregnancy, including miscarriage, stillbirth, or infection in a newborn. For the mother, it can even lead to fever, fatigue, and other symptoms that will stress your body during pregnancy.

Tips or Alternatives

Always choose pasteurised milk and dairy products, such as hard cheese, cottage cheese (Paneer), or cream cheese, which are safer alternatives.

foods to avoid during pregnancy - unpasteurised dairy products

4. Certain Fish High in Mercury

Fish is an excellent protein source, but certain fishes with high mercury content should be avoided. These include fish like sharks, swordfish, king mackerel, tuna (including canned products), and tilefish, which can often accumulate high concentrations of mercury.

Health Implications

Overexposure to mercury leads to neurological diseases in the body, including cerebral palsy and developmental delay. Mercury can also impair cognitive function and learning abilities in the child.

Tips or Alternatives

Always opt for safer alternatives like salmon, sardines, cod, catfish, and tilapia, which also provide essential omega-3 fatty acids for a baby’s brain development. If you cannot assess the mercury levels in the fish sold in your region, you can check the FSSAI website or even consult with your doctor before you start consuming it.

Also read: Quick and Easy to Cook High Protein Recipes

foods to avoid during pregnancy - fishes with high mercury content

5. Raw Shellfish

Raw shellfish, such as oysters, clams, or mussels, can host nasty bacteria, viruses, or parasites like Vibrio or Norovirus. Such pathogenic agents are not commonly visible and could cause horrible foodborne illnesses.

Health Implications

Infected shellfish may lead to gastrointestinal infections, which are risky during pregnancy. It can also affect the development of the baby, leading to the risk of preterm birth.

Tips or Alternatives

You should never consume raw fish dishes like sushi, sashimi, or raw oysters when you are pregnant. If you do want to indulge in shellfish, we recommend grilled and baked recipes.

foods to avoid during pregnancy - raw shellfish

6. Deli Meats and Processed Foods

Deli meats and processed foods like sausages, hot dogs, and cold cuts can contain harmful bacteria like Listeria monocytogenes. These bacteria can survive in cold environments and pose a significant risk to pregnant women.

Health Implications

Symptoms of Listeria infection can include fever, muscle aches, headache, and nausea. In severe cases, Listeria infection can lead to meningitis or sepsis, which can be life-threatening.

Tips or Alternatives

Similar to raw meat, heat the deli meats to at least 165°F (74°C) to kill Listeria bacteria. In most cases, you can opt for fresh, unprocessed meats and cook them thoroughly, which is safer and provides better nutritional value.

Suggested read: Postnatal Diet: 6 Tips to Eat Healthy After Baby Delivery

foods to avoid during pregnancy - deli meats and processed foods

7. Raw Sprouts

Due to their moist growing conditions, raw sprouts, including alfalfa, bean, clover, and radish sprouts, are vulnerable to contamination with E. coli and Salmonella. Bacteria can stay inside the sprouts, making washing useless.

Health Implications

For the mother, the bacterial infection causes dehydration and prolonged sickness that indirectly affects the health of the pregnancy. It can disrupt the supply of nutrients and oxygen to the baby, potentially impacting its growth.

Tips or Alternatives

If you enjoy sprouts, cook them thoroughly to eliminate harmful bacteria. You can opt for grated carrots or toasted nuts for salads or other options.
foods to avoid during pregnancy - raw sprouts

8. Caffeine

What could a humble cup of coffee do to you during a pregnancy, right? Most mothers tend to think the same way, but that is unfortunately not so harmless. Excessive caffeine intake during pregnancy can increase the risk of miscarriage and low birth weight.

Health Implications

Caffeine can disrupt sleep patterns, which can be challenging during pregnancy. Excessive caffeine intake can also lead to anxiety, nervousness, and irritability.

Tips or Alternatives

Limit your caffeine intake to 200 milligrams daily, equivalent to about two cups of coffee. This includes all your caffeine sources, including chocolate, energy drinks, or other food products. If you want a sip of coffee, opt for decaffeinated or some other beverage.

Also read: Pregnancy Diet: Foods to Eat During Pregnancy

foods to avoid during pregnancy - caffeine

9. Alcohol

Alcohol is a big No-No during pregnancy and is reiterated by several healthcare workers.  Consumption during pregnancy can lead to Fetal Alcohol Spectrum Disorders (FASDs), a range of congenital disabilities that can cause severe physical and mental disabilities to the child.

Health Implications

FASDs can cause lifelong physical and mental disabilities. Children with FASDs may experience difficulties with learning, attention, and behaviour.

Tips or Alternatives

The safest option is to avoid alcohol entirely during pregnancy. For social occasions, you may opt for non-alcoholic beverages like freshly prepared juices, herbal tea, and others that are safe to consume.

foods to avoid during pregnancy - alcohol

10. Unwashed Fruits and Vegetables

Fruits and vegetables are a must-have in your diet during pregnancy, but if they are unwashed or stale, they can lead to issues. Unwashed fruits and vegetables can carry harmful bacteria, such as E. coli and Salmonella, similar to uncooked meat.

Health Implications

It can cause foodborne illnesses and toxoplasmosis, a parasitic infection acquired by contamination of the soil on fruits and vegetables. This can lead to diarrhea, vomiting, and abdominal cramps. In most cases, it can even lead to loss of fluids, which harms the mother and baby’s health.

Tips or Alternatives

Wash fruits and vegetables thoroughly under running water, even if you plan to peel them. Then, scrub them with a dry paper towel or vegetable brush to remove any remaining bacteria.

Quick read: 5 Pregnancy Exercises at Home

 

foods to avoid during pregnancy - unwashed fruits and vegetables

11. Soft Cheeses Made from Unpasteurised Milk

Some soft cheeses prepared from unpasteurised milk may harbour Listeria. This can lead to severe diseases, such as miscarriage, stillbirth, or premature birth.

Health Implications

Listeriosis may cause severe developmental problems, preterm delivery, or neonatal death. It can even cause several illnesses and complications during pregnancy for the mother.

Tips or Alternatives

Choose hard cheeses like cheddar, parmesan, paneer, or soft cheeses explicitly labeled pasteurised.

foods to avoid during pregnancy - soft cheeses made from unpasteurised milk

12. Liver and Liver Products

Liver and liver-based products are extremely high in vitamin A, particularly in the form of retinol. However, excessive vitamin A intake during pregnancy can be toxic and harm the baby’s development.

Health Implications

The liver can harbour toxins absorbed from the animal’s diet or surroundings. This could lead to excessive Vitamin A collection, which can cause heart and neural tube defects in the baby.

Tips or Alternatives

Try to avoid liver and liver products entirely during your pregnancy. Instead, we recommend choosing fresh alternatives like lean meat, poultry, fish, beans, and nuts.

Also read: Benefits of Breastfeeding for a Mother and Child

foods to avoid during pregnancy - liver products

Tips for a Balanced and Safe Pregnancy Diet

Apart from the above-mentioned foods, here are other precautions that can help ensure a safe and relevant diet during pregnancy:

  • Consult a healthcare expert: Your healthcare provider can provide personalised dietary advice based on your specific needs and medical history. If you have a medical plan, you can easily book discounted health checkups to get a detailed report on your health and make dietary changes accordingly.
  • Stay hydrated: In addition to your diet, make sure you consume liquids and water regularly. We recommend having 8-10 glasses of water daily, depending on your health condition and environment.
  • Be mindful of cravings: Pregnancy cravings are notorious for making us do things to avoid during pregnancy. Instead of giving in to your cravings, try substituting it with healthy alternatives.
  • Stay physically active: Although this is not directly related to your diet, exercise is essential as it enhances digestion, weight management, and general health. Go for a casual stroll, do some prenatal yoga, or indulge in some light activities that get you moving without being too painful.

Conclusion

By understanding the foods to avoid and the nutrients to prioritise, you can nourish both yourself and your growing baby. For this delicate phase, the FSSAI recommends having a healthy diet of cereals, millets, pulses, green leafy vegetables (fresh and cleaned), milk and safe milk products, fats and oils, jaggery, safe fruits, and other vegetables.

With proper guidance and commitment to a balanced diet, you can ensure a safe and enjoyable pregnancy experience.

For ongoing health and wellness support throughout your journey, consider Onsurity’s comprehensive healthcare plans, which include everything you need, including discounts on medicines, health checkups, and other maternity benefits.

Please talk to our experts today to know how our health plans can be the ideal companion in your remarkable journey.

FAQs:

1. Which food should be completely avoided by a pregnant woman?
Certain foods should be avoided completely during pregnancy, such as raw or undercooked meat, unpasteurised dairy products, fish high in mercury and alcohol. Avoiding these is essential to prevent foodborne illnesses, developmental issues, and toxicity.
2. What should I avoid in the first trimester?
Besides the foods listed above one must limit processed foods like pasteries, cake, pizza, burgers and fried items. They contain high amounts of saturated fats. besides, they contain additives and preservatives which adversely impact fetal development.
3. Which fruits are avoided in pregnancy?
Fruits like papaya and pineapple must be avoided during pregancy as they induce premature contraction, leading to miscarriage. Besides, grapes generate heat in the body which is not good for the mother and the baby during the final trimesters.
4. Is it safe to eat eggs during pregnancy?
Yes, eating eggs during pregnancy is safe as long as they are cooked well. Avoid raw or undercooked eggs.
5. How much caffeine is safe to consume during pregnancy?
It’s recommended to limit caffeine intake to 200 milligrams per day during pregnancy. This is equivalent to about two cups of coffee.
6. What types of fish should I avoid while pregnant?
Avoid mercury-rich fish, such as sharks, swordfish, tilefish, and king mackerel. Opt for low-mercury fish like salmon, tilapia, and cod.
7. Can I drink herbal teas during pregnancy?
Yes. Some herbal teas are safe during pregnancy, but it’s best to consult with your healthcare provider before consuming any herbal tea.
8. What should I do if I accidentally eat something unsafe during pregnancy?
If you eat something unsafe during pregnancy don’t panic! Stay calm and monitor any symptoms. If you experience any symptoms of food poisoning or other complications like nausea, fever, or cramping, contact your healthcare provider immediately.
9. How can I make sure fruits and vegetables are safe to eat?
Wash fruits and vegetables thoroughly with clean water to remove pesticides, dirt, and bacteria. Peel where necessary, and if you are eating raw vegetables like sprouts, ensure they are fresh and handled properly.

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