Foods to avoid during early pregnancy
Keeping you and your baby safe, one bite at a time
When you’re pregnant, every little decision feels more meaningful—especially when it comes to food. While it’s important to nourish your growing baby with wholesome meals, it’s equally vital to be aware of foods that could pose a risk in early pregnancy.
Don’t worry—this isn’t about restriction, but empowerment through knowledge. Let’s walk through the foods to avoid during early pregnancy and why steering clear of them helps protect your baby’s healthy development.
❌ 1. Unpasteurized Dairy Products
These include some soft cheeses like:
- Brie
- Camembert
- Feta
- Blue cheese (unless specifically labeled pasteurized)
Why to avoid: Unpasteurized dairy can carry listeria, a harmful bacteria that increases the risk of miscarriage, stillbirth, or serious illness in newborns.
✅ Safer option: Choose hard cheeses or pasteurized versions of soft cheese.
❌ 2. Raw or Undercooked Meats
Avoid rare steak, undercooked sausages, or deli meats (unless reheated until steaming).
Why to avoid: These can contain bacteria like toxoplasma and listeria, or parasites that can affect your baby’s development.
✅ Safer option: Ensure meats are well-cooked and piping hot throughout.
❌ 3. Raw Eggs
This includes:
- Homemade mayonnaise
- Uncooked cake batter
- Some salad dressings or aiolis
Why to avoid: Raw eggs may carry salmonella, which can cause severe food poisoning.
✅ Safer option: Use pasteurized eggs or fully cooked egg dishes.
❌ 4. Certain Seafood and Fish
Avoid high-mercury fish, such as:
- Shark
- Swordfish
- King mackerel
- Tilefish
Why to avoid: High mercury levels can harm your baby’s developing brain and nervous system.
✅ Safer option: Stick to low-mercury fish like salmon, sardines, trout, or cooked prawns (2–3 servings per week is ideal).
❌ 5. Raw or Undercooked Seafood
This includes:
- Sushi with raw fish
- Oysters
- Clams
Why to avoid: Raw seafood may carry bacteria and parasites that can lead to foodborne illness.
✅ Safer option: Enjoy vegetarian or fully cooked sushi alternatives!
❌ 6. Unwashed Fruits and Vegetables
While fruits and veggies are a pregnancy essential, eating them unwashed can expose you to toxoplasma or other bacteria.
✅ Safe habit: Rinse thoroughly under running water, even if you plan to peel them.
❌ 7. Liver and Liver Products
These include liver pâté or liver sausages.
Why to avoid: Liver contains high levels of vitamin A (retinol), which can be harmful to your baby in excess during early pregnancy.
✅ Safer option: Get your vitamin A from safer sources like sweet potatoes or carrots.
❌ 8. Caffeine in Excess
While not a food, it’s important to limit caffeine during pregnancy (see our full article on this topic!).
✅ Safe limit: Up to 200mg per day—roughly one cup of brewed coffee or two cups of tea.
❌ 9. Alcohol
Even small amounts of alcohol can affect your baby’s development in early pregnancy.
✅ Safe choice: No amount of alcohol has been proven safe during pregnancy. It’s best to skip it entirely.
A Note on Compassion and Balance
It’s easy to feel overwhelmed, especially with so many changes happening in your body and life. But take heart—pregnancy isn’t about perfection. It’s about doing your best, staying informed, and taking small steps that protect and nourish your little one.
If you ever feel unsure about a food or craving, don’t hesitate to talk to your healthcare provider or reach out to the Bump2Baby community for support.
You’re already making thoughtful choices, and that’s something to be proud of.
You’ve got this. You’re growing a tiny miracle—and every bite of care counts. 💛