What foods should I avoid during pregnancy?

Confused about what to eat when pregnant? Here’s your need-to-know guide on pregnancy foods to avoid. You probably know there are some foods and drinks that are off the menu when you’re pregnant – how annoying when all you want to do is eat! There’s good reason though, because your immune system is suppressed during pregnancy to make it easier for your body to accept your baby. 

Runny eggs are back on the menu! In the past, pregnant women have been advised to avoid raw or partially cooked eggs for fear of salmonella food poisoning, but this advice has now changed. Hen’s eggs produced under the British Lion Code of Practice have a Red Lion logo on the box and stamped on the shell of each egg. 

Previous advice was that women should avoid peanuts in pregnancy if they had a family history of allergy, such as asthma, eczema, food allergy or hay fever, for risk of triggering it in their baby. But a 2012 study, published in Journal of Allergy and Clinical Immunology, showed there’s no clear evidence that eating nuts or peanuts in pregnancy will cause allergy in your baby.⁶

Alternative choice: if you do have a nut allergy, we understand it can be difficult to find your favourite foods – our nut-free selection should help you out with some tasty treats and classic staples that are safe for you and your baby.

It’s best to avoid blue-veined soft cheeses, like gorgonzola, and mould-ripened soft cheeses, like brie – unless cooked. In general, soft cheeses contain more moisture and are less acidic than hard cheeses, providing the ideal conditions for the bacteria listeria to thrive. Although rare, even mild listeria infection in pregnancy could cause miscarriage, stillbirth or illness. There are lots of cheeses that are safe to eat in pregnancy. Cream cheese, cheese spread, feta, mozzarella and ricotta are fine, as long as they’re pasteurised. And all hard cheeses are safe too, like cheddar, parmesan and stilton, even if they contain mould or are unpasteurised. 

Stick to pasteurised milk and yoghurts when pregnant. Processed ice creams are safe but check homemade or artisan varieties are made without egg or using a pasteurised egg substitute.

Make sure all meat and poultry is piping hot and thoroughly cooked through, with no trace of blood or pink before you tuck in. Be especially careful with poultry, pork, sausages, burgers and mince.

In pregnancy, aim to avoid all pâté, whether it’s made from meat, fish or vegetables, as it may contain high levels of listeria. Meat pâté is often made from liver, which should also be avoided. Liver is high in vitamin A, which can harm your baby.

• Cooked fish and seafood 
• Smoked fish like trout and salmon 
• Raw or lightly cooked fish in sushi – if the fish has been frozen first 
• Cold pre-cooked prawns 
• Cooked shellfish, like lobster, crab, mussels, prawns, clams and scallops

Steer clear of fish containing higher levels of mercury, including swordfish, shark and marlin, as this can affect the development of your baby’s nervous system. Limit the amount of tuna you eat too, as this contains quite high levels of mercury. Stick to two fresh steaks (140g each, cooked) or four cans (140g, drained) per week. Oily fish, such as salmon, mackerel and fresh tuna, are good for your baby’s developing brain, but don’t eat more than two portions a week as they may contain pollutants. 

Minimise your risk of food poisoning with these simple steps: