Once you are pregnant, food suddenly comes with a lot more questions. Meals you never thought twice about now come with a pause and a quick mental checklist.
This guide is here to simplify things for you when deciding what to eat.
It is not about restriction or fear, but about understanding which foods to avoid when pregnant and why. With the right information, you can make confident choices that nourish you and your baby without overthinking every bite.
📖 Related read: Pregnancy Diet: 11 Good Foods to Eat and What to Avoid
9 Foods to Avoid When Pregnant
Knowing what to skip is just as important as knowing what to add to your plate. This is not about fear or restriction but about reducing avoidable risks while your body is doing important work.
Here is a clear, practical list to keep in mind.
1. Raw/undercooked meat and seafood
These foods may carry bacteria and parasites that are riskier during pregnancy. This means no sashimi or yokhoe. It is best to ensure all meat and seafood are fully cooked before eating.
2. Raw eggs and foods made with them
Raw eggs may increase the risk of salmonella. This includes runny eggs, homemade mayonnaise, and certain desserts. Raw cookie dough is also advice against.
3. Unpasteurised milk and cheeses
Unpasteurised dairy such as raw cow or goat milk may contain harmful bacteria. Soft cheeses made from unpasteurised milk are best avoided unless clearly labelled safe.
Examples of soft cheeses:
- Brie
- Camembert in sandwiches or pastries
- Feta, usually in salads
- Blue cheese dressings
- Cream cheese spreads
- Fresh goat’s cheese
4. High mercury fish
While fishes like salmon contains essential omega-3s that are good for pregnancy, larger fish such as swordfish, king mackerel, marlin, and bigeye tuna contain higher levels of mercury, which may affect your baby’s development.
5. Processed meats
Deli meats and sausages may carry listeria if not heated properly. If you do eat them, make sure they are piping hot.
6. Organ meats
Organ meats such as liver contain high amounts of preformed vitamin A. Too much of this form of vitamin A may increase the risk of birth defects, so it is best avoided during pregnancy.
7. Raw sprouts
Raw sprouts like fresh taugeh have bacteria that are difficult to wash away. Cooking them thoroughly reduces the risk, but raw versions are best skipped.
8. Alcohol
There is no known safe amount of alcohol during pregnancy. Avoiding it entirely is the safest choice for your baby.
9. Excess caffeine
When caffeine is mentioned, the most common drink mothers think about is coffee. Some types of matcha can also contain high amounts of caffeine.
Too much caffeine may increase the risk of complications. It helps to keep intake moderate and be mindful of hidden sources.
Gentle Choices, Not Perfect Ones
Learning about food to avoid during pregnancy can feel overwhelming at first, especially when advice comes from all directions. The truth is that most risks are easy to manage once you know what to look out for.
Remember, pregnancy is a season, not forever. Avoiding certain foods now is one small part of caring for your growing baby. You are already doing the most important thing by paying attention and showing up for yourself every day.
MomGenie: For All Your Food Questions
If you ever pause mid meal and wonder whether something is safe to eat, you are not alone.
MomGenie gives you instant, personalised guidance based on your pregnancy stage, helping you make informed choices without panic. It is there for the everyday questions that pop up when you least expect them.
