Foods to Avoid During Pregnancy: Complete List 2025

1. Raw Fish and Seafood

Why avoid: Risk of parasites (anisakis) and bacteria (listeria, salmonella)

• Sushi and sashimi
• Raw oysters, clams, mussels
• Ceviche and poke
• Raw fish in any form

Safe alternative: Fully cooked fish (salmon, cod, tilapia) - 2-3 servings per week

2. Unpasteurized Dairy Products

Why avoid: Risk of listeria contamination

• Raw milk
• Unpasteurized cheese (brie, feta, blue cheese - check labels)
• Soft cheeses made from unpasteurized milk

Safe alternative: Pasteurized milk and cheeses (always check labels)

3. Raw Eggs

Why avoid: Risk of salmonella

• Raw cookie dough
• Raw cake batter
• Runny eggs (sunny side up, poached)
• Hollandaise sauce

Safe alternative: Fully cooked eggs (hard-boiled, scrambled, well-done)

4. High-Mercury Fish

Why avoid: Mercury can harm baby's developing nervous system

• Shark
• Swordfish
• King mackerel
• Tilefish

Safe alternative: Low-mercury fish like salmon, cod, tilapia, shrimp (2-3 servings/week)

5. Alcohol

Why avoid: No safe amount during pregnancy. Can cause fetal alcohol syndrome.

Safe alternative: Non-alcoholic beverages, mocktails, sparkling water