Foods to Avoid During Pregnancy: The Complete List (2026)
Pregnancy comes with a surprisingly long list of "don'ts", and it's hard to keep them all straight. Here is the complete list in one place, grouped so it actually makes sense, with a one-line reason for each and a link to the full details. The good news: nearly every item has a safe swap, so this is about small adjustments, not going hungry.
Most of these come down to four risks: listeria (raw, chilled and unpasteurised foods), toxoplasma (undercooked and cured meat), mercury (large fish) and too much vitamin A (liver). Where you see a food you've already eaten, don't panic, a one-off is rarely the problem. Just switch going forward.
Raw & undercooked foods
The listeria and bacteria risk. Cook thoroughly and these become safe.
Unpasteurised & soft cheeses
Soft, mould-ripened and blue cheeses can grow listeria, unless they're cooked until steaming. Hard and pasteurised cheeses are fine.
Cured & deli meats (unless heated)
Cured and cold deli meats can carry listeria and toxoplasma. Heat them until steaming and they're safe.
Liver & pâté (too much vitamin A)
Liver and liver pâté are very high in vitamin A, which can harm the baby in large amounts, and pâté also carries a listeria risk.
High-mercury fish
Large predatory fish carry the most mercury. See our full seafood in pregnancy guide for the fish you can enjoy.
Drinks & other
Alcohol is best avoided entirely; keep caffeine under about 200 mg a day; and skip raw sprouts (cook them instead).
That's the list. For anything not here, use our A–Z food checker, over 800 foods with an instant safe / caution / avoid verdict.
Frequently Asked Questions
What foods should I avoid during pregnancy?
The main ones are: raw or undercooked eggs, meat and fish (including sushi and ceviche); unpasteurised and soft mould-ripened cheeses; cold cured and deli meats; liver and pâté; high-mercury fish (shark, swordfish, marlin); raw sprouts; and alcohol. Keep caffeine under about 200 mg a day.
What happens if I accidentally ate something on the avoid list?
Try not to panic - a single accidental exposure is rarely the cause of harm. Stop eating it going forward and watch for any fever or illness over the next days to weeks. Contact your midwife or GP if you feel unwell.
Can I eat these foods if they're cooked?
Often yes. Cooking until steaming makes deli meats, soft cheeses and eggs safe by destroying listeria. It's the raw, cold or unpasteurised versions that are the concern.
Is it the food itself or how it's prepared?
Usually the preparation. Most "avoid" foods become safe when thoroughly cooked or when you choose a pasteurised version. High-mercury fish and alcohol are the main exceptions to avoid entirely.
Sources: NHS, CDC, ACOG, FDA.
How we review: Written by the PregnancySafeFoods editorial team and checked against official guidance. Our editorial policy.
Educational information only, not medical advice. Always consult your own healthcare provider.
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