Foods in Pregnancy: What Official Bodies Advise Eating and Avoiding
What the US FDA and the UK NHS advise pregnant people to avoid or limit, including Listeria risks, fish and mercury, raw sprouts, eggs, liver, caffeine and alcohol.
Content last updated . This page has not been medically reviewed.
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Listeria first
Most foods are safe in pregnancy, as the NHS notes, but a few need care or should be avoided. [1] The most serious food risk the sources describe is listeriosis, an infection caused by the bacterium Listeria monocytogenes. The FDA says pregnancy changes the immune system, making pregnant women more susceptible, and that infection can cause miscarriage, stillbirth, premature delivery or a life-threatening infection in the newborn. [2] Symptoms in pregnancy may be mild or even go unnoticed, so a person can be infected without feeling very ill. [2] The FDA says a pregnant woman who suspects listeriosis should seek medical care immediately and tell her provider what she ate. [2] Mild symptoms the FDA lists include fever, muscle aches, nausea, vomiting and diarrhea. [2]If you already ate something on the "avoid" list, the NHS says it is unlikely to affect your baby if you did not get ill, and to talk to your midwife or GP if you are worried or have symptoms. [1]
Two bodies, some differences
This page reports advice from the US (FDA and EPA) and England (NHS). They agree on most points but differ in detail, for example egg labeling, caffeine limits and fish amounts. Follow the advice from your own country's health service and your prenatal clinician. See also pregnancy and breastfeeding safety.What the official sources say
| Food | FDA (US) | NHS (England) |
|---|---|---|
| Unpasteurized milk and dairy | Do not eat raw (unpasteurized) milk or foods that contain it. [3] | Avoid unpasteurised milk, cream, yoghurt, butter and ice cream. [1] |
| Soft cheese | Do not eat soft cheeses such as feta, brie, camembert, blue-veined cheese, queso blanco, queso fresco or panela unless made with pasteurized milk. [3] | Pasteurised soft cheeses such as cottage cheese, cream cheese, mozzarella and feta are listed as safe. Mould-ripened and blue-veined cheeses must be thoroughly cooked. [1] |
| Deli meats, hot dogs, cured meats | Do not eat unless reheated until steaming hot. [3] | Cold cured meats such as salami and prosciutto should be cooked until steaming hot. [1] |
| Pâté | Do not eat refrigerated pâtés or meat spreads. Canned or shelf-stable ones are listed as okay. [3] | Meat pâté is in the "be careful" group: keep chilled and eat before the use-by date. [1] |
| Smoked fish | Do not eat refrigerated smoked seafood unless in a cooked dish. [3] | Cold-smoked and cured fish such as smoked salmon must be cooked until steaming hot. [1] |
| Raw or undercooked meat | Raw and undercooked meat is a source of the parasite Toxoplasma gondii. [4] | Avoid raw or undercooked meat: a small risk of toxoplasmosis. [1] |
| Liver | Not covered in the pages we read. | Avoid liver and liver products: high vitamin A, which can harm the baby. [1] |
| Eggs | Cook eggs until yolks and whites are firm; avoid tasting raw batter or other foods with raw eggs. Commercial mayonnaise and sauces use pasteurized eggs. [5] | Hen eggs without the British Lion stamp or Laid in Britain mark should not be eaten raw or partially cooked. [1] |
| Raw sprouts | Avoid raw sprouts of any kind (alfalfa, clover, radish, mung bean); cook them thoroughly. [6] | Not covered in the page we read. |
| Fresh-squeezed juice | Pregnant women should avoid unpasteurized juices, including fresh-squeezed juice sold by the glass. [6] | Not covered in the page we read. |
| Fruit and vegetables | Rinse raw fruit and vegetables under running water. [6] | Wash thoroughly; cook enoki mushrooms thoroughly. [1] |
| Raw shellfish | Not covered in the pages we read. | Avoid raw shellfish: bacteria or toxins can make you seriously unwell. [1] |
| Game meats | Not covered in the pages we read. | Game meats may contain lead. [1] |
Fish and mercury
Fish can be part of a healthy pregnancy diet and also carries a mercury question. The FDA and EPA (revised 2021) say people who are pregnant or breastfeeding should eat between 8 and 12 ounces a week of a variety of seafood from choices lower in mercury, and list king mackerel, marlin, orange roughy, shark, swordfish, Gulf of Mexico tilefish and bigeye tuna as choices to avoid. [7] They describe 2 to 3 servings a week from the "Best Choices" list, or 1 serving from the "Good Choices" list, with a serving at 4 ounces. [7] For fish caught by family or friends, the advice is to check local advisories; if there is none, eat only one serving and no other fish that week. [7]The NHS gives different limits: no more than 4 cans or 2 steaks of tuna a week and no more than 2 portions of oily fish a week, and it lists swordfish, shark and marlin to avoid. [1] See fish and mercury: what official advice says and oily fish.
Drinks
- Caffeine: the NHS advises no more than 200 mg a day. [1] See caffeine in foods and drinks.
- Alcohol: the NHS says it is safest to avoid alcohol in pregnancy. [1]
- Herbal teas: the NHS advises no more than 4 cups of herbal tea a day and to avoid teas containing liquorice root. [1]
Nutrients and other notes
The FDA advises people who are or may become pregnant to consume 400 micrograms of folic acid daily, from supplements or fortified foods. [8] See folic acid and folate before and during pregnancy. The FDA also notes that rice is a leading dietary source of arsenic that may have developmental effects, and says it monitors arsenic in food. [8] Peanuts and other nuts are safe for most pregnant people, the NHS says, unless a doctor or midwife has said otherwise or there is an allergy. [1]Frequently asked questions
What foods should I avoid when pregnant?
Both the FDA and NHS advise against unpasteurized dairy, and give specific advice on soft cheeses, deli and cured meats, smoked fish and some fish high in mercury. See the table above. [3][1]
Why is Listeria a bigger concern in pregnancy?
The FDA says pregnancy changes the immune system, and infection can lead to miscarriage, stillbirth, premature delivery or serious infection in the newborn. [2]
Are raw sprouts safe to eat during pregnancy?
The FDA advises avoiding raw sprouts of any kind and cooking them thoroughly. [6]
How much fish is advised in pregnancy?
The FDA and EPA advise 8 to 12 ounces a week of lower-mercury seafood, while the NHS sets separate limits for tuna and oily fish. [7][1]
What if I ate something on the avoid list?
The NHS says it is unlikely to affect your baby if you did not get ill, and to speak to a midwife or GP if worried or if you have symptoms. [1] The FDA advises seeking care immediately if listeriosis is suspected. [2]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Limits of this page
- This is a summary of official advice, not a diet plan. Your clinician knows your health history.
- Pages differ by country and by year. The FDA "Food Safety for Moms-to-Be" pages we read were marked current between 2018 and 2024, the FDA Listeria page in January 2025, and the NHS page was reviewed in June 2026.
- For raw sprouts and unpasteurized products in general, see raw sprouts, raw milk and undercooked foods and pasteurized vs unpasteurized foods.
References
- NHS (England). Foods to avoid in pregnancy. Page last reviewed 15 June 2026. Read 2026-10-23.
- US Food and Drug Administration. Listeria (Listeriosis). Read 2026-10-23.
- US Food and Drug Administration. Ready-to-Eat Foods (Food Safety for Moms-to-Be). Read 2026-10-23.
- US Food and Drug Administration. Food Safety for Moms-to-Be: At-a-Glance. Read 2026-10-23.
- US Food and Drug Administration. Dairy and Eggs (Food Safety for Moms-to-Be). Read 2026-10-23.
- US Food and Drug Administration. Fruits, Veggies and Juices (Food Safety for Moms-to-Be). Read 2026-10-23.
- US Food and Drug Administration and Environmental Protection Agency. Advice about Eating Fish. Advice revised October 2021. Read 2026-10-23.
- US Food and Drug Administration. Dietary Advice Before and During Pregnancy. Content current as of 30 July 2024. Read 2026-10-23.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.