Foods to Avoid in Pregnancy: The Complete NHS List

Knowing what to avoid eating during pregnancy can feel overwhelming, but the NHS guidance is clear and straightforward. Here's the complete list of foods to avoid, foods to be careful with, and what you can eat safely.

Table of Contents

1. Why Some Foods Are Risky
2. Foods to Avoid Completely
3. Foods to Be Careful With
4. Foods That Are Safe
5. Caffeine Limits
6. Alcohol
7. What If You Accidentally Eat Something on the List?

Why Some Foods Are Risky

• Listeria: A bacteria that can cause listeriosis, which can lead to miscarriage, stillbirth, or severe illness in newborns. Found in unpasteurised dairy, soft mould-ripened cheeses, and ready-to-eat foods.
• Salmonella: A bacteria causing food poisoning, which can be severe in pregnancy. Found in raw or undercooked eggs, poultry, and meat.
• Toxoplasmosis: A parasite found in undercooked meat, unwashed vegetables, and cat litter. Can cause serious harm to your baby.
• Vitamin A toxicity: Too much vitamin A (retinol) can harm your baby's development. Found in liver and liver products.
• Mercury and other contaminants: Found in certain fish, can affect your baby's nervous system.

Foods to Avoid Completely

Cheese

• Soft mould-ripened cheeses: Brie, camembert, chèvre (goat's cheese with a white rind)
• Soft blue-veined cheeses: Roquefort, gorgonzola, danish blue
• (These can be eaten if cooked thoroughly until steaming hot)

Meat and Pâté

• Raw or undercooked meat: No rare steaks, no pink meat. All meat should be cooked until steaming hot throughout
• Liver and liver products: Liver pâté, liver sausage, fish liver oil supplements — too much vitamin A
• All types of pâté: Including vegetable pâté — risk of listeria

Fish

• Shark, swordfish, and marlin: High mercury levels — avoid completely
• Raw shellfish: Oysters, mussels, clams, prawns — risk of food poisoning
• Limit tuna to 2 tuna steaks (140g each) or 4 medium tins per week: Mercury risk

Eggs

• Raw or partially cooked eggs (unless they have the British Lion Code stamp): No runny eggs, raw egg in mayonnaise, mousse, or cake batter

Milk

• Unpasteurised (raw) milk: All raw milk products

Other

• Unwashed vegetables and salads (when eating out): Risk of toxoplasmosis
• Cold cured meats (unless cooked): Salami, chorizo, pepperoni, prosciutto — risk of toxoplasmosis

Foods to Be Careful With

Eggs

Eggs with the British Lion Code stamp (a red lion mark on the shell) are considered safe to eat runny or raw in the UK. This includes soft-boiled eggs, poached eggs, and eggs in homemade mayonnaise. Eggs without this stamp should be cooked until the yolk and white are solid.

Fish

• Eat 2 portions of fish per week, one of which should be oily (salmon, mackerel, sardines)
• Limit tuna to 2 steaks or 4 tins per week
• Avoid shark, swordfish, and marlin completely
• Cook all fish thoroughly (no raw fish/sushi unless previously frozen)

Caffeine

• Limit to 200mg per day (about 2 cups of instant coffee or 3 cups of tea)
• Remember caffeine is also in chocolate, cola, energy drinks, and some medications

Peanuts

• Safe to eat unless you're allergic yourself — previous advice to avoid has been withdrawn
• If you have a family history of allergies, discuss with your midwife

Foods That Are Safe

• Hard cheeses: Cheddar, parmesan, edam, gouda — all safe
• Pasteurised soft cheeses (without a mould rind): Mozzarella, feta, halloumi, ricotta, cream cheese, cottage cheese — all safe
• Cooked cheeses: Any cheese that's been cooked until steaming hot is safe, including brie and camembert
• Cooked meat: All meat cooked until steaming hot throughout (no pink)
• Cooked fish: Salmon, cod, haddock, prawns — all safe when cooked
• British Lion Code eggs: Safe runny or raw
• Pasteurised milk: All standard supermarket milk
• Washed salads and vegetables: Wash thoroughly at home
• Cooked shellfish: Prawns, mussels, and oysters are safe when cooked until hot
• Most herbal teas: (see our pregnancy-safe herbal teas guide)
• Pasteurised honey: Safe
• Nuts: All nuts are safe unless you're allergic

Caffeine Limits

• 1 mug of instant coffee: ~100mg
• 1 mug of filter coffee: ~140mg
• 1 mug of tea: ~75mg
• 1 can of cola: ~40mg
• 1 energy drink: ~80mg
• 1 bar of dark chocolate (50g): ~25mg

So you can have about 2 mugs of instant coffee or 2-3 mugs of tea per day and stay within the limit. Remember to count all sources of caffeine, not just coffee.

Alcohol

Alcohol in the first trimester carries the highest risk, as your baby's organs are forming. The first 12 weeks are a critical period for development, so avoiding alcohol is particularly important now.

What If You Accidentally Eat Something on the List?

1. Stop eating it: No need to finish the rest.
2. Watch for symptoms: Nausea, vomiting, diarrhoea, or fever within 24 hours.
3. Contact your GP or call 111 if you feel unwell or develop a fever.
4. Don't beat yourself up: One accidental exposure is very unlikely to cause harm. The risk comes from regular consumption.

Frequently Asked Questions

Only if the fish has been previously frozen (which kills parasites) and is from a reputable source. Most UK supermarket sushi uses previously frozen fish, but it's best to check. Restaurant sushi may not use frozen fish, so it's riskier.

Can I eat mayonnaise when pregnant?

Shop-bought mayonnaise in the UK is usually made with pasteurised eggs and is safe. Homemade mayonnaise should use British Lion Code eggs. If you're not sure about the eggs used, ask or avoid.

Is it safe to eat liver during pregnancy?

No. Liver and liver products contain very high levels of vitamin A (retinol), which can cause birth defects. Avoid liver, liver pâté, liver sausage, and cod liver oil supplements throughout pregnancy.

This article is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider.

Last reviewed: June 2026

Related articles:

• Healthy Diet in Pregnancy
• What to Eat in the First Trimester
• Listeria in Pregnancy
• Salmonella in Pregnancy