This information is for general guidance only.
It does not replace advice from your midwife, GP or healthcare team. Read more about our approach.
Food safety matters more in pregnancy because your immune system is naturally dialled down to prevent your body rejecting the baby. That makes you more vulnerable to bacteria and parasites like listeria, salmonella and toxoplasma, which can cause miscarriage, stillbirth or serious illness in newborns.
The good news: the list of foods to genuinely avoid is short, and most of your favourites are absolutely fine. This guide covers what to skip, what to limit, and a generous list of foods you can enjoy with confidence, all based on NHS UK guidance.
Why: Risk of listeria, toxoplasma and salmonella, which can cross the placenta and harm your baby.
Avoid
Rare steak, pink mince, cured meats such as salami, chorizo, prosciutto, pepperoni.
Have instead
Meat cooked through until the juices run clear, well-cooked ham, tinned meat.
Why: Raw shellfish can carry vibrio bacteria and norovirus, which cause severe sickness.
Avoid
Raw oysters, raw mussels, raw clams, any uncooked shellfish platter.
Have instead
Shellfish cooked until piping hot, including cooked prawns, mussels and scallops.
Why: Non-Lion eggs can carry salmonella, which causes severe sickness and dehydration.
Avoid
Runny non-Lion eggs, homemade mayonnaise, homemade mousse, tiramisu with raw eggs.
Have instead
British Lion stamped eggs are safe to eat runny or raw — the NHS confirmed this in 2017. Any thoroughly cooked egg is fine.
Why: Soft mould-ripened and unpasteurised cheeses can carry listeria, which is dangerous in pregnancy.
Avoid
Brie, camembert, chevre, other mould-ripened soft cheeses, unpasteurised milk, unpasteurised soft cheeses.
Have instead
Hard cheeses like cheddar and parmesan, cream cheese, cottage cheese, processed cheese, and any pasteurised soft cheese.
Why: Liver is extremely high in vitamin A (retinol). Too much vitamin A in pregnancy can harm your baby's development.
Avoid
Liver, liver pâté, liver sausage, haggis, cod liver oil supplements.
Have instead
Other pâtés are usually fine if pasteurised — check the label. Most meats, pulses and fish are good alternatives.
Why: High mercury levels can harm your baby's developing nervous system.
Avoid
Shark, swordfish and marlin (avoid completely).
Have instead
Tuna up to 4 medium cans or 2 fresh steaks per week. Oily fish (salmon, mackerel, sardines, trout) up to 2 portions a week. White fish such as cod, haddock and plaice has no weekly limit.
Why: Raw sprouts have a higher risk of salmonella and E. coli because of the warm, damp way they are grown.
Avoid
Raw bean sprouts, raw alfalfa sprouts, raw mung beans in salads and sandwiches.
Have instead
Sprouts cooked thoroughly (for example stir-fried until piping hot) are fine.
Why: Unpasteurised juice can carry E. coli and salmonella, especially fresh-pressed juices at market stalls.
Avoid
Fresh-squeezed unpasteurised juices, unpasteurised cider, raw fresh farm juices.
Have instead
Pasteurised juice, UHT and carton juices from the supermarket.
The NHS advises keeping caffeine below 200mg a day. That is roughly one mug of filter coffee, or two mugs of tea. Remember chocolate and cola count too.
| Drink or food | Approx. caffeine |
|---|---|
| Mug of filter coffee | 140mg |
| Mug of instant coffee | 100mg |
| Mug of tea | 75mg |
| Can of cola | 40mg |
| 50g dark chocolate | 25mg |
Fine as an occasional treat if it has been kept properly refrigerated and is well within its use-by date. Treat it like any ready-to-eat food and eat promptly after opening.
Peanuts are fine in pregnancy unless you have a peanut allergy or your doctor has advised otherwise. UK guidance no longer recommends avoiding peanuts to prevent allergy in your baby.
A quick at-a-glance guide you can stick on the fridge.
A note from our team
This guide reflects NHS UK guidance on food safety in pregnancy. Always speak to your midwife or GP if you have specific concerns about your diet. If you think you may have eaten something unsafe, contact your GP or NHS 111. Read more about us.