What Not to Eat When Pregnant: 7 Foods to Avoid
While pregnant, we want to make sure we're getting good quality nutrients and taking our vitamins. We snack on nuts and fruit instead of chips and dip and we add some extra spinach to our smoothies.
Being cognizant of the foods you are putting into your body while pregnant is super important!
Just like there are some foods we should eat more of while pregnant, there are also some foods and drinks we should consume sparingly or totally avoid while pregnant.
Why do certain foods need to be avoided?
While pregnant, some foods can not only negatively affect you, but they can also affect your unborn baby. Harmful illnesses and foodborne bacteria can cross the placenta to your baby.
Some of these bacteria we’re going to talk about can lead to things like:
Miscarriage
Stillbirth
Low birth weight
Premature delivery
Neurological issues in baby
Birth defects
It’s important to remember that the chances of these things happening to you are very low. The risk is still there, which is why we talk about it!
Now, let’s get into the foods to avoid while pregnant.
Raw or undercooked seafood & high mercury fish
If you love sushi, you’ll have to stay away from the raw sushi roll options. Raw fish can carry viruses, parasites, and bacteria like:
Salmonella
Vibrio vulnificus
Listeria
Not only do you have to watch out for raw and undercooked seafood, but you also want to avoid high mercury seafood.
Eating seafood high in mercury isn’t something that most people need to worry about, but if you are pregnant or trying to conceive (TTC), you may want to pay more attention to the seafood you eat.
If you consume higher levels of mercury, the mercury can accumulate in your blood. This accumulated mercury in your bloodstream can affect your baby’s developing brain and central nervous system.
Seafood to avoid while pregnant
Raw oysters, clams, and muscles
Raw sushi
Raw sashimi
Raw shellfish
Raw or undercooked ahi tuna/poke bowls
Refrigerated seafood labeled as: nova lox, kippered, smokey, or jerky
Shark
King mackerel
Tilefish
Swordfish
What seafood can you eat while pregnant?
You want to look for seafood that is low in mercury and high in omega-3 fatty acids. Omega-3 fatty acids are great for your baby’s developing brain!
Some seafood that is considered safe to eat while pregnant includes:
Salmon
Anchovies
Shrimp
Cod
Tilapia
Catfish
Herring
Sushi rolls with no raw fish
California roll
Shrimp tempura roll
Cooked shellfish - Crab and shrimp are fully cooked when they reach an internal temperature of 145°F and when the meat is pearly and opaque
Cooked oysters, muscles, and clams - They’re fully cooked when the shells pop open
If you are really craving something that contains raw fish, there is evidence that shows the food is safe if it were previously frozen. The freezing process kills harmful bacteria that can be found in raw fish.
Raw, undercooked, and processed meat
Eating raw or undercooked meat can increase your chances of developing toxoplasmosis. Toxoplasmosis is an illness caused by a bacteria called Toxoplasma gondii, which is a parasite.
Toxoplasmosis can, unfortunately, increase the risk of miscarriage, stillbirth, and birth defects.
Toxoplasma is also found in cat feces, which is why pregnant folks should give cat litter duty to someone else!
Some other bacteria that can live in raw and undercooked meat and processed meats include:
Salmonella
Listeria
E.coli
Processed meats, also known as deli meat or cold cuts, are those typically used for making sandwiches and subs. The reason processed meats are concerning for pregnant folks is because they can become contaminated while being packaged and stored.
If you are someone who loves to eat sandwiches with cold cuts/deli meat, you should ask for your sandwich to be heated.
If the meat is steaming hot, it is safe to eat!
All red meats, like burgers and steaks, should be cooked thoroughly until there is no visible red or pink in the middle.
Chicken should be cooked to an internal temperature of 165°F.
Pork should be cooked to an internal temperature of 145°F.
Smoked foods
Smoked foods come with a few different types of risks.
Smoked meats contain the same bacteria as the processed meats we talked about above^. While heat does kill the bacteria, smoked foods also contain a lot of sodium and fat.
The other issue with smoked meats is the way they’re cooked. When meat is smoked on a grill or smoker with charcoal or wood, the fat from the meat and the smoke from the charcoal/wood combine and produce something called: polycyclic aromatic hydrocarbons (PAHs).
The issues with PAHs are:
They are known carcinogens (capable of causing cancer)
They are listed as genotoxic (might bind to or damage DNA)
They are listed as mutagenic (might change genetic material)
They are considered environmental toxins
They can cross the placenta
Unborn babies do not have the ability to metabolize toxins in the same way we do.
Some examples of smoked meats are:
Bacon
Hot dogs
Pulled pork
Brisket
Some types of sausage
Certain types of cheeses
Don’t worry…you don’t need to totally eliminate cheese and other dairy products!
Cheeses you want to stay away from are soft-ripened cheeses. These types of cheese can contain bacteria like:
E. Coli
Salmonella
Listeria
Campylobacter
The problem with soft cheeses, such as brie, is that they are not pasteurized.
Pasteurization is a sterilization process that brings the product up to a certain temperature to kill off any harmful bacteria. The product is then quickly cooled back down.
Types of soft-ripened cheese to avoid while pregnant:
Brie
Camembert
Chevre
Soft blue cheese
Gorgonzola
Good news is, there are still plenty of safe cheese options!
Safe cheeses to eat while pregnant
All hard pasteurized cheeses
American
Colby Jack
Cheddar
Mozzarella
Cottage cheese
Feta
Ricotta
Unwashed fruits and vegetables
The majority of produce grows in the dirt and is then handled by multiple different people.
Unwashed fruits and vegetables can still have dirt on them, which can make you unwell.
Bacteria that may be present on unwashed produce include:
Listeria
Salmonella
E. Coli
To wash your fruits and vegetables, you can either buy a pre-made produce wash or use a mixture of distilled white vinegar and water. Allow the produce to soak and then rinse it with clean water before eating.
Raw eggs
While this one may sound obvious, raw eggs are in more than just brownie batter!
Raw eggs can contain Salmonella, which can affect you and your unborn baby.
Some foods that contain raw eggs include:
Poached or lightly scrambled eggs
Some salad dressings
Mayonnaise
Some cake frostings
Some ice creams
Tiramisu
Some quiches
Always check the nutrition labels on your food to ensure there are no raw eggs. If you are eating out, you can always ask your server prior to eating something.
Caffeine
While caffeine isn’t a food, we figured it was important to add to the list!
Caffeine doesn’t need to be completely avoided, but it should be limited in pregnancy.
According to the American Academy of Obstetrics and Gynecology (ACOG), caffeine should be limited to 200mg per day during pregnancy.
Caffeine crosses the placenta and is also absorbed very quickly. The problem with the quick absorption is that your unborn baby and the placenta do not have the ability to metabolize caffeine the way that we do. Therefore, the caffeine can build up.
Heavy caffeine consumption during pregnancy can lead to fetal growth restriction and low birth weight.
What does 200mg of caffeine look like?
2.5 shots of espresso
2 mugs of tea
2.5 8oz red bull energy drink
One 5-hour energy
½ of a Starbucks Venti coffee
2 8oz cups of brewed coffee
If you are someone who likes to get your tea/coffee at coffee shops, you can always ask for the nutrition facts to ensure you are not getting too much caffeine.
What if you accidentally eat one of these foods?
Mistakes happen. Sometimes, you may not even realize you’re eating something that you’re “not supposed to” until you have already eaten it.
The good news is, the chance of becoming sick from eating one of these foods is pretty slim, especially if you live in a developed country.
The risk is still there, which is why healthcare professionals advise against consuming them while pregnant, so do the best you can to be aware of what you’re eating.
Consuming salmonella, listeria, E.coli, or Vibrio vulnificus would cause pretty similar symptoms, so it would be hard to differentiate which bacteria caused your illness without the help of medical care.
If you end up eating something questionable, watch out for symptoms like:
Nausea
Vomiting
Diarrhea
Chills
Body aches
Fever
Fatigue
Swollen glands
The symptoms of these illnesses are very similar to the symptoms of food poisoning.
If you have any signs or symptoms of illness, or you’re just worried, it’s always best to reach out to your healthcare providers office for guidance.
The Takeaway
As if being pregnant doesn’t come with enough rules, you’ll want to limit/eliminate some foods for the duration of your pregnancy.
There are some illnesses and bacteria that can not only affect you, but can also affect your unborn baby.
Pay attention to avoid or limit these foods while pregnant
Raw or undercooked seafood
Raw, undercooked, and processed meat
Smoked foods/meats
Certain types of cheese
Unwashed fruits and vegetables
Raw eggs
Caffeine
If you have any questions or concerns regarding consuming certain foods while pregnant, it would be best to talk with your healthcare provider.
While the list of what not to eat when you’re pregnant may seem long, there are plenty of foods you can still enjoy!
🤍 The Motherboard Team
