Is It Safe? What to Avoid During Pregnancy (And What’s Actually Fine)

1. Raw Animal Products – What to Avoid During Pregnancy First

Raw meat, fish, or eggs may contain harmful bacteria like salmonella or listeria. These bacteria can be dangerous for you and your baby. Avoid sushi made with raw fish, runny eggs, and rare or undercooked meat. Opt for well-cooked, hot meals to stay safe.

2. What to Avoid During Pregnancy: High-Mercury Fish

While fish is a great source of protein and omega-3s, some types contain high mercury levels. Avoid shark, swordfish, king mackerel, and tilefish. Mercury exposure can impact your baby’s brain development. Choose low-mercury options like salmon and sardines, and limit to 2 servings a week.

3. Unpasteurized Products

Unpasteurized milk, cheese (like brie and feta), and juices may contain listeria or other pathogens. To avoid foodborne illness, always check labels for “pasteurized” before consuming any dairy or juice products during pregnancy.

4. Excessive Caffeine

Moderate caffeine is generally safe, but excessive amounts (over 200 mg per day) may increase risks like miscarriage or low birth weight. Watch out for caffeine in coffee, energy drinks, tea, soda, and even chocolate. Try switching to decaf or herbal options approved for pregnancy.

5. What to Avoid During Pregnancy to Prevent Swelling

Swelling in the feet and ankles is common. While some swelling is normal, avoid standing for long periods, high-sodium foods, and tight footwear. Elevate your legs regularly, wear supportive shoes, and hydrate well to help manage symptoms.

6. Herbal Products and Supplements

Not all natural remedies are safe during pregnancy. Some herbs like blue cohosh, dong quai, and aloe vera may trigger contractions or affect fetal health. Always ask your healthcare provider before taking herbal teas or supplements.

7. Alcohol – A Clear Avoid

There’s no known safe amount of alcohol during pregnancy. Drinking can lead to fetal alcohol syndrome and lifelong developmental problems. The safest option is complete avoidance—even in early pregnancy or special occasions.

8. Over-the-Counter Medications

Even everyday medications like ibuprofen or cold medicine may not be safe. Check every label and consult your doctor before taking anything—especially in the first trimester. Acetaminophen is generally a safer alternative for pain or fever.

9. High-Risk Physical Activities

It’s important to stay active, but avoid activities with a high risk of falling or abdominal trauma. That includes skiing, contact sports, horseback riding, or intense lifting. Focus on pregnancy-safe options like walking, swimming, and prenatal yoga.

10. Skincare Ingredients to Avoid During Pregnancy

Skincare is often overlooked. Retinoids (vitamin A derivatives), salicylic acid in high doses, and certain essential oils are best avoided. Choose products labeled “pregnancy-safe” and avoid heavy chemical treatments until after birth.

What to Avoid During Pregnancy – And What’s Actually Okay

Not everything is dangerous. Moderate coffee, well-cooked sushi, and some hair treatments are generally safe. The goal is to focus on proven risks and avoid unnecessary fear. Understanding what to avoid during pregnancy empowers you to protect your baby without overwhelming yourself.

For more trustworthy advice, check our Pregnancy Nutrition Tips page or consult expert guidelines from the NHS Pregnancy Food Safety Guide.