11 foods to avoid during pregnancy, according to a nutritionist
Knowing what you can and can’t (or rather, shouldn’t) eat during pregnancy is a bit of a minefield. Which foods should you avoid during pregnancy? Are some foods unsafe in pregnancy? Or harmful?
Numerous studies recommend avoiding certain foods during pregnancy due to potential risks to both the mother and the developing fetus. These risks include:
Risk of food poisoning
According to the Centers for Disease Control and Prevention (CDC): ‘pregnant women are about 10 times more likely than other people to get listeriosis.’ While a 2014 study revealed that listeriosis during pregnancy can lead to severe outcomes, including miscarriage, stillbirth and neonatal infections.High mercury levels
Mercury, particularly in the form of methylmercury found in certain fish, is easily absorbed and can cross the placenta and harm the developing baby. Some studies suggest it can affect fetal growth, while others suggest high mercury exposure can lead to birth defects, lower levels of intelligence and difficulty in memory and cognition.Caffeine consumption
Excess caffeine (above 200mg/day) has been associated with low birth weight and potential miscarriage risks, according to studies published in BMJ.
So, which foods should you actually try to avoid during pregnancy? Here’s a list of what not to eat or drink to help you understand how to have a safe pregnancy diet.
11 foods to avoid during pregnancy
1. Unpasteurised milk and cheeses
Avoid:
Foods made from unpasteurised milk, such as soft-ripened goat's cheese.
Pasteurised or unpasteurised mould-ripened soft cheeses with a white coating on the outside, such as brie, camembert and chèvre (unless cooked until steaming hot).
Pasteurised or unpasteurised soft blue cheeses, such as Danish blue, gorgonzola and Roquefort (unless cooked until steaming hot).
Unpasteurised cows' milk, goats' milk, sheep's milk or cream.
Why?
‘Unpasteurised milk and cheeses can harbour Listeria monocytogenes, bacteria that cause listeriosis, potentially leading to miscarriage, stillbirth, or severe illness in newborns,’ says Healf’s Head Nutritionist, Eleanor Hoath.
2. Raw or undercooked meat
Avoid:
Raw or undercooked meat (you don’t want to eat any meat with traces of pink or blood; be especially careful with poultry, pork, sausages and burgers).
Why?
‘Consuming undercooked meat increases the risk of infections from bacteria like Salmonella and E. coli, which can cause severe food poisoning, adversely affecting both mother and baby,’ says Hoath.
3. Processed cold-cured meats
Avoid (or be careful with):
Cold-cured meats, such as salami, pepperoni, chorizo and prosciutto (unless cooked thoroughly).
All types of pâté, including vegetarian pâté.
Why?
Hoath says: ‘Items like salami and prosciutto may contain Listeria or parasites such as Toxoplasma gondii which can be problematic for the development of the mother and baby's immune system. It's recommended to avoid these unless thoroughly cooked.’
4. Game meats
Avoid:
Game meats such as goose, partridge or pheasant.
Why?
‘These meats may contain higher levels of environmental contaminants, and if not properly cooked, can pose risks of bacterial infections. So this means that it’s not necessarily about not having it at all but you do need to ensure it’s thoroughly cooked to reduce any potential hazard,’ says Hoath.
5. Raw or partially cooked eggs
Avoid:
Raw or partially cooked hen eggs that are not British Lion or produced under the Laid in Britain scheme.
Raw or partially cooked duck, goose or quail eggs.
Why?
‘Eggs can be contaminated with Salmonella, leading to food poisoning. It's essential to cook eggs until both yolks and whites are firm,’ she says.
6. Raw or undercooked fish
Avoid:
Raw shellfish
Sushi
Swordfish, marlin and shark
Why?
‘Consuming raw fish increases the risk of parasitic and bacterial infections, which can be harmful during pregnancy. It's advisable to avoid sushi and sashimi made with raw fish,’ adds Hoath.
7. Cold-smoked or cured fish
Avoid:
Cold-smoked or cured fish – for example, smoked salmon or gravlax.
Why?
‘These products can harbor Listeria. Unless cooked until steaming hot, it's best to avoid them during pregnancy.’
8. Caffeine
Avoid:
No more than 200mg of caffeine per day.
Why?
‘High caffeine intake is associated with an increased risk of miscarriage and low birth weight. It's recommended to limit caffeine consumption to less than 200 mg per day,’ Hoath reiterates.
9. Herbal teas
Avoid:
Any herbal teas with more than 200mg of caffeine in.
Why?
The caffeine content can vary quite widely between different brands of herbal tea. Hoath adds: ‘The effects of certain herbs on fetal development are not well-studied. And, it’s important to note that herbs such as Raspberry Leaf and Motherwort (amongst others) should not be drunk in the early trimesters of pregnancy as they act to release the uterine lining.’
10. Alcohol
Avoid:
All alcohol
Why?
‘Alcohol consumption during pregnancy can lead to fetal alcohol spectrum disorders, affecting the baby's development,’ says Hoath. ‘The safest approach is to abstain from alcohol entirely.’
11. Unwashed fruits and vegetables
Avoid:
Any unwashed fruits, vegetables and salad ingredients.
Why?
‘These can be contaminated with Toxoplasma cysts or harmful bacteria. Thorough washing helps prevent infections that could harm the unborn baby,’ says Hoath.
Frequently asked questions: Pregnancy diet
Can you eat feta when pregnant?
Pasteurised feta cheese is safe to consume during pregnancy, says Hoath. ‘However, unpasteurised feta poses a risk of listeriosis, an infection caused by Listeria monocytogenes, which can be harmful to both mother and unborn baby. It’s essential to check labels and ensure that any feta cheese consumed is made from pasteurised milk.’
Can you eat mayonnaise when pregnant?
Commercially produced mayonnaise is typically made with pasteurised eggs, making it safe for pregnant women, confirms Hoath. ‘However, homemade mayonnaise or products containing raw or undercooked eggs should be avoided. I tend to opt for Hunter and Gather Mayo’s as they are also made using Avocado and Olive Oils rather than seed oils that can contribute to inflammation.’
Can you drink green tea when pregnant?
Green tea contains caffeine, and high caffeine intake during pregnancy is associated with an increased risk of miscarriage and low birth weight, says Hoath.
‘It's recommended to limit caffeine consumption to less than 200 mg per day, which equates to about two cups of green tea. Additionally, green tea can interfere with folic acid absorption, an essential nutrient during pregnancy. I do however advise that pregnant ladies opt for methyl-folate as their supplement option. The Thorne Basic Pre-Natal is a great choice. Moderation is key, and it's advisable to consult with a healthcare provider regarding green tea consumption.’
Can you eat tiramisu when pregnant?
Traditional tiramisu contains raw eggs and alcohol, both of which are not recommended during pregnancy due to the risk of salmonella infection and potential harm to the developing baby, adds Hoath. ‘You could however make your own variation of the viral tiramisu chia pudding as an alternative.’
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