Muka · Pregnancy guide
Foods to Avoid During Pregnancy
Updated June 2026 · based on NHS and official food-safety guidance
The foods to be careful with fall into a few groups: things that can carry Listeria (mould-ripened soft and blue cheeses, pate, chilled deli meats, cold-smoked fish), things linked to toxoplasmosis or salmonella (raw or undercooked meat, eggs and shellfish), high-mercury fish, and alcohol. Listeria is rare but pregnant people are about 10 times more likely to catch it (CDC), and it is linked to miscarriage and stillbirth (NHS). The simple rule: choose pasteurised, cook meat, fish and chilled ready-to-eat meats until steaming hot, keep caffeine to 200mg a day, and skip alcohol.
You do not have to overhaul your whole diet when you are pregnant. The list of foods to genuinely avoid is shorter than it feels, and most of it comes down to a few clear principles: avoid raw and unpasteurised foods, cook meat and fish through, limit certain fish for mercury, and cut alcohol. UK and US advice line up closely on the big risks, with small differences on cheese and cured meat that we flag below. Use this page as a quick category map, then scan any specific product with Muka for an instant verdict. The guidance here is based on the NHS, CDC, FDA and ACOG. For a specific product, the Muka app gives you a verdict in 3 seconds by barcode scan or photo.
Which foods should you avoid or limit in pregnancy?
| Food group | Verdict | Why |
|---|---|---|
| Mould-ripened soft and blue cheeses (brie, camembert, chevre, roquefort, gorgonzola) | Avoid | Mould-ripened soft cheeses and soft blue cheeses can carry Listeria. The NHS says avoid them, even if pasteurised, unless cooked until steaming hot. In the US the CDC and FDA say avoid any soft cheese made with unpasteurised milk. Hard cheese (cheddar, parmesan) and pasteurised processed cheese are fine. |
| Pate and liver (all types, including vegetable pate) | Avoid | The NHS, FDA and CDC advise avoiding all pate and refrigerated meat spreads because of Listeria. Liver and liver pate are also too high in vitamin A, which can harm the baby, so the NHS says to avoid liver entirely. |
| Chilled deli and cured meats (salami, chorizo, pepperoni, prosciutto, hot dogs) | In moderation | Cured or fermented meats like salami, chorizo, pepperoni and prosciutto can carry toxoplasmosis; chilled deli meats and hot dogs can carry Listeria. The NHS says cook these thoroughly, or freeze cured meats for four days first to reduce parasite risk. The CDC and FDA say heat deli meats and hot dogs until steaming hot (165F/74C). Cooked, pre-packed ham is fine. |
| Raw or undercooked meat, eggs and shellfish | Avoid | Raw or undercooked meat risks toxoplasmosis; raw shellfish like oysters can carry bacteria. For eggs, the NHS says British Lion stamped eggs are safe to eat raw or runny; eggs without the Lion mark, and US eggs, should be cooked until firm to avoid salmonella. Cook meat and shellfish thoroughly. |
| High-mercury fish (shark, swordfish, marlin, king mackerel, tilefish, bigeye tuna) | Avoid | These fish carry high mercury that can harm the baby's developing nervous system (NHS, FDA, EPA). Limit oily fish to 2 portions a week, and tuna to 2 fresh steaks or 4 medium cans a week (NHS). Most other cooked, low-mercury fish is encouraged: aim for 8 to 12oz a week (FDA/EPA). |
| Cold-smoked and raw fish (smoked salmon, gravlax, sushi, ceviche) | Avoid | Refrigerated cold-smoked and raw fish can carry Listeria. Both the NHS and US guidance (CDC, FDA) now advise avoiding ready-to-eat cold-smoked or cured fish unless cooked until steaming hot; simply warming it through is not enough. Tinned or fully heat-treated smoked fish is fine. Sushi made with fish that has been commercially frozen is lower risk, but skip raw and cold-smoked toppings. |
| Alcohol | Avoid | There is no known safe amount. The NHS, CDC and ACOG all advise avoiding alcohol completely during pregnancy, as it can affect the baby's development and cause fetal alcohol spectrum disorders. |
| Caffeine (coffee, tea, cola, energy drinks) | In moderation | Caffeine is fine in moderation. The NHS limit is 200mg a day, roughly two mugs of instant coffee; ACOG uses the same 200mg figure. Too much is linked to low birth weight and miscarriage, so check energy drinks, which can be very high and are best avoided. |
| Raw sprouts, unpasteurised milk and juice, unwashed produce | Avoid | Raw sprouts (alfalfa, mung bean) can carry E. coli or Salmonella, and unpasteurised milk and juice can carry Listeria (FDA, CDC, NHS). Choose pasteurised dairy and juice, cook sprouts until steaming hot, and wash all fruit and vegetables well. |
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Download Muka on the App StoreFrequently asked questions
What are the main foods to avoid during pregnancy?
The core list is mould-ripened soft and blue cheeses unless cooked, all pate, raw or undercooked meat and shellfish, cold-smoked and raw fish, high-mercury fish like shark and swordfish, raw sprouts, and unpasteurised milk or juice. You should also skip alcohol entirely and keep caffeine under 200mg a day. Most other everyday foods are safe.
Why are these foods risky in pregnancy?
Most risks come down to three infections: Listeria from soft cheese, pate, chilled deli meats and cold-smoked fish; toxoplasmosis from raw or undercooked and cured meat; and salmonella from raw eggs that are not British Lion stamped. Pregnant people are about 10 times more likely to get Listeria (CDC), and it is linked to miscarriage and stillbirth. High-mercury fish is a separate concern for the baby's nervous system.
Is the advice different in the UK and the US?
The big risks are the same, with small differences. The NHS lets you eat British Lion eggs raw or runny and offers a freeze-then-eat option for cured meats, while US guidance says cook all eggs and reheat deli meats. The NHS also avoids all mould-ripened soft cheese, while the CDC and FDA focus on whether the milk is pasteurised. Both now advise cooking cold-smoked fish. For both, the safe path is the same: pasteurised, well-cooked, and low-mercury.
Can I eat any cheese while pregnant?
Yes, plenty. Hard cheeses like cheddar, parmesan and gruyere are fine, as are pasteurised processed cheese, cottage cheese, mozzarella, halloumi, feta and cream cheese. The ones to avoid are mould-ripened soft cheese (brie, camembert, chevre) and soft blue cheese, unless you cook them until steaming hot, which makes them safe.
I ate something on this list before I knew I was pregnant. Should I worry?
Try not to panic. Infections like Listeria, toxoplasmosis and salmonella are rare, and most people who eat a risky food once have no problem at all. Watch for symptoms like fever, aches, chills or stomach upset over the next few weeks, and contact your midwife or doctor if you feel unwell or are worried.
Sources
- NHS — Foods to avoid in pregnancy: nhs.uk
See also: how Muka works, the pregnancy food scanner that answers “can I eat this while pregnant?”.