Foods to avoid in pregnancy (and safer swaps)

Why extra caution in pregnancy?

Immune changes make some bacteria, parasites, and toxins in food more dangerous for mother and fetus. CDC and NHS publish pregnancy-specific food safety guidance.

Foods to avoid

• Undercooked meat, seafood, eggs: raw sushi, tartare, soft yolks, undercooked spring rolls (nem).
• Unpasteurized milk and soft cheeses: unless cooked until steaming.
• Pâté, excessive liver: vitamin A excess and bacteria risk.
• High-mercury fish: shark, swordfish, large tuna — limit; prefer small cooked fish.
• Alcohol: no safe level established.
• Unpasteurized juices from vendors with uncertain hygiene.

Cook thoroughly

Poultry, pork, beef, shellfish, eggs (firm yolks), tofu; wash produce; be cautious with restaurant salads.

Vietnamese swaps

• Instead of raw fish salad (gỏi cá sống): steamed, braised, or grilled fish.
• Instead of fertilized duck egg (hột vịt lộn) if concerned: well-boiled chicken egg.
• Instead of fermented sausage eaten raw: grilled or fried until hot throughout.
• Instead of unclear fresh milk: labeled pasteurized milk.

Kitchen hygiene

Wash hands; separate cutting boards for raw meat and ready-to-eat foods; refrigerate perishables within about 2 hours.

Suspected food poisoning

Fever, vomiting, diarrhea, abdominal pain after eating — contact healthcare and note what you ate.