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Pregnancy does not mean avoiding every favourite food or following a complicated diet. The main goal is to choose nutritious foods while reducing exposure to bacteria, parasites, mercury, alcohol and other substances that may harm the mother or developing baby.
Pregnant women can be more vulnerable to some foodborne infections because pregnancy changes how the immune system functions. Infections such as listeriosis, salmonellosis and toxoplasmosis may also have more serious consequences during pregnancy.
Regular antenatal care remains essential. However, safe food selection, preparation and storage are also important parts of a healthy pregnancy.
This guide explains the foods and drinks to avoid or limit during pregnancy, why they may be risky, and safer alternatives that can be found in Nigeria and elsewhere.
1. Unpasteurised Milk and Dairy Products
Unpasteurised milk is milk that has not been heat-treated to destroy harmful microorganisms.
It may come from cows, goats, sheep or other animals. Products made from unpasteurised milk may include some locally prepared milk drinks, soft cheeses, yoghurt and ice cream.
Why it may be unsafe
Raw or unpasteurised milk may contain harmful organisms such as:
Listeria monocytogenes
Salmonella
Campylobacter
Escherichia coli, commonly called E. coli
Listeria infection is particularly concerning during pregnancy because it may affect the pregnancy even when the mother has only mild symptoms.
Safer approach
Choose milk and dairy products clearly labelled pasteurised.
When the safety of locally sourced milk is uncertain, it should be properly boiled before consumption. Refrigerate dairy products promptly and avoid products that have been left unrefrigerated for long periods.
2. Raw or Undercooked Meat
Raw or undercooked beef, goat meat, lamb, pork, poultry and other meats may contain bacteria or parasites.
This includes meat that remains raw or pink inside, poorly cooked suya, undercooked barbecue, raw meat mixtures and inadequately reheated leftovers.
Why it may be unsafe
Undercooked meat may contain:
Toxoplasma gondii
Salmonella
E. coli
Campylobacter
Listeria
Toxoplasmosis during pregnancy can sometimes affect the developing baby.
Safer approach
Cook meat thoroughly until it reaches a safe internal temperature and is no longer raw inside. A food thermometer provides a more reliable check than colour alone.
Whole cuts of beef, lamb, pork and veal should generally reach at least 63°C, followed by a short resting period. Minced or ground meats should reach approximately 71°C, while poultry should reach 74°C.
Avoid tasting meat before it is fully cooked. Keep raw meat separate from cooked foods, fruits and vegetables.
3. Raw or Undercooked Eggs
Raw eggs may be present in homemade mayonnaise, cake batter, icing, mousse, some salad dressings, homemade ice cream and sauces such as hollandaise.
Why they may be unsafe
Raw or undercooked eggs can contain Salmonella, which may cause:
Diarrhoea
Vomiting
Fever
Abdominal pain
Dehydration
Severe food poisoning can be particularly difficult during pregnancy.
Safer approach
Cook eggs until both the white and yolk are firm.
Use pasteurised eggs or pasteurised egg products for recipes that are not fully cooked. Avoid eating raw cake or biscuit batter containing uncooked eggs.
4. Raw Fish and Shellfish
Raw or undercooked fish may be found in sushi, sashimi, ceviche, raw oysters and other uncooked seafood dishes.
Some smoked, dried or fermented fish products may also present a food-safety concern if they were prepared or stored unhygienically.
Why they may be unsafe
Raw seafood may contain bacteria, viruses or parasites. These can cause food poisoning and, in some cases, more serious infection.
Safer approach
Cook fish and shellfish thoroughly. Fish should generally reach an internal temperature of about 63°C or be cooked until the flesh is opaque and separates easily with a fork.
Shellfish should be cooked until their shells open. Discard any shells that remain closed after cooking.
Pregnant women do not need to avoid all fish. Fish provides protein, omega-3 fatty acids and other nutrients that support development. The important issue is choosing well-cooked fish that is lower in mercury.
5. Fish High in Mercury
Mercury is an environmental contaminant that can accumulate in certain fish, especially large predatory species.
Exposure to high levels of methylmercury during pregnancy may affect the developing nervous system.
Fish commonly considered high in mercury
Depending on local availability and national guidance, fish to avoid or eat only rarely may include:
Shark
Swordfish
King mackerel
Marlin
Orange roughy
Tilefish
Bigeye tuna
Mercury levels can vary by fish species and where the fish was caught.
Safer approach
Choose a variety of lower-mercury fish, such as:
Salmon
Sardines
Tilapia
Shrimp
Pollock
Trout
Catfish
Herring
Pregnant and breastfeeding women are generally encouraged to eat two to three servings of lower-mercury fish each week, rather than avoiding fish completely.
When eating locally caught fish, check any available environmental or public-health advisories.
6. Unwashed Fruits and Vegetables
Fruits and vegetables are important during pregnancy because they provide fibre, vitamins, minerals and antioxidants.
The concern is not the food itself but contamination from soil, water, animals, handling or food-preparation surfaces.
Why unwashed produce may be unsafe
Unwashed produce may carry organisms such as:
Toxoplasma
E. coli
Salmonella
Listeria
Safer approach
Wash fruits and vegetables thoroughly under clean running water before eating, peeling or cutting them.
Also:
Remove bruised or damaged portions.
Keep produce separate from raw meat and fish.
Use clean knives and chopping boards.
Refrigerate cut fruits promptly.
Avoid washing produce with soap, detergent or bleach.
Avoid pre-cut fruit that has been displayed unrefrigerated or handled in unhygienic conditions.
Produce that will be peeled should still be washed first so that contaminants are not transferred from the skin to the edible portion.
7. Raw Sprouts
Raw or lightly cooked sprouts, including bean, alfalfa, clover and radish sprouts, may carry harmful bacteria.
Bacteria can enter the seeds before the sprouts begin growing, making them difficult to remove through washing alone.
Safer approach
Cook sprouts thoroughly before eating them during pregnancy.
8. Refrigerated Ready-to-Eat Foods That Are Not Properly Heated
Some ready-to-eat meats and refrigerated foods can become contaminated with Listeria during processing or storage.
Examples may include:
Cold deli meats
Hot dogs
Refrigerated meat spreads
Refrigerated pâté
Improperly stored cooked meats
Leftovers kept too long
Ready-to-eat foods displayed without adequate refrigeration
Safer approach
Heat ready-to-eat meats until they are steaming hot.
Refrigerate cooked foods within two hours, or sooner in very hot conditions. Eat refrigerated leftovers within a safe period and reheat them thoroughly.
Discard food that smells unusual, has visible mould or has been stored improperly. However, remember that contaminated food may not always smell or look spoiled.
9. Alcohol
No amount or type of alcohol has been established as safe during pregnancy.
This includes:
Beer
Wine
Spirits
Alcoholic cocktails
Palm wine
Herbal mixtures containing alcohol
Foods or drinks containing significant amounts of alcohol
Why alcohol should be avoided
Alcohol passes through the placenta and can affect the developing baby.
Alcohol use during pregnancy is associated with fetal alcohol spectrum disorders, which may cause lifelong physical, behavioural and learning difficulties. It is also associated with pregnancy complications.
Safer approach
The safest recommendation is to avoid alcohol throughout pregnancy.
A woman who consumed alcohol before realising she was pregnant should stop and discuss any concerns with her antenatal healthcare provider. She should not avoid care because of embarrassment or fear of judgement.
10. Too Much Caffeine
Caffeine is a stimulant found in:
Coffee
Tea
Cola drinks
Energy drinks
Chocolate
Some medicines
Kola nuts
Pregnant women do not necessarily have to eliminate caffeine completely, but intake should be limited.
Recommended limit
Many professional guidelines advise keeping caffeine intake below 200 milligrams per day during pregnancy.
The amount of caffeine in a drink can vary considerably depending on the type, serving size and preparation method.
Safer approach
Check product labels and remember to count caffeine from all sources during the day.
Energy drinks are best avoided during pregnancy because they may contain high or unclear amounts of caffeine, sugar and other stimulants.
Decaffeinated drinks can be useful alternatives, although they may still contain small amounts of caffeine.
11. Unpasteurised Juice and Poorly Handled Drinks
Fresh juice can be nutritious, but unpasteurised juice may contain harmful microorganisms if the fruits, water, equipment or hands used in preparation are contaminated.
This may be a concern with roadside juices or drinks prepared under uncertain hygiene conditions.
Safer approach
Choose pasteurised juice where possible.
For homemade juice:
Wash fruits thoroughly.
Use safe drinking water.
Clean the blender and utensils.
Refrigerate the drink promptly.
Avoid keeping fresh juice at room temperature for long periods.
The same precautions apply to locally prepared drinks such as zobo, kunu and fruit mixtures. The drinks themselves are not automatically unsafe, but the water quality, ingredients, preparation and storage conditions matter.
Pregnant women should also check whether herbal ingredients have been added, because not every herbal preparation has been shown to be safe in pregnancy.
12. Excessive Liver and Vitamin A Supplements
Liver is rich in nutrients, but it may contain high levels of preformed vitamin A.
Too much preformed vitamin A during pregnancy can be harmful to the developing baby.
Safer approach
Avoid eating large quantities of liver or liver products frequently during pregnancy.
Do not take vitamin A supplements, high-dose multivitamins or herbal mixtures unless they have been recommended by a qualified healthcare professional.
Pregnancy supplements should be selected with guidance from an antenatal provider.
13. Unregulated Herbal Mixtures and Supplements
“Natural” does not always mean safe during pregnancy.
Some herbal mixtures may:
Contain ingredients that have not been adequately studied
Interact with prescribed medicines
Affect the uterus or blood pressure
Contain alcohol
Be contaminated with harmful substances
Include ingredients that are not listed accurately
Safer approach
Discuss herbal teas, traditional medicines, supplements and over-the-counter products with a doctor, pharmacist or qualified antenatal provider before taking them.
Do not stop prescribed medicine without medical advice.
Foods That Are Safe and Helpful During Pregnancy
A healthy pregnancy diet can include:
Well-cooked beans and lentils
Properly cooked eggs
Well-cooked lean meat and poultry
Lower-mercury fish
Pasteurised milk and yoghurt
Whole grains
Thoroughly washed fruits and vegetables
Nuts and seeds, unless medically restricted
Safe drinking water
Foods rich in iron, folate, calcium, protein and other essential nutrients
Pregnancy nutrition should focus on variety and balance rather than simply “eating for two.”
Individual needs may differ for women with diabetes, high blood pressure, anaemia, kidney disease, food allergies, multiple pregnancy or other medical conditions.
Practical Food-Safety Tips for Pregnant Women
Follow these basic precautions:
Wash your hands before preparing or eating food.
Separate raw meat and fish from ready-to-eat foods.
Use different chopping boards where possible.
Cook meat, fish and eggs thoroughly.
Wash fruits and vegetables with clean running water.
Keep food covered.
Refrigerate perishable foods promptly.
Reheat leftovers until steaming hot.
Avoid food from swollen, leaking or damaged cans.
Check expiry dates.
Use clean, safe water for cooking and drinking.
Avoid food prepared in visibly unhygienic conditions.
The World Health Organization’s food-safety approach can be summarised as keeping food clean, separating raw and cooked foods, cooking thoroughly, maintaining safe temperatures and using safe water and ingredients.
When to Contact a Healthcare Provider
Seek medical advice if you develop symptoms such as:
Persistent vomiting
Severe diarrhoea
Fever
Severe abdominal pain
Blood in the stool
Signs of dehydration
Reduced fetal movement
Unusual weakness after eating a potentially unsafe food
Contact an antenatal provider promptly after known exposure to a serious foodborne infection, even if symptoms appear mild.
Frequently Asked Questions
Can pregnant women eat fish?
Yes. Pregnant women can eat properly cooked, lower-mercury fish. Fish supplies important nutrients and is generally recommended two to three times per week when suitable low-mercury choices are available.
Can pregnant women eat eggs?
Yes. Eggs are nutritious and can be eaten during pregnancy when they are thoroughly cooked or when pasteurised egg products are used.
Is suya safe during pregnancy?
Suya can be eaten if the meat is handled hygienically and cooked thoroughly. Avoid portions that remain raw or undercooked inside, and be cautious when preparation or storage conditions are uncertain.
Can pregnant women drink coffee?
Moderate caffeine intake is generally acceptable, but total caffeine should remain below about 200 milligrams per day. Remember that tea, chocolate, cola and energy drinks may also contain caffeine.
Is palm wine safe during pregnancy?
No alcoholic drink, including palm wine, has been established as safe during pregnancy. Avoiding alcohol completely is the safest choice.
Can pregnant women drink zobo?
Properly prepared zobo made with clean water and hygienic equipment may be consumed in moderation. However, avoid versions containing alcohol, poorly identified herbal additives or excessive sugar. A pregnant woman with a medical condition should ask her antenatal provider for individual advice.
Should all seafood be avoided during pregnancy?
No. The aim is to avoid raw seafood and high-mercury fish, not all seafood. Properly cooked lower-mercury fish can be a valuable part of the pregnancy diet.
Final Thoughts
Safe eating during pregnancy is not about fear or unnecessarily restricting nutritious foods.
The most important precautions are to avoid alcohol, unpasteurised products, raw or undercooked animal foods, high-mercury fish and food prepared under unsafe conditions. Caffeine should be limited, while fruits, vegetables, fish and other nutritious foods should be selected and prepared safely.
Regular antenatal care remains essential. A qualified healthcare professional can provide personalised advice based on the mother’s health, pregnancy stage, medicines and nutritional needs.
Also read: Protein in Urine During Pregnancy and Other Causes of Proteinuria.
About the author: Adeyinka Joseph Alonge is a public health professional, researcher and writer with interests spanning health, science, technology, personal development and practical knowledge for everyday life.
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