Foods to avoid when you're pregnant

It might feel like there are a lot of no-no’s sometimes, but the fact is: most things are okay to eat. Some cheeses, fish and meats might contain the bacteria Listeria, the parasite that causes toxoplasmosis, or high quantities of environmental toxins. Other foods simply might not be good for the baby if you have too much.
When you’re pregnant, it is wise to eat a healthy diet that covers the nutritional needs of both yourself and your baby. We go into detail in our article on great foods to eat while pregnant. But like we said, there are some foods to be cautious with or avoid altogether.

Here are a few things to keep in mind when it comes to food and pregnancy:

• Limit coffee to 2 to 3 small cups per day
• Choose the right fish
• No alcohol
• Liquorice in moderation
• Not too much vitamin A
• Raw, dried or cold-cut meat
• Don’t eat cheese made with unpasteurised milk

Coffee, liquorice and vitamin A in moderation

When it comes to coffee, pregnant people should not have more than 200 mg of caffeine per day, because it could affect the foetus. If you stick to 3 to 4 dl of coffee or 4 to 6 cups of black tea per day – you won’t reach that amount. Because energy drinks are often high in caffeine, it’s a good idea to be a little careful with them, too.
Another food to go easy on is actually liquorice. By all means, you can have some, but the recommendation says not to exceed 50 g of liquorice per day.
You need vitamin A for your pregnancy to develop as it should, and for your baby’s vision. Milk, fats like butter, and organ meats like liver are all sources of vitamin A. But in excessive quantities, vitamin A is harmful and could elevate the risk of foetal damage in early pregnancy. However, your source of vitamin A matters. If you eat lots of carotenoid-rich veggies, which can be converted into vitamin A in the body, rest assured – you can’t overdose. If you want to learn more, check out our article on medications and dietary supplements during pregnancy.

Can you have a glass of wine?

No, you should abstain from alcohol throughout your pregnancy. That’s because the alcohol content of your blood is the same in the blood that passes to your baby via the placenta. Because the foetus is more sensitive to alcohol than you are – and because it’s developing constantly – you should avoid alcohol altogether. We know that a lot of people wonder about this topic. You can find more information about alcohol and pregnancy here.

Toxoplasmosis, Listeria and choosing the right fish!

Fish and shellfish are great foods to eat while pregnant, but unfortunately, the levels of environmental toxins in some fish from inland lakes and the Baltic Sea are too high to be safe. Find more information about which fish to avoid and which you can eat plenty of here.
The parasite Toxoplasma gondii and the bacteria Listeria can both be found in ordinary foods and are dangerous to the development of your unborn baby if you get sick – so it’s important to keep an eye out for them. Toxoplasmosis is a disease caused by a parasite that dies at deep-freezing temperatures (at least -18°C) and when cooked to over 65°C.

How to avoid toxoplasmosis:

• Avoid all raw meat. Cook everything thoroughly and wash cutting boards and hands that have been in contact with raw meat.
• Toxoplasma gondii can also be found in meats that are cured, dried, or cold smoked, like Parma ham and salami. If you want to eat those meats, freeze them for three days to kill any toxoplasmosis-causing parasites.
• If you’ve been digging around in the dirt and intend to cook, then wash your hands thoroughly first. Being meticulous with hygiene also reduces the risk of gastroenteritis

The Listeria bacteria, which can cause infections that are harmful to the baby in your belly, can grow at refrigeration temperatures and survive in the freezer. But it dies when cooked and heated to at least 70°C – when bubbles appear.

How to avoid Listeria:

• Be cautious with cold-smoked or cured fish and meats that are approaching their best-by date. In a few weeks, the amount of bacteria in a vacuum-sealed package can be high. Newly packaged food is fine. Sushi made with fresh ingredients is also fine to eat.
• Pass on pâté, pickles and salads from the grocery store deli – you don’t know how or when they were prepared.
• Skip foods that have been stored in the refrigerator for several weeks that are eaten without heating first.
• Store thawed frozen vegetables and cut melon in the refrigerator and eat them within a few days.
• Avoid all milk and cheese products made with unpasteurised milk. Read the packaging to check if the product was pasteurised. Thoroughly heated cheese is never dangerous to eat.

What cheese can you eat while pregnant?

The cheese platter can be a little tricky when you’re pregnant. But there are a few general rules to remember. It’s perfectly fine to eat hard cheeses like Parmesan, Manchego, etc. Two factors impacting Listeria and its opportunity to grow are how dry the cheese is and its pH value. The lower the pH value and the dryer the cheese, the harder it is for Listeria to proliferate. And vice versa: a neutral pH value and wetter cheese make it easier for bacteria to grow. So skip the brie, chèvre, gorgonzola and other soft cheeses when you’re pregnant. They’re often made with unpasteurised milk, but avoid them even if they’re made with pasteurised milk, because the pH value and moisture are perfect for bacteria to grow.
Listeria is very rare in fresh cheese; packaged feta, mozzarella, halloumi and cottage cheese have either been heated during the production process or made with pasteurised milk. Plus, the pH value is so low in feta cheese that Listeria cannot proliferate.

Check the guidelines of your local food/health authority for the latest information regarding food and pregnancy.

Please note that all information above is based on Swedish recommendations.