During pregnancy, expectant mothers need to pay attention to the food they eat, as their bodies are working hard to nurture their growing baby. The diet of a mother-to-be should be nutritious and assist the overall development of the fetus. However, some foods pose potential risks and should be avoided to minimise the chances of complications and ensure a healthy pregnancy. Certain items that may have been safe before pregnancy, such as coffee, may no longer be suitable. In this blog, we have listed the foods to avoid in pregnancy and the reasons why they are unsafe.
Pregnancy food restrictions are essential to avoid complications that threaten the health of the mother and child. By being aware of these dietary limitations, expectant mothers can create a safe and nourishing environment for their baby’s development while maintaining their own well-being. Here are a few food items that need to be excluded from the pregnancy diet:
Raw fish like shellfish, smoked fish, and cured fish (like smoked salmon) have a high chance of being contaminated with bacteria and parasites that cause diseases like listeriosis. Infections like listeriosis not only cause tiredness and dehydration in the mother but can also infiltrate the placenta and affect the baby as well. According to several studies, listeriosis may lead to stillbirth, miscarriage or increased chances of preterm labour.
Large fish like swordfish, king mackerel, shark, marlin and tuna are known to have high levels of mercury. Mercury, in large amounts, becomes a neurotoxin and affects the kidney and nervous system. Pregnant ladies should shun these types of high-mercury fish as they are linked to delayed development of the baby’s brain. Breastfeeding mothers should also avoid fish with high mercury levels. Choose fish with low mercury levels, such as salmon, cod, catfish and canned light tuna.
Do not eat undercooked, soft-boiled or raw eggs, as they may contain salmonella bacteria. People infected by salmonella bacteria will experience symptoms like diarrhoea, nausea, headache, abdominal cramps and flu. Salmonella may not directly affect the unborn child, but the resultant uterine cramps may lead to preterm birth. So pregnant ladies should not eat raw or unpasteurised eggs and food items like custards, eggnog, tiramisu, hollandaise sauce and eggs benedict, as the recipe includes raw eggs. Eat pasteurised and well-cooked eggs during pregnancy to avoid foodborne illness, as the body reacts worse to food poisoning during pregnancy.
Pork, sausages and poultry that are not cooked all the way through should be avoided. Raw or pink meat can constitute a threat due to Salmonella bacteria and parasites like Toxoplasma. These bacteria and parasites may potentially lead to food poisoning, which poses a threat to your baby bun and your health as well. Toxoplasmosis has flu-like symptoms that develop only a few weeks after consumption of the contaminated food. This may lead to miscarriage or fetal death as it attacks your immune system. Cured meats, like salami and pepperoni, are also unsafe to eat unless you cook them thoroughly. Game meats like goose and pheasant may contain lead shot, so it is advised to avoid such meat.
Iron, zinc, copper, vitamin A, vitamin B12 and selenium are all provided by organ meat. These nutrients are vital in the development of the fetus and improve your health. Having said that, consuming food containing too much vitamin A may cause miscarriage. Liver and liver products contain high levels of vitamin A, which can harm an unborn baby. Liver products are some of the food items to avoid in the first trimester, as they can cause congenital malformations.
Raw sprouts like clover, mung bean, alfalfa, radish, onion, soybean and snow pea sprouts should be avoided. Listeria and salmonella bacteria grow fast in the humid environment that is required for the seed to sprout. Listeriosis and Salmonella may lead to miscarriage, stillbirth, premature birth and various infections in newborns. You can consume sprouts that are cooked.
Ultra-processed food contains refined ingredients with excess fat, sugar and artificial substances, and it has little nutritional value compared with whole foods. They tend to have added chemical flavouring agents, colours and sweeteners. Excessive intake of processed food leads to obesity and, subsequently, complications in delivery. To gain healthy weight when you are expecting, include more fruits, vegetables, healthy fats and whole grains that contain nutrients like iron, folate, choline and protein.
Soft cheese (white-coated) that is mould-ripened, like brie or camembert and soft blue cheese, like Danish blue, are not safe to consume unless they are cooked properly. These kinds of soft cheese may contain Listeria bacteria that cause listeriosis infection. Listeriosis may cause miscarriage and cause stomach problems in the newborn baby. Soft cheeses have more moisture, which accelerates the growth of these bacteria. When you cook cheese until it is steaming hot, it kills bacteria, hence reducing the risk of listeriosis. Unlike soft cheese, hard cheese (Swiss cheese, cheddar) contains less moisture; hence, these are safe to eat during pregnancy.
Consuming alcohol during pregnancy risks not just the health of the mother but also the well-being of the child growing within her womb. Alcohol drinking during pregnancy leads to a higher risk of stillbirth, premature delivery and low birth weight in the baby.
The alcohol that you drink will pass through the placenta, which can cause serious damage to the baby’s development. As the organs like the liver are not fully developed, it is impossible for the baby to process alcohol. This leads to the development of a grave condition, FAS (Fetal Alcohol Syndrome), in the child. FAS will be a persisting problem for the child with symptoms like:
● Impulse control issues
● Hyperactivity/Attention deficit
● Facial features abnormality
● Learning disability
● Socialising and communication issues
The amount of alcohol safe to consume during pregnancy is zero. It is advised to stop drinking alcohol when you start planning to get pregnant.
Caffeine is present in tea, coffee and soft drinks. It passes through the placenta quickly, but the enzymes needed to digest it are not formed in the fetus. So, high levels of caffeine are linked to low birth weight and developmental issues in newborns and sometimes even stillbirth and loss of pregnancy. Limit caffeine intake to less than 200 mg a day.
Unclean fruits and vegetables may have Toxoplasma parasites that harm the development of babies. Rinse the fruits and vegetables thoroughly and peel away the skin of vegetables and fruits, as they are prone to bacteria.
It might be difficult to give up your coffee, alcohol and some favourites that might not be suited for your pregnancy, but keep in mind that these efforts are for ensuring the well-being of your little one. Every choice that you make while selecting food items to include or exclude from the pregnancy diet will ultimately help to create a healthier environment for your baby to grow and thrive in the womb. So, stay positive, focus on nourishing yourself with pregnancy-safe foods and know that your efforts will pay off when you hold your healthy, happy bundle of joy in your arms.
Stay healthy and happy, and enjoy your maternity!
Some foods are more prone to infections, such as soft cheese, uncooked meat and poultry, sprouts, raw eggs, caffeine, alcohol and fish. It is best to avoid these foods during pregnancy as they affect the immune system and the fetus.
Soft cheeses (brie, camembert) and soft blue cheese (Danish blue) should be avoided during pregnancy as their moisture aids the growth of Listeria bacteria. Listeriosis may lead to pregnancy loss and serious illness.
Excess intake of processed food during pregnancy can cause obesity, gestational diabetes and complications in delivery. It is best to limit processed food as they have less dietary fibre and limited nutrient value.
