Foods to Avoid During Pregnancy
“Do I need to avoid certain foods completely?”
What Are Listeria & Salmonella?
Listeria is commonly found in soil, water, and contaminated food. While healthy adults may only experience mild symptoms, invasive listeriosis can cause severe complications in those who are pregnant. Symptoms may include:
- Fever
- Headache
- Fatigue
- Muscle aches and joint pain
- Nausea and vomiting
- Diarrhea
- Neck stiffness
(NSW Government Food Authority, 2014).
Symptoms can appear within 24 hours of consuming contaminated food but may take up to two months to develop. If you experience any of these symptoms or suspect you’ve been exposed to high-risk foods, consult a medical doctor immediately.
Another foodborne threat is Salmonella, one of the most commonly reported bacteria responsible for food poisoning. Pregnant women are at higher risk of severe illness from Salmonella, which has been linked to outbreaks associated with raw or lightly cooked eggs and egg-based products (Queensland Health, 2021).
Foods to Avoid During Pregnancy (Based on Australian Guidelines)
Here is a clear, evidence-based list aligned with the latest recommendations from the NSW Food Authority.
1. Raw or Undercooked Eggs
Avoid:
- Soft-boiled or runny eggs
- Homemade mayonnaise or aioli
- Raw batter (cake, pancake, cookie dough)
- Foods like mousse or hollandaise sauce
Always ensure eggs are fully cooked until both yolk and white are firm.
2. Unpasteurised Dairy and Soft Cheeses
Avoid:
- Unpasteurised milk
- Soft cheeses like brie, camembert, ricotta, feta, blue cheese
- Soft-serve ice cream
These can be eaten only if cooked thoroughly and served hot.
3. Raw or Undercooked Seafood
Avoid:
- Sushi with raw fish
- Sashimi
- Oysters and raw shellfish
- Ready-to-eat chilled prawns
Always choose freshly cooked seafood served hot.
4. Deli Meats and Processed Meats
Avoid:
- Ham, salami, prosciutto
- Chicken deli meat
- Pre-made sandwiches
These are only safe if fully cooked and heated to at least 75°C and eaten immediately.
5. Pre-Packaged Salads and Cut Fruit
Avoid:
- Bagged salads
- Pre-cut fruit
- Fruit platters
These have higher contamination risk due to handling and storage. Instead:
- Prepare fresh at home
- Wash thoroughly just before eating
6. Rockmelon (Cantaloupe)
Rockmelon has been linked to Listeria outbreaks in Australia. Current guidance recommends avoiding rockmelon during pregnancy.
7. Unpasteurised Juices
Avoid:
- Freshly squeezed juices from cafes or juice bars
- Cold-pressed juices that are not pasteurised
Choose pasteurised juices or make your own at home using well-washed produce.
8. Raw or Lightly Cooked Sprouts
Avoid:
- Alfalfa
- Bean sprouts
- Snow pea sprouts
- Broccoli sprouts
These should only be eaten if fully cooked.
9. Hummus, Tahini, and Sesame-Based Products
These can carry a risk of contamination if not handled properly. Do not eat (high risk) including Store-bought or home-made.
10. Fermented Drinks (Kombucha, Kvass, Kefir, Ginger Beer)
Avoid:
- Kombucha
- Kvass
- Kefir
- Ginger beer (especially unpasteurised or homemade)
These drinks are not recommended during pregnancy. Why:
- Increased risk of bacterial contamination due to fermentation
- May contain small amounts of alcohol as a by-product of fermentation
- Variability in preparation and storage can affect safety
What About the Two-Week Wait?
This is something many women ask. If you are trying to conceive, it can be helpful to start following pregnancy food safety guidelines early. This reduces:
- Uncertainty
- Stress after ovulation
- Potential early exposure risks
Think of it as preparing your body with care, not restriction.
Supporting a Healthy Pregnancy Beyond Food Safety
While avoiding high-risk foods is important, what you include matters just as much. Focus on:
- Balanced meals
- Adequate protein
- Iron-rich foods
- Healthy fats
- A wide variety of fruits and vegetables
Food safety is one piece of the puzzle, but nourishment is what supports both you and your baby long term.
Bottom Line
- Foods to avoid during pregnancy are mainly those that increase the risk of Listeria and Salmonella.
- High-risk foods include raw eggs, unpasteurised dairy, deli meats, raw seafood, and pre-packaged foods.
- Simple food safety habits can help you feel confident, calm, and supported throughout pregnancy.
For the complete and most up to date list of foods to avoid during pregnancy, visit the NSW Food Authority pregnancy food safety guide.
