Elara guides
A gentle list of what to skip
A calm, practical list — not a wall of fear.
Updated · Sources
Pregnancy comes with a long list of “don'ts,” and most of them get repeated with more alarm than they deserve. The point isn't to live in fear — it's to know the handful of things genuinely worth avoiding, so the rest of your energy goes to enjoying the months ahead. Here's the short, honest version.
Foods
- Alcohol — no level is established as safe, so none is the simplest choice.
- High-mercury fish — shark, swordfish, marlin, king mackerel. Low-mercury fish twice a week is encouraged.
- Unpasteurised milk, soft mould-ripened cheeses and pâté — a listeria risk.
- Raw or undercooked meat, fish and eggs — cook them through.
- Too much caffeine — keep it around 200 mg a day.
Habits and substances
Smoking and vaping reduce oxygen to your baby and are worth stopping — your provider can help, and it's never too late to benefit. Recreational drugs are out. So is more than the occasional dip in a very hot tub or sauna, since overheating in early pregnancy isn't ideal. Always check any new medication or supplement — including herbal ones — with your provider or pharmacist before taking it.
Around the house
- Cat litter — let someone else change it, or wear gloves and wash hands (toxoplasmosis).
- Harsh chemical fumes and solvents — ventilate well and skip the heavy-duty cleaners.
- Lifting very heavy loads, or balancing on ladders as your centre of gravity shifts.
- Raw garden soil — gloves on, hands washed afterwards.
Things you can almost always keep
Plenty of feared things are fine: most exercise, sex, hair colouring after the first trimester, gentle travel, a cup of coffee, your cat (just not the litter). When a rule sounds frightening, check whether it's a real risk or a cautious internet myth — and ask your provider rather than a forum.
Foods in more detail
- Cheese: avoid unpasteurised soft cheeses and soft mould-ripened cheeses such as brie or camembert unless they are cooked until steaming hot. Hard cheeses are fine.
- Eggs: in the UK, hens’ eggs with the British Lion mark are considered safe even if runny; elsewhere, or if unsure, cook eggs until the white and yolk are firm.
- Liver and liver products, and supplements with vitamin A (retinol): avoid, because too much vitamin A can harm a developing baby.
- Pâté of any kind, including vegetarian pâté, unless it has been cooked.
- Raw shellfish and cold-smoked or cured fish that has not been cooked; limit oily fish to two portions a week and avoid shark, swordfish and marlin.
- Cold cured meats such as salami and chorizo carry a small risk; cooking them until steaming hot makes them safe.
Alcohol, smoking and vaping
The NHS advises that the safest approach is not to drink alcohol at all if you are pregnant or trying to get pregnant. If you drank before you knew you were pregnant, the risk of harm is likely to be low — stop now and talk to your midwife or doctor if you are worried.
Stopping smoking is one of the best things you can do for your baby’s health, at any stage of pregnancy. Your midwife can refer you to free stop-smoking support. Vapes are much less harmful than cigarettes, and some people use them to help quit, but it is still best to aim to stop completely.
Medicines and supplements
Some medicines are safe in pregnancy and others are not. Before taking anything — including painkillers, cold remedies, herbal or complementary products and vitamins — check with a pharmacist, midwife or doctor. Paracetamol is generally the first choice for pain and fever in pregnancy, at the lowest effective dose for the shortest time; ibuprofen and similar anti-inflammatories are usually avoided unless a doctor recommends them.
If you take regular prescribed medicine for a long-term condition, do not stop it suddenly — speak to your doctor, as stopping can sometimes be more harmful than continuing.
Keeping perspective
Lists like this can feel endless. The items above are the ones national health services consistently highlight; most other everyday activities are fine. If you are unsure about something specific, a quick question to your midwife, doctor or pharmacist is better than a late-night search.
Common questions
Can I eat soft cheese while pregnant?
Hard cheeses and pasteurised soft cheeses such as cottage cheese and mozzarella are fine. Avoid soft mould-ripened cheeses (like brie) and soft blue cheeses unless they are cooked until steaming hot.
Is any amount of alcohol safe in pregnancy?
No safe level has been established, so the NHS advises not drinking alcohol at all while pregnant or trying to conceive.
Can I take paracetamol when pregnant?
Paracetamol is generally considered the first choice for pain or fever in pregnancy, used at the lowest effective dose for the shortest time. Check with a pharmacist or doctor if you need it regularly.
Are runny eggs safe in pregnancy?
In the UK, British Lion-marked hens’ eggs are considered safe even if lightly cooked. In other countries, or if you are not sure how eggs were produced, cook them until firm.
Sources & editorial process
- NHS — Foods to avoid in pregnancy
- NHS — Drinking alcohol while pregnant
- NHS — Stop smoking in pregnancy
- NHS — Medicines in pregnancy
Written by the Elara editorial team from the sources above. This page has not been reviewed by an independent clinician. Read how we write and update health pages. Last updated .
Medical disclaimer: this page is general education, not medical advice, diagnosis or treatment. If you are worried about yourself or your baby, contact your midwife, doctor or maternity unit straight away. In an emergency call your local emergency number.