Why Shouldn’t You Eat Certain Foods When You’re Pregnant? 9 Foods to Avoid During Pregnancy
Pregnancy is a beautiful journey, but it comes with great responsibility. The food that you eat plays a significant role in the growth and development of your baby. A healthy diet during pregnancy can help reduce the risk of complications and promote optimal fetal development. However, some foods can be harmful to your baby's health and should be avoided.
From a functional medicine and nutritional therapy perspective, there are several foods that pregnant women should avoid. These foods are either high in harmful substances or can cause foodborne illnesses that can harm the baby.
In this article, we will discuss:
9 foods that pregnant women should avoid and why
1. Raw or Undercooked Meat
Raw or undercooked meat can be contaminated with harmful bacteria such as E. coli, Salmonella, and Listeria. These bacteria can cause foodborne illnesses that can harm the baby and lead to complications such as premature delivery, stillbirth, or severe illness in the newborn. It is crucial to cook meat thoroughly to kill any bacteria that may be present.
2. Raw or Undercooked Eggs
Raw or undercooked eggs can also be contaminated with harmful bacteria, including Salmonella. It is essential to cook eggs thoroughly to reduce the risk of infection. Avoid consuming foods that contain raw or undercooked eggs, such as homemade mayonnaise or hollandaise sauce.
3. Raw or Undercooked Fish and Shellfish
Raw or undercooked fish and shellfish can be contaminated with harmful bacteria and parasites, including mercury. Mercury can harm the baby's developing nervous system and brain. It is crucial to cook fish and shellfish thoroughly to kill any bacteria or parasites that may be present.
What about sushi?
Most doctors do not recommend that pregnant women consume raw sushi because of the risk of foodborne illness. Raw fish, including sushi, can contain harmful bacteria and parasites that can cause serious health problems for both the mother and the baby.
However, some doctors may recommend that pregnant women consume certain types of sushi that are considered lower risk. For example, sushi made with cooked seafood, such as shrimp, crab, or eel, may be considered a safer option.
In addition, some types of fish used in sushi, such as salmon, tuna, and mackerel, are rich in omega-3 fatty acids, which are important for fetal brain and eye development. However, it is important to choose fish that are low in mercury, which can be harmful to the developing baby's nervous system.
What if the fish was frozen beforehand?
Most fish is frozen before being served for exportation and importation purposes. Freezing raw fish before consumption can reduce the risk of foodborne illness, including the risk of infection with parasites such as Anisakis, which can be found in some types of raw fish. This may be why some doctors will say its ok to have sushi. However, it may not eliminate all the potential risks associated with consuming raw fish during pregnancy.
The US Food and Drug Administration (FDA) recommends that pregnant women only consume cooked fish, as it eliminates any potential risks associated with consuming raw fish. However, if you choose to consume raw fish during pregnancy, it is important to take steps to minimize the risk of foodborne illness. These steps include:
Purchase fish from a reputable source that follows safe handling and preparation practices.
Freeze fish before consumption. The FDA recommends freezing fish at -4°F (-20°C) or below for at least 7 days to kill any parasites that may be present.
Choose low-mercury fish. Some types of fish are higher in mercury than others, which can be harmful to the developing baby's nervous system. Pregnant women should avoid high-mercury fish such as shark, swordfish, king mackerel, and tilefish, and limit consumption of lower-mercury fish such as tuna and salmon.
Practice good hygiene. Wash your hands and all surfaces and utensils that come into contact with raw fish to avoid cross-contamination.
If you are pregnant and considering consuming sushi, it is important to talk to your healthcare provider first. They can help you weigh the potential benefits and risks and make an informed decision based on your individual needs and health status.
4. Processed Meats
Processed meats such as deli meat, hot dogs, and sausage contain nitrates and nitrites, which can harm the baby's health. These compounds can interfere with the baby's ability to carry oxygen and increase the risk of cancer and heart disease. It is best to avoid processed meats or cook them thoroughly before consumption.
In addition, processed meats such as deli meats, bacon, and sausage, may also contain harmful bacteria such as Listeria monocytogenes, which can cause serious health problems for both the mother and the baby. Listeria can cross the placenta and infect the developing baby, leading to miscarriage, stillbirth, or serious health problems after birth.
To reduce the risk of exposure to harmful bacteria, pregnant women should avoid consuming raw or undercooked meats, as well as deli meats and other processed meats that have not been reheated to an internal temperature of at least 165°F (74°C) before consumption.
5. High-Mercury Fish
Some fish, such as swordfish, king mackerel, and tilefish, contain high levels of mercury, which can harm the baby's developing nervous system and brain. It is best to avoid these fish and choose low-mercury fish such as salmon, trout, and sardines.
6. Unpasteurised Dairy Products
There is some debate about the benefits and risks of consuming raw dairy products during pregnancy. Raw dairy refers to milk, cheese, and other dairy products that have not been pasteurised or homogenized, which is a process that kills harmful bacteria.
On one hand, raw dairy products can be a rich source of beneficial bacteria and other nutrients that may support a healthy pregnancy. Some studies suggest that consuming raw dairy products can help improve immune function, prevent allergies, and reduce inflammation.
On the other hand, consuming raw dairy products may increase the risk of foodborne illness, which can be especially dangerous during pregnancy. Raw milk can contain harmful bacteria such as Listeria, Salmonella, and E. coli, which can cause serious health problems for both the mother and the baby.
The Centers for Disease Control and Prevention (CDC) recommends that pregnant women avoid consuming raw milk and cheese made from raw milk to reduce the risk of foodborne illness. Instead, they recommend choosing pasteurized dairy products, which have been heated to a high temperature to kill harmful bacteria.
If you are interested in consuming raw dairy products during pregnancy, it is important to speak with your healthcare provider first. They can help you weigh the potential benefits and risks and make an informed decision based on your individual needs and health status.
7. Caffeine
High levels of caffeine consumption during pregnancy can lead to low birth weight, miscarriage, and preterm delivery. It is best to limit caffeine intake to 200 mg per day, which is equivalent to one cup of coffee.
8. Alcohol
Consuming alcohol during pregnancy can cause fetal alcohol syndrome, which can lead to growth problems, learning difficulties, and physical abnormalities. It is best to avoid alcohol during pregnancy to promote optimal fetal development.
9. Artificial Sweeteners
Artificial sweeteners such as saccharin, aspartame, and sucralose are commonly found in diet sodas and other low-calorie foods. These sweeteners can cross the placenta and affect the baby's developing nervous system. It is best to avoid artificial sweeteners during pregnancy. Studies have suggested that consuming artificial sweeteners during pregnancy may increase the risk of certain health problems for the baby, such as:
Obesity: Research has linked maternal consumption of artificial sweeteners during pregnancy with an increased risk of obesity in the offspring. This is thought to be due to alterations in the gut microbiome and metabolism that can result from exposure to these sweeteners.
Allergies and asthma: Some studies have suggested that exposure to artificial sweeteners during pregnancy may increase the risk of allergic diseases and asthma in the offspring.
Impaired glucose tolerance: Animal studies have shown that exposure to artificial sweeteners during pregnancy can lead to impaired glucose tolerance and insulin resistance in the offspring, which can increase the risk of developing diabetes later in life.
Neurobehavioral effects: Some animal studies have suggested that exposure to artificial sweeteners during pregnancy may affect brain development and behavior in the offspring.
Overall, more research is needed to fully understand the potential effects of artificial sweeteners on fetal health and development during pregnancy. As a precaution, it is recommended that pregnant women limit their consumption of artificial sweeteners and opt for natural sweeteners such as honey, maple syrup, and fruit.
What You Can Eat During Pregnancy
Now that we've discussed what foods to avoid during pregnancy, let's focus on what you can eat. A healthy diet during pregnancy should include a variety of nutrient-dense foods such as:
fruits and vegetables: These are an excellent source of vitamins, minerals, and fiber that are essential for fetal development and a healthy pregnancy. Try to opt for organic wherever you can. If you can’t find organic foods visit EWG’s clean 15 food list for non-organic foods that have the least pesticides.
Whole grains: Whole grains such as brown rice, buckwheat, quinoa, millet, sorghum, amaranth, gluten free oats, wild rice provide a good source of fibre, protein, and essential nutrients such as B vitamins.
Lean protein: Lean protein sources such as free range poultry, grass fed beef, grass fed lamb, wild local fish, beans, and lentils provide essential amino acids that are needed for fetal development and a healthy pregnancy.
Dairy products: Dairy products, if you can tolerate them made from grass fed animals, such as milk, cheese, and yogurt provide a good source of calcium, which is essential for foetal development and bone health. Dairy can be difficult to digest for some especially during pregnancy. Include these foods if they are part of your nutrition in moderation and explore sheep and goat’s milk options for easier digestion.
Healthy fats: Healthy fats such as avocado, nuts, and seeds provide a good source of omega-3 fatty acids that are essential for foetal brain development. Fatty fish such as salmon, sardines, mackerel, and anchovies are some of the richest sources of omega-3s. Chia seeds are also rich in ALA and can be added to smoothies, oatmeal, or yogurt for a boost of omega-3s. Walnuts, soybeans and beef from grass-fed cows is higher in omega-3s compared to conventionally raised cows.
It is essential to eat a balanced diet that includes a variety of nutrient-dense foods to promote optimal foetal development and a healthy pregnancy.
One-to-one pregnancy nutrition
If you are pregnant and want to learn more about the foods you should eat and avoid, consider booking a one-to-one nutritional therapy session with me. During the session, we can discuss your specific dietary needs and create a personalised nutrition plan that meets your individual needs and promotes optimal foetal development and optimal health for mama. Click here to find out more or schedule your appointment today for a healthy, easy pregnancy.
references
Raw or Undercooked Meat:
Centers for Disease Control and Prevention. (2020). Toxoplasmosis: pregnant women. Retrieved from https://www.cdc.gov/parasites/toxoplasmosis/gen_info/pregnant.html
Jayathilake, C., Wanigasuriya, K., & Ratnasooriya, W. D. (2014). Effects of cooking on levels of mercury, selenium, and fatty acids in fish species popularly consumed in Sri Lanka. Journal of aquatic food product technology, 23(2), 151-161.
Raw or Undercooked Eggs:
Rabsch, W., Andrews, H. L., Kingsley, R. A., Prager, R., Tschäpe, H., Adams, L. G., ... & Hensel, M. (2002). Salmonella enterica serotype typhimurium and its host-adapted variants. Infection and immunity, 70(5), 2249-2255.
Durrheim, D. N., Harris, B. N., Speare, R., Billinghurst, K., Harch, S., & McMahon, J. (2002). High rates of infection with gastrointestinal pathogens in the residents of remote Aboriginal communities in Australia. Medical Journal of Australia, 177(6), 307-310.
Raw or Undercooked Fish and Shellfish:
Pino, R. A., & Fang, X. (2017). A comprehensive review on the nutritional and health benefits of oysters. Journal of Food Science, 82(10), 2393-2403.
European Food Safety Authority. (2018). Scientific opinion on the risk posed by histamine in fishery products. EFSA Journal, 16(12), e05194.
Processed Meats:
Alexander, D. D., Miller, P. E., Vargas, A. J., & Weed, D. L. (2010). Meta-analysis of prospective studies of red meat consumption and colorectal cancer. European Journal of Cancer Prevention, 19(6), 429-445.
Micha, R., Wallace, S. K., & Mozaffarian, D. (2010). Red and processed meat consumption and risk of incident coronary heart disease, stroke, and diabetes mellitus: a systematic review and meta-analysis. Circulation, 121(21), 2271-2283.
High-Mercury Fish:
Karimi, R., Fitzgerald, T. P., Fisher, N. S., & Folt, C. L. (2012). A quantitative synthesis of mercury in commercial seafood and implications for exposure in the United States. Environmental health perspectives, 120(11), 1512-1519.
Hsu, C. C., Lin, K. C., Guo, Y. L., Wu, T. N., & Su, H. J. (2003). Associations between blood mercury levels and reproductive hormone levels among Taiwanese women: a cross-sectional study. Environmental research, 93(2), 144-150.