In your belly, you nourish your baby through the umbilical cord. It supplies your baby with nutrients and vitamins from your blood, providing everything needed for healthy development. The prerequisite: you consume these nutrients in sufficient amounts. However, substances that can harm your baby can also reach your child through the umbilical cord. In this article, you’ll learn which foods to avoid when pregnant and what else you should know about eating during pregnancy.

Be cautious with these foods

1. Alcohol

A small glass of sparkling wine can’t be that bad, right? Unfortunately, it can. Alcohol consumption during pregnancy can cause brain and nerve damage in the baby, even in small amounts. Therefore, we recommend abstaining from alcohol completely during the nine months (and for as long as you are breastfeeding).

2. Raw milk products and soft cheeses

As a pregnant woman, it’s not always easy to keep track of which types of cheese are allowed and which are not. Basically, you should avoid sliced and soft cheeses made from raw milk, as they may contain so-called Listeria bacteria, which can cause listeriosis. Pregnant women have an approximately 12-fold increased risk of contracting this infectious disease. It can be transmitted to the unborn child and lead to premature birth or, in the worst case, even a miscarriage. Infections such as neonatal sepsis (blood poisoning) can also be the result. However, you don’t need to worry excessively: in Germany, fewer than 100 pregnant women are affected by Listeria each year. It is important to know, however, that an acute listeriosis infection does not necessarily cause specific symptoms. Therefore, it is recommended to test your immune status at the beginning of pregnancy through a blood test: Is there some protection, perhaps because you have already had the infection, or do you have no protection and should therefore be especially careful, or perhaps there is even an unnoticed acute infection?

But back to the cheese: Is Camembert also taboo? It depends! Camembert is not necessarily made from raw milk, so you should pay close attention to the packaging or ask at the cheese counter: cheese made from pasteurized milk: ✓, raw milk cheese: ✕. An exception is hard cheese made from raw milk, such as Parmesan . Due to its high salt content and long storage time, germs like Listeria cannot survive in it, so the extra portion of Parmesan on your pasta is fortunately not a problem even during pregnancy. :) And while we’re on the topic of Italian cuisine: what about Mozzarella ? If it comes from open sales (for example, from the fresh counter), you should avoid it, as germs can easily multiply when it is stored uncovered. However, you may choose pre-packaged products. The same applies to all other pickled cheese varieties (for example Feta ) as well as Cream cheese (for example cottage cheese, mascarpone, and ricotta).

Cheese with red smear (such as Limburger ), blue mold (for example Gorgonzola ), and sour milk cheese ( Handkäse or Harzer Rolle ) is generally discouraged, as these can also transmit Listeria. You should also remove the rind from cheese made from pasteurized milk before eating, and avoid buying pre-grated cheese, as bacteria can thrive particularly well there.

3. Raw meat, raw fish, and liver

Bad news for all Sushi fans: you’ll need to wait nine months for those delicious rice rolls. Raw fish and raw meat, such as in Carpaccio , can transmit toxoplasmosis. This infectious disease can lead to miscarriages or permanent nerve damage in the unborn child. Just like listeriosis, this infection can also be asymptomatic in the pregnant woman. Your immune status can be determined at the beginning of pregnancy, along with the test for listeriosis.

Listeria and other germs can also be transmitted through raw fish and raw meat. Therefore, pay extra attention to hygiene in the kitchen and, for example, do not use the same utensils for raw and cooked meat. Since Smoked Salmon and other smoked fish that have not been heated sufficiently should also be avoided.

Giving up Liver is probably easier for most pregnant women. Liver contains a lot of vitamin A, which is dangerous for the unborn child during the first trimester. After that, liver (cooked thoroughly) is okay in small amounts. Opinions differ when it comes to Liver sausage . When in doubt, it’s better to leave it out. The same applies to Salami . Since the meat mixture is not cooked but simply air-dried or smoked, some doctors advise against consuming it during pregnancy. However, you are on the safe side with Salami Pizza , because the sausage has been heated sufficiently and any potential germs have been killed.

4. Raw eggs

Raw eggs are one of the main sources of Salmonella transmission. If you develop a Salmonella infection during pregnancy, it is not transmitted to your baby, but vomiting and diarrhea can make it difficult to care for yourself properly. When it comes to Chocolate Mousse or Tiramisu , it’s best to skip dessert, as these are made with raw eggs. If the tiramisu contains alcohol, that’s another reason to pass on it. Traditional Mayonnaise is also discouraged during pregnancy for the same reason.

5. Fruits, salads, and vegetables

With plenty of fresh fruit and vegetables on your menu, you ensure an adequate intake of vitamins – for you and your baby. However, during pregnancy, be especially careful to wash these raw foods thoroughly before eating, as they can also transmit Listeria. It’s better to avoid buying pre-packaged mixed salads (they are often contaminated) and to prepare your salad at home yourself. Sprouts and germinated seeds should always be thoroughly cooked before consumption during pregnancy, as this kills bacteria.

6. Caffeinated beverages

You may feel more tired than ever during some stages of your pregnancy. But is Coffee during pregnancy really a good way to get going? Good news: up to two cups of coffee a day are considered safe. The same applies to black and green Tee Tea drinkers can also breathe a sigh of relief. ;) However, you should stick to the maximum amount of 200 milligrams of caffeine per day: a higher dose of caffeine can lead to growth delays and reduce the baby’s birth weight. Since Energy drinks often contain more caffeine and also include other ingredients such as glucuronolactone, taurine, or inositol, whose interactions are not fully understood, you should remove them from your shopping list completely during pregnancy. An occasional sip of cola, on the other hand, is no problem – preferably the light version to keep your sugar intake in moderation.

7. Licorice

If you’re a licorice-loving sweet tooth, unfortunately, you can’t indulge quite as freely right now. The glycyrrhizin it contains can increase blood pressure and raise the risk of preterm birth if consumed in excess. Additionally, it may cause levels of the stress hormone cortisol to rise, which can lead to physical and cognitive damage in the child. The Federal Center for Nutrition has therefore issued a recommendation that pregnant women should not consume more than 100 milligrams of glycyrrhizin daily – which is equivalent to about 100 grams of regular licorice. Some teas also contain licorice root and should therefore be enjoyed only in moderation. Since the glycyrrhizin content in these teas is often higher than in candy, it’s best to abstain completely if in doubt and opt for a different type of tea. But don’t worry: you don’t have to give up sweet things entirely during pregnancy. For example, Honey during pregnancy is generally completely harmless.

Balanced nutrition during pregnancy

A healthy and balanced diet includes, among other things, plenty of fresh fruits and vegetables, whole grain products, fish, meat, legumes, dairy products, and as few processed foods as possible. Generally, a healthy and varied diet covers all essential vitamins and nutrients. However, the increased pregnancy-related need for folic acid cannot be met solely through food. You can learn more about this in our magazine article "". Whether you need to take dietary supplements beyond that is best discussed with your doctor.

Vegetarian/vegan diet during pregnancy

You may have noticed that our list for a balanced diet also includes animal products such as fish, meat, and dairy products. Does a vegetarian or vegan diet automatically lead to a nutrient deficiency? Giving up fish or meat usually does not pose a problem during pregnancy. It is important to have your iron levels checked regularly and to inform your gynecologist so they can keep an eye on all important values.

A vegan diet is not excluded, but it should be monitored even more closely by a doctor. If you want to eat vegan during pregnancy, it is best to seek personalized nutritional counseling and have your levels checked regularly to ensure that all critical nutrients are sufficiently present in your blood. To prevent a nutrient deficiency in the baby, it is also important to supplement with vitamin B12. Since vegan nutrition requires more effort and knowledge to avoid a deficiency, the German Society for Nutrition does not recommend this dietary approach during pregnancy. However, if well planned and under medical supervision, it does not have to be detrimental to your child.

Download Checklist

If you follow the points mentioned here, maintaining a balanced diet during pregnancy isn’t so complicated. To make it a little easier to keep track, we have put together a handy list for download that you can print out and, for example, stick on your refrigerator.

Surely, with the anticipation of your little explorer, it won’t be too difficult to skip your favorite dessert, sushi, or a glass of wine for nine months – after all, there are so many other delicious dishes and drinks. Enjoy!