It can feel like there are suddenly "rules for everything" when you're pregnant. The purpose of these recommendations is typically to reduce the risk of infections, adverse effects from alcohol and nicotine, and unnecessary strain on the body. Here, you'll find a practical, clear guide to the most important things many pregnant women are advised to avoid or be extra aware of. If in doubt, your doctor or midwife is always the best person to consult.
What not to eat when pregnant
Food restrictions primarily aim to reduce the risk of bacteria, parasites, and undesirable substances.
Foods typically advised against during pregnancy
Pregnant women are often advised to avoid:
- Raw or undercooked meat and raw minced meat, as it may contain bacteria or parasites.
- Raw fish and shellfish, as well as sushi with raw fish, as it may increase the risk of infection.
- Unpasteurized dairy products and soft cheeses made from unpasteurized milk, as they may contain listeria.
- Liver and liver products in large quantities, as it can lead to excessive vitamin A.
What you can do instead
Choose thoroughly cooked meat, pasteurized dairy products, and cooked fish. If you are unsure whether a product is pasteurized, check the packaging or ask in the store.
Alcohol, smoking, and nicotine when pregnant
The recommendations here are generally clear: Alcohol is advised against during pregnancy, as are smoking and nicotine products.
Why it's important
Alcohol can affect fetal development, and it's impossible to know in advance where the limit lies for an individual pregnancy. Tobacco smoke and nicotine are associated with an increased risk of complications, and therefore, quitting as early as possible is recommended. If you need help, your doctor or midwife can often refer you to relevant support.
Coffee, caffeine, and energy drinks during pregnancy
Caffeine is a classic question because it is found in coffee, tea, cola, and energy drinks.
Practical rule of thumb
Many national guidelines recommend limiting caffeine intake during pregnancy. If you drink coffee daily, consider smaller amounts, switch to decaf, or choose alternatives like herbal tea without caffeine. Energy drinks are often avoided, both due to their caffeine content and because ingredients can vary.
Medication and supplements you should not take when pregnant
Even "ordinary" over-the-counter medications can be unsuitable during pregnancy, and herbal remedies are not automatically safe.
How to do it safely
- Do not take new medication or herbal remedies without discussing it with your doctor, midwife, or pharmacist.
- Only use supplements that have been recommended to you, and avoid combining many products "just in case."
- If you are already on regular medication, do not stop on your own. Contact your doctor so you can make a safe plan.
Strenuous exercise, heavy lifting, and hot baths during pregnancy
Most people can be physically active during pregnancy, but the body reacts differently, and some strains should be approached with caution.
Things that might be wise to avoid or adapt
- Heavy lifting and repetitive, strenuous movements, especially if you experience pelvic or lower back pain.
- Activities with a high risk of falling or strong impact on the abdomen.
- Overheating, e.g., very hot baths or saunas, because pregnant women more easily become dizzy and uncomfortable.
Listen to your body, take breaks, and seek professional assessment if you are in doubt about exercise, work, or pain.
As the body changes, practical support can make it easier to avoid unnecessary strain in daily life. Some pregnant women benefit from a support belt if their belly and lower back feel heavy, for example, the Maternity Support Belt. And because underwired bras are not recommended during pregnancy, many choose a soft, supportive solution without metal instead, such as the Gel-Support Maternity & Nursing Bra, which is designed as an alternative that adapts to the body's changes.