What’s Safe to Eat During Pregnancy?
A Nourishing, Real-World Guide to Food, Tea, and Traditional Wisdom
Pregnancy can bring so many questions—especially when it comes to food. Can I eat sushi? Is deli meat okay? What about tea, or takeout, or cravings for spicy food? If you’ve found yourself Googling “can I eat ___ while pregnant?”—you’re not alone.
As a doula, I get this question all the time. Whether you’re trying to nourish your body, avoid risk, or simply keep something down in the first trimester, this article is here to guide you gently and clearly. Let’s talk about what’s safe, what’s especially nourishing, and what to be cautious about—through both evidence-based and holistic lenses.
🍓 Whole Foods That Are Especially Nourishing
You don’t need a perfect diet, but nutrient-rich foods can help support your baby’s growth and your energy, mood, and digestion. These are great go-to foods for most people during pregnancy:
Leafy greens (spinach, kale, chard) – rich in folate, iron, calcium, and fiber
Berries – high in vitamin C and antioxidants
Avocados – healthy fats + potassium
Eggs (fully cooked) – packed with protein, choline, and B vitamins
Lentils, beans, and chickpeas – iron, protein, and fiber
Nuts & seeds (chia, pumpkin, hemp, almonds) – omega-3s and minerals
Whole grains (quinoa, oats, brown rice, sprouted bread) – complex carbs and B vitamins
Well-cooked fish like salmon or sardines – omega-3s and low mercury
💡 Tip: In early pregnancy, food aversions and nausea are common. If you’re mostly tolerating crackers and fruit, that’s okay. Trust that your appetite will shift and your body is doing its best.
🍱 Takeout, Restaurants & Cultural Foods: What About Real Life?
You do not need to eat only home-cooked organic meals. Many pregnant people rely on takeout, eat at restaurants, or come from cultural backgrounds with rich food traditions. Here’s how to navigate common concerns:
✅ General Guidelines for Eating Out:
Ask for fully cooked meats, eggs, and fish (no raw sushi or runny yolks)
Reheat deli meats until steaming (to reduce risk of listeria)
Be mindful with unpasteurized cheese/sauces in imported or homemade dishes
Avoid raw sprouts (like alfalfa or mung beans)
Spicy food is safe, though it may cause heartburn
Choose freshly made dishes if eating street food or from food trucks
💡 Cultural and comfort foods—like mole, pho, congee, tamales, injera, biryani, or fermented veggies—can be incredibly nourishing. Honor your traditions while practicing basic food safety.
⚠️ Foods to Avoid or Limit
While many foods are safe, there are a few you may want to skip due to risk of foodborne illness or toxicity.
🚫 Best to Avoid:
Raw/undercooked meats, seafood, or eggs
High-mercury fish: swordfish, king mackerel, shark, tilefish
Unpasteurized dairy or juice
Raw sprouts
Cold deli meats unless reheated
Alcohol
Liver (vitamin A risk if consumed excessively)
⚠️ Okay in Moderation:
Caffeine – up to 200 mg/day (about one 12-oz coffee)
Canned light tuna – 1–2 servings/week (due to mercury)
Processed or sugary foods – fine occasionally; aim for balance
🍵 What Teas Are Safe in Pregnancy?
Herbal teas feel gentle and nourishing—but not all are safe in pregnancy, especially in the first trimester. Some herbs can affect hormones or uterine tone, and many store-bought blends contain multiple herbs without clear labeling.
✅ Generally Safe Teas:
(1–2 cups/day, especially in the second and third trimester)
Ginger – relieves nausea and inflammation
Peppermint – soothes the stomach
Rooibos – caffeine-free, high in antioxidants
Lemon balm – calming and mild
Red raspberry leaf – uterine tonic (best in 2nd/3rd trimester; avoid early unless advised)
⚠️ Teas to Avoid or Limit:
Licorice root – can raise blood pressure and affect hormone balance
Dong quai, mugwort, black cohosh, or blue cohosh – uterine stimulants
“Detox” or laxative teas – can cause dehydration
Green and black tea – contains caffeine; also can impair iron absorption if consumed with meals
💡 Check labels or consult an herbalist or provider if unsure. Many “pregnancy teas” are safe, but always double-check ingredients, especially in early pregnancy when miscarriage concerns are highest.
🌿 Traditional Wisdom & Holistic Nutrition
Many traditional systems like Ayurveda, Traditional Chinese Medicine (TCM), or Indigenous practices offer deeply rooted pregnancy food guidance. These often include advice like:
Avoiding cold/raw foods to “protect the womb”
Eating warming, grounding meals (stews, bone broth, roasted veggies)
Choosing spices like cinnamon, cardamom, fennel, and ginger
Sipping warm herbal infusions to support digestion and circulation
Encouraging gentle nourishment over strict eating rules
You don’t have to follow a specific system, but you can honor what feels right from your own culture or intuition. Modern science and ancestral wisdom can absolutely work hand in hand.
🧘🏽♀️ In Summary
Pregnancy is a time of transformation, and what you eat can be both practical and sacred. You don’t need to be perfect. You just need to be supported.
Eat when you’re hungry. Rest when you’re tired. Trust your body. Most foods are safe with a few sensible precautions. If you’re ever unsure about something you ate (or are craving), you’re not alone—reach out. I’m here to help you feel nourished, informed, and empowered.
References
ACOG – Nutrition During Pregnancy
FDA – Advice About Eating Fish
Mayo Clinic – Pregnancy Nutrition: Foods to Avoid
Cleveland Clinic – Herbal Teas to Avoid in Pregnancy
Harvard T.H. Chan School – Folate in Pregnancy
Aviva Romm, MD – Herbal Safety During Pregnancy
Sarah Buckley, MD – Gentle Birth, Gentle Mothering
Vasant Lad – Ayurveda: The Science of Self-Healing (Ayurvedic Institute)
Ina May Gaskin – Ina May’s Guide to Childbirth
