During pregnancy, a woman’s body undergoes significant changes, making it essential to follow a nutritious and safe diet. In India, traditional food habits can offer great nourishment, but some commonly consumed items may pose risks to both mother and baby. From unpasteurized dairy to certain herbs and street food, knowing what to avoid helps ensure a healthy pregnancy journey.
Foods to Avoid/Keep Minimum During Pregnancy
Here’s a brief guide on foods pregnant women should avoid to safeguard their well-being and support the baby’s development.
Unpasteurized Milk and Milk Products
Raw milk, especially from local dairies or directly from the cow or buffalo, may contain harmful bacteria like Listeria and Salmonella. These can cause infections that might harm the developing fetus.
Avoid: Raw milk, homemade paneer or curd from unboiled milk
Note: Always boil milk before use or choose pasteurized milk and dairy products
Raw or Semi-Ripe Papaya
Unripe or green papaya contains a latex-like substance that can cause uterine contractions, potentially leading to miscarriage, especially in early pregnancy.
Avoid: Green papaya (used in some sabzis or pickles)
Safe to eat: Fully ripe papaya in moderation, as it’s rich in vitamin C and fiber
Certain Spices and Herbs in Large Quantities
Some Indian spices and herbs have strong medicinal properties that may stimulate the uterus or cause discomfort during pregnancy.
Avoid in excess:
- Fenugreek seeds (methi): Can trigger contractions
- Ajwain (carom seeds): May cause acidity or uterine stimulation
- Hing (asafoetida): In large amounts, it may irritate the stomach
Safe when used moderately: As a seasoning in everyday dishes
Herbal Remedies and Home Kadaas
Many Indian households use herbal remedies and immune-boosting concoctions (kadaas) containing multiple herbs. While natural, not all herbs are safe during pregnancy and could interfere with hormonal balance or cause side effects.
Avoid self-medicated herbal teas or syrups with ingredients like aloe vera, ashwagandha, giloy, excessive tulsi, or triphala. Always check with your doctor before using any Ayurvedic or herbal remedy
Street Food and Chaats
Pregnancy weakens the immune system slightly, making the body more prone to infections. Street food, though tempting, is often prepared in unhygienic conditions.
Avoid: Pani puri, bhel puri, samosas, vada pav, etc. from vendors
Try homemade versions with clean water, fresh vegetables, and less spice
Pickles and Preserved Foods
While a common craving, pickles contain high amounts of salt, oil, and preservatives, which can lead to water retention, high blood pressure, and indigestion during pregnancy.
Avoid too much: Mango pickle, lime pickle, or mixed achar daily
Use sparingly, and opt for homemade, low-salt versions
Fish with High Mercury Content
While fish is a good source of omega-3 fatty acids and protein, certain large fish found in Indian markets may have high mercury levels, which can affect the baby’s brain development.
Avoid: Surmai (king mackerel), shark (mori), bigeye tuna
Safe choices: Rohu, catla, pomfret (paplet), hilsa – ensure they are well-cooked
Caffeine and Strong Tea
Caffeine can cross the placenta and affect the baby’s heart rate and sleep pattern. Excess intake may also increase the risk of miscarriage.
Limit: Filter coffee, strong chai, cola drinks, energy drinks
Safe amount: Not more than 1–2 cups of mild tea or coffee per day (under 200 mg caffeine)
Deep-Fried and Junk Food
Indian deep-fried foods like pakoras, bhujia, and namkeens are high in trans fats and salt. They may lead to unnecessary weight gain, indigestion, or acidity.
Avoid excessive intake: Chips, fried snacks, sweets with artificial colors
Craving something crispy? Try baked versions or dry fruits in moderation
Unwashed Fruits and Raw Vegetables
Toxoplasmosis and other infections can be transmitted through soil or pesticide residues on unwashed produce.
Avoid: Raw salads from outside or unwashed fruits
Always wash thoroughly or peel before consumption
Alcohol and Tobacco
Even small amounts of alcohol or tobacco can harm the fetus, increasing the risk of birth defects, developmental issues, and miscarriage.
Strictly avoid: Alcoholic drinks, smoking, hookah, and chewing tobacco
Choose non-alcoholic, natural drinks: Coconut water, jeera water, buttermilk
Raw sprouts
When it comes to sprouts, however, washing may not be enough. Experts recommend not eating raw sprouts, such as alfalfa, clover, radish, and mung bean, because bacteria can get into the seeds before they sprout. Be sure to thoroughly cook sprouts before eating them.
Pregnancy carries a blend of cultural practices and food traditions. While many of these are nourishing, some need a second look. The key is to eat fresh, balanced, and hygienically prepared meals while avoiding certain foods. When in doubt, always consult your doctor or a registered dietitian before making dietary changes.
A healthy mother ensures a healthy baby, and safe food choices are the first step in that journey.