Foods to Avoid in Pregnancy in Canada

Few things feel as confusing in pregnancy as food lists. One article says avoid everything; another says relax. This guide focuses on what Canadian public health sources — Health Canada and the Public Health Agency of Canada — actually say, with a few reputable North American references where they add context. It is general information, not medical advice. If you are unsure about a specific product, you can also paste it into MamaKind's product check for stage-specific context.

High-mercury fish

Fish is good for pregnancy — it delivers protein, iodine, and omega-3s your baby needs — but a small group of larger predatory fish carry enough mercury that Health Canada recommends pregnant people limit them.

Types that are specifically subject to consumption advice in Canada:

• Fresh or frozen tuna, shark, swordfish, marlin, orange roughy, and escolar — no more than 150 g (about one small meal) per month for pregnant people, those who may become pregnant, and people who are breastfeeding.
• Canned albacore (“white”) tuna — no more than 300 g per week (about two 170 g cans). This is a separate, more generous limit than the one above.
• Canned light tuna (skipjack, yellowfin, tongol) — no specific limit. These species are lower in mercury.

Lower-mercury, higher-omega-3 options Health Canada highlights as good regular choices include salmon, rainbow trout, Atlantic mackerel, pollock (Boston bluefish), herring, anchovy, char, smelt, lake whitefish, shrimp, clam, mussel, and oyster (cooked, not raw).

Unpasteurized foods

Unpasteurized (raw) foods can carry bacteria such as Listeria that are more dangerous during pregnancy. Health Canada advises avoiding:

• Raw (unpasteurized) milk
• Unpasteurized juice and cider
• Soft and semi-soft cheeses (brie, camembert, blue-veined varieties, certain queso fresco/queso blanco) unless the label clearly says they are made from pasteurized milk — and many sources suggest cooking them until steaming before eating
• Foods made from raw or unpasteurized eggs (homemade Caesar dressing, raw cookie dough, some mousses and tiramisu)

Hard and firm cheeses made from pasteurized milk (cheddar, Swiss, parmesan, colby, gouda, processed cheese slices, cream cheese, cottage cheese) are generally considered lower risk.

Alcohol

Public Health Agency of Canada and the Society of Obstetricians and Gynaecologists of Canada (SOGC) are clear on this one: there is no known safe amount of alcohol during pregnancy, and the safest choice is to avoid it entirely while pregnant. The same applies to planning pregnancy if the timing is uncertain. If you drank before you knew you were pregnant, let your healthcare provider know — it is never too late to stop, and support is available.

During breastfeeding, the safest choice is also not to drink, especially when your baby is very young, though occasional small amounts planned around feeds are sometimes discussed with your clinician.

Caffeine

Caffeine is not “off limits” in pregnancy, but it is worth adding up your daily total. Health Canada recommends keeping caffeine to about 300 mg per day (roughly two 8 oz cups of brewed coffee) for people who are pregnant, breastfeeding, or planning to become pregnant. That total includes coffee, tea, caffeinated soft drinks, energy drinks, chocolate, and caffeine-containing supplements or medications.

For a deeper look — ingredient names, label amounts, supplement sources, and lower-caffeine alternatives — see our dedicated caffeine in pregnancy guide.

Raw or undercooked foods

Raw and undercooked meat, poultry, seafood, eggs, and sprouts can carry bacteria such as Salmonella, E. coli, and Listeria, and parasites such as Toxoplasma gondii. Pregnancy changes your immune response, and some of these infections can affect the pregnancy in addition to making you unwell. MotherToBaby and Health Canada both recommend:

• Cook meat, poultry, and seafood to safe internal temperatures (use a food thermometer).
• Avoid raw or undercooked fish and shellfish, including sushi or sashimi made with raw fish, raw oysters, mussels, and clams. Vegetarian sushi or rolls with fully-cooked fish are generally fine.
• Avoid raw sprouts (alfalfa, radish, mung bean, clover). Cooked sprouts are OK.
• Avoid foods containing raw or undercooked eggs (homemade mayonnaise, tiramisu, certain mousses, raw cookie dough).
• Wash fruits and vegetables well, and be careful with cross-contamination from raw meat surfaces, knives, and cutting boards.

Deli meats and food safety

Refrigerated deli meats, hot dogs, and refrigerated pâtés or meat spreads are the main “avoid unless reheated” category in Canadian guidance, because of the risk of Listeria. Practical guidance from Health Canada:

• Avoid cold deli meats, hot dogs, and refrigerated pâtés unless they are reheated until steaming hot (about 74 °C / 165 °F).
• Dried and salted deli meats (such as shelf-stable pepperoni or salami) and canned / shelf-stable pâtés are generally considered lower risk.
• Avoid refrigerated smoked seafood (lox, Nova-style salmon, kippered fish) unless it is an ingredient in a dish cooked to steaming hot. Canned or shelf-stable smoked seafood is considered safer.
• Keep your fridge at 4 °C (40 °F) or colder, and finish leftovers within two to three days.

Herbal teas and supplements that can raise questions

“Herbal” does not automatically mean safe in pregnancy. Health Canada specifically advises avoiding teas and herbal products containing:

• Aloe, coltsfoot, juniper berry, pennyroyal, buckthorn bark, comfrey, Labrador tea, sassafras, duck root, lobelia, stinging nettle, and senna leaves
• Kombucha (both alcohol and bacteria-growth concerns)
• Chamomile (Health Canada's advice differs from some popular assumptions — worth checking the label)

Herbal teas generally described as safe in moderation (two to three cups per day) by Health Canada include citrus peel, ginger, orange peel, and rose hip.

Supplements add a second layer of questions — many pre-workout, weight-loss, or “energy” supplements contain caffeine, guarana, yerba mate, green tea extract, or botanical ingredients that have not been studied in pregnancy. If you are not sure what is in your supplement bottle, paste the product into Check a product for stage-specific context, or browse pregnancy-safe products for items curated with pregnancy in mind.

When to check with your healthcare provider

Talk to your doctor, midwife, or pharmacist — rather than guessing — if:

• You develop symptoms that could be food poisoning (fever, severe stomach pain, persistent vomiting, bloody diarrhea) after eating any food.
• You rely on specific foods for cultural, religious, or medical reasons and the avoid list affects your daily meals.
• You are dealing with morning sickness and want to understand how coffee, tea, or specific foods interact with your nausea.
• You have a pre-existing condition (diabetes, thyroid, cardiac, or immune-related) that affects which foods or drinks you should prioritize or avoid.
• You are travelling and need to make decisions about local water and foods.

In Canada, MotherToBaby also offers free, evidence-based counselling on specific food, medication, and exposure questions during pregnancy and breastfeeding.

Not sure about a specific food, drink, tea, or supplement?

You can paste a product link or type a product name into MamaKind's product check for stage-specific context, or browse curated options on pregnancy-safe products and our full product catalog.

Some links on this page are affiliate links — we may earn a small commission if you purchase through them, at no extra cost to you. Read our full disclosure.