Dr Zac Turner reveals the foods you should always avoid when pregnant

An Australian doctor has sounded the alarm over a hugely popular food item, revealing when it should be avoided at all costs.

Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week, Dr Zac Turner explains what food you should never eat when pregnant.

QUESTION: Hi Dr Zac, I recently found out I’m pregnant. But every time I’ve shared my news with friends and family, people start shoving their opinions down my throat about what to do/what not to do. One thing that keeps coming up a lot are all the foods I’m supposedly not allowed to eat.

I haven’t had any weird cravings yet, but I do love a charcuterie board and think I will struggle going without for nine months. Plus giving up coffee? Torture!

Is it actually bad for the baby to eat certain foods while pregnant? – Ciara, 30, Townsville

ANSWER: Congratulations Ciara.

Pregnancy is an exciting time, but often also a time of significant change – glowing skin, the thrill of feeling your baby kick, and, of course, the cravings.

If you’re expecting, you might find yourself suddenly desperate for pickles, ice cream or maybe even something as random as burnt toast.

But before you dive headfirst into that packet of chips or creamy soft serve, let’s talk about what you should and shouldn’t be eating, and why it’s so important to pay attention to your food choices during pregnancy – and hopefully I can offer you some peace of mind.

If you’re expecting, you might find yourself suddenly desperate for ice cream, or other food items. Picture: iStock

Why are you craving strange foods?

If your pregnancy cravings have you reaching for things that seem a bit off, you’re not alone. The science behind cravings is surprisingly complex.

First up, those pregnancy hormones are having a field day in your body, making you smell things from a mile away and making food taste, well, way better than usual.

This hormonal party can lead to some odd food choices, like suddenly wanting salt at 2am or an urge to devour an entire jar of peanut butter in one sitting.

Then there’s the nutritional angle.

Cravings might sometimes signal that your body is looking for something specific.

For example, craving ice might point to an iron deficiency (yes, really), while intense sweet cravings could be your body screaming for a quick energy hit.

And don’t forget the emotional rollercoaster that is pregnancy – sometimes, those cravings are simply a way to comfort yourself during this wild ride.

You can manage cravings without compromising your health. Picture: iStock

Foods you should avoid (yes, even if you’re craving them)

While your body’s on a mission to tell you what it wants, it’s important to stay mindful of what you’re eating.

Sure, that packet of deli meats might seem like a great snack, but for your unborn baby it may be a health hazard in disguise.

Let’s run through a few foods you should try to steer clear of during pregnancy:

• Deli meats: They’re delicious, but can be dangerous

Deli meats might seem like the perfect quick fix when cravings strike, but they carry a hidden risk: Listeria contamination.

This sneaky bacteria can cause severe complications, including miscarriage or premature labour.

That sandwich you’re dreaming of might not be worth the risk.

Alternatives: Freshly cooked meats like grilled chicken or turkey are a safer bet.

You can still enjoy a delicious sandwich, just make sure your meat is freshly cooked to avoid the bacteria.

• Soft cheeses:Looks great on the charcuterie board, but risky

Those soft, creamy cheeses like brie and camembert? Delicious, but potentially dangerous if they’re made from unpasteurised milk.

They can also be contaminated with listeria.

We don’t want that.

Tempting, but it’s not worth the risk when you’re expecting. Picture: News Corp Australia

Alternatives: Hard cheeses like cheddar or Swiss are safe and still wonderfully tasty.

You can also enjoy pasteurised versions of soft cheeses, so you can still indulge without the risk.

• Eggs (but only if they’re soft-cooked)

It’s a bummer, but those runny yolks in your scrambled eggs are actually a no-go during pregnancy.

Raw or undercooked eggs can carry Salmonella, which can cause food poisoning.

It’s awful at any time, but during pregnancy? Nightmare.

Alternatives: Scramble those eggs thoroughly, or go for hard-boiled ones.

• Soft serve ice cream: fun, but not worth the risk

When it’s hot outside, soft serve ice cream seems like the ultimate treat, but here’s the thing: the machines that dispense it often don’t get the kind of cleaning they should, and that can mean listeria lurking in the mix.

Plus, unpasteurised milk and eggs are sometimes used to make the ice cream.

Alternatives: Hard-packed ice cream or sorbet is your new best friend.

There are even plenty of delicious dairy-free options made from coconut or almond milk.

• Coffee: A bit too much of a pick-me-up

Here’s a tough one: coffee.

While it’s tempting to sip your favourite brew all day, too much caffeine isn’t great during pregnancy.

High caffeine intake has been linked to low birth weight, preterm birth and even miscarriage. So you might want to take it easy on that double shot.

Alternatives: Switch to decaf or go for herbal teas that are caffeine-free.

Or, if you need a little wake-up, try sparkling water with a slice of lemon.

It’ll do wonders for both your hydration and your energy.

Consider switching to decaf. Picture: iStock

• Alcohol: Absolutely not, no matter what

Look, I get it. You’re craving a glass of wine or a cold beer, especially after a long day.

But here’s the deal: Alcohol during pregnancy is a big no-no.

There’s no safe amount of alcohol, and drinking can lead to serious issues like foetal alcohol spectrum disorders (FASD), which can cause lifelong developmental issues for your little one.

Alternatives: Non-alcoholic drinks like mocktails, sparkling water or even a fancy fruit punch will give you that celebratory vibe without the alcohol.

Trust me, your baby will thank you.

How to manage cravings without compromising your health

We all have moments when we just need that one specific food, but pregnancy is about finding balance.

Here are a few tips to help you manage cravings while still keeping both you and your baby healthy:

What foods should you avoid in pregnancy? Picture: iStock

1. Eat balanced meals: Cravings often come from your body looking for specific nutrients. Keep a well-rounded diet that includes plenty of fruits, veggies, whole grains and lean protein to ensure you’re not missing anything important.

2. Stay hydrated: Sometimes, thirst masquerades as hunger.

Drinking plenty of water throughout the day can help reduce cravings and keep you feeling energised.

3. Portion control: Craving something sweet or salty?

Go ahead and indulge, but try to keep your portions in check.

It’s all about moderation.

4. Healthy substitutes: When a craving strikes, find a healthier alternative that satisfies your tastebuds without compromising your health.

For example, if you’re craving something sweet, try a piece of fruit or a small serving of dark chocolate instead.

Try to swap the chocolate for a healthier snack option. Picture: iStock

Signs that you might need nutritional help

While cravings are common, some signs might indicate you’re not getting the right nutrients. If you’re feeling constantly fatigued, dizzy or experiencing unexplained cravings for non-food items (like dirt or chalk), you might have a deficiency in iron or zinc.

If you notice excessive swelling or bloating, it could be a sign that you’re eating too much salt or processed food.

In any case, it’s best to consult your doctor or dietitian for guidance.

The bottom line: Eat mindfully, but don’t stress

Pregnancy is a time to enjoy the experience, and cravings are just a part of it.

But when it comes to food, it’s important to make informed choices.

Avoid high-risk foods, and instead focus on nourishing yourself and your baby with balanced meals and healthy alternatives.

Your body is doing a lot of hard work right now, so fuel it with the best.

So, the next time you’re eyeing that soft serve ice cream or craving a glass of wine, remember: there are always safe, tasty alternatives that’ll keep both you and your baby healthy and happy.

And hey, that pickle craving? You do you.

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Dr Zac Turner is a medical practitioner specialising in preventative health and wellness. He has four health/medical degrees – Bachelor of Medicine/Bachelor of Surgery at the University of Sydney, Bachelor of Nursing at Central Queensland University, and Bachelor of Biomedical Science at the University of the Sunshine Coast. He is a registrar for the Australian College of Rural and Remote Medicine, and is completing a PhD in Biomedical Engineering (UNSW). Dr Zac is the medical director for his own holistic wellness medical clinics throughout Australia, Concierge Doctors.