What to eat and avoid in pregnancy: a guide to South Asian and Gulf foods
Most home-cooked South Asian and Arab food is fine in pregnancy. The main things to avoid are liver (kaleji), high-mercury fish such as kingfish (kanaad, surmai), unpasteurised milk, undercooked meat and eggs, unripe papaya and alcohol. Keep caffeine from chai and coffee under 200 mg a day.
Key facts
| Caffeine limit | 200 mg a day |
|---|---|
| Mug of tea | About 75 mg caffeine |
| Mug of filter coffee | About 140 mg caffeine |
| Oily fish | Up to 2 portions a week |
| Extra calories | None in the first 6 months; about 200 a day in the last 3 |
You're not eating for two
You don't need extra food in the first two trimesters. In the last three months, about 200 extra calories a day is enough: a bowl of daal with a roti, or a glass of milk and a banana. Focus on quality over quantity.
Foods to enjoy
- Lentils, chickpeas and beans (daal, chana, hummus, ful): protein, iron and fibre.
- Leafy greens (palak, saag, methi leaves): folate and iron. Eat with lemon or tomatoes to absorb more iron.
- Pasteurised dairy (dahi, laban, lassi, paneer, halloumi, labneh): calcium.
- Well-cooked meat, chicken, eggs and white fish (pomfret, hammour, rohu).
- Dates: fibre and natural sugar. Some small studies suggest eating dates in the last weeks may help labour, but the evidence is limited.
- Whole grains: brown rice, wholemeal atta, oats.
Foods to avoid
| Food | Why |
|---|---|
| Liver and kaleji | Very high in vitamin A, which can harm the baby |
| Kingfish (kanaad, surmai), shark, swordfish | High in mercury |
| Unpasteurised milk, including fresh camel or farm milk | Listeria, brucella and other infections. Boil it first. |
| Undercooked meat, pink kebabs or tikka | Toxoplasmosis and food poisoning |
| Raw egg dishes | Salmonella |
| Unripe or semi-ripe papaya | Latex may trigger contractions |
| Alcohol | No known safe amount |
Myths: foods that are actually fine
- Pineapple: normal portions don't cause miscarriage.
- Ripe papaya: fully ripe papaya is generally fine. It's the unripe fruit to avoid.
- Sesame (til): fine in normal food amounts.
- "Hot" and "cold" foods: traditional ideas about heating foods aren't supported by evidence. A varied diet is what matters.
Chai, qahwa and caffeine
Keep total caffeine under 200 mg a day. That's about two mugs of tea, or one mug of filter coffee, or a few small cups of Arabic coffee. Karak and strong doodh patti can have more, so cut back on strength or size. Energy drinks should be avoided.
Fish: the right kinds
Fish is good for your baby's brain. Eat up to 2 portions of oily fish a week (salmon, sardines, hilsa) and as much well-cooked white fish as you like. Avoid kingfish, shark and swordfish, and limit tuna.
Check any food instantly
Search over 35 foods, including local names, in our "Can I eat this?" checker. If you have gestational diabetes, read our gestational diabetes guide for portion tips.
Frequently asked questions
Is saffron (kesar) milk safe?
Can I eat biryani and spicy food?
Is camel milk safe in pregnancy?
Sources
- NHS: Foods to avoid in pregnancy
- FDA/EPA: Advice about eating fish
- ACOG: Nutrition during pregnancy
General information, not medical advice. Medical disclaimer · How we review content
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