Two Foods Groups NOT to Eat During Pregnancy
- bedardhd
- 3 days ago
- 4 min read
Heather Bedard, C.H.E.
Let’s be honest — eating during pregnancy can feel like a wild ride. One day, you’re queasy at the thought of food. The next, you’re barreling off the highway to hunt down a hot rotisserie chicken like your life depends on it.
True story: When I was pregnant with my first, I had this primal, can’t-wait-another-second craving for chicken. I don’t even remember how far along I was — maybe five or six months? I pulled off the road, ran into the store, bought a hot rotisserie chicken, and literally devoured it like a wild animal in my kitchen. No plate, no utensils, just me and that chicken. I still laugh (and cringe) when I think about it. Thank goodness no one was home.
Pregnancy hunger hits differently. And with each child, my cravings changed. One baby had me obsessed with strawberries — I couldn’t get enough. And that’s the thing: our bodies are doing a lot behind the scenes, and sometimes they send strong signals about what they need (or think they need).
So, let’s get into what you need to eat during pregnancy—and what’s better left on the shelf. This isn’t about fear or perfection. It’s about knowing what helps your body (and your baby) thrive so you can make informed choices without being overwhelmed.
The Big Picture: Eat Real Food
Let’s start here: your body is incredibly smart. It knows what it needs to grow a human. The more we can support it with real, whole foods, the less we have to stress about numbers, macros, or food rules.
But not all foods are created equal — and some of the stuff we’re told is “essential” during pregnancy might be doing more harm than good.
Dairy: Is It Really Necessary?
This one might surprise you, but there’s growing research that shows dairy might not be the pregnancy superfood it’s often made out to be.
Here’s the deal: high-fat dairy products are linked to some concerning risks. This includes increased chances of:
Breast cancer (not just in you, but in your daughter based on what you eat during pregnancy!)
Asthma and allergic rhinitis by age 7
Juvenile diabetes
Infections
Even osteoporosis, ironically
A 2011 prospective cohort study found that diets high in dairy and fat during pregnancy were linked to these kinds of outcomes. One of the main culprits? Estrogen metabolites found in dairy. Not to mention the inflammatory proteins and hormones that can sneak in through conventional animal products.
Now, I’m not saying this to shame your cheese cravings — but I do think it’s worth considering alternatives. Everything you think you “need” from dairy (like calcium or protein) is available in other foods without the detrimental health effects.
Animal Products: Quality Matters
If you eat animal products during pregnancy, ensure they come from high-quality, ideally organic sources.
Here's why:
Animals are often given antibiotics and steroids to speed up growth and prevent disease. While there's supposed to be a "washout period" before they’re slaughtered, it’s not always enforced.
The USDA classifies open sores and tumors as cosmetic defects. They’re just cut out before packaging.
Yes, you read that right.
If you’re already feeling a little nauseous (thanks, pregnancy hormones), that might just push you over the edge. But I’m not here to gross you out — just to say that if you’re going to eat meat, make sure it’s as clean as possible. Grass-fed, pasture-raised, organic... you know the drill.
Processed Foods: Just Say No (Most of the Time)
Processed foods are everywhere and honestly, they’re marketed hard to pregnant women. But here’s the truth: these food-like products aren’t nourishing your body or your baby.
I bought cereal recently (vacation treat for the kids), and as I stared at the box, I realized — there was no real food in there. Just ingredients engineered to taste good, stay shelf-stable, and hook us in. These ultra-processed foods are packed with preservatives, artificial colors, additives... and not much else.
Plus, they mess with your gut.
Your gut bacteria greatly influence your baby’s immune system development. When you feed your gut with high-fiber, real food, you’re setting your child up for better health down the road. Processed foods, on the other hand, feed the bad bacteria — the kind we don’t want thriving.
What to Eat Instead: Whole, High-Fiber Foods
A low-fat, high-fiber diet (like the one I follow) provides around 45g of fiber daily. That’s the sweet spot for feeding good gut bacteria, reducing inflammation, and keeping digestion moving (which, let’s be honest, can get sluggish during pregnancy).
The best part? You get fiber, vitamins, minerals, and all the good stuff your body craves — without the baggage of additives or inflammatory fats.
And no, I’m not talking about fiber supplements or powders. I mean whole foods: beans, lentils, veggies, fruits, whole grains, nuts, seeds. Real, alive foods.
Trust Your Body. Give It the Best.
I know it can be hard to eat “perfectly” when you're queasy, tired, and feeling like your stomach is a kicked soccer ball. But making whole foods your baseline and choosing clean, simple meals most of the time? That’s a powerful shift.
Skip the stress of tracking every macro. Trust your body. It knows what to do. Learn what foods fuel it best, then eat with intention and grace. Your body’s growing a whole person — it deserves the good stuff.
And yes, sometimes that “good stuff” might be strawberries by the bowlful... or a chicken feast standing alone in your kitchen. There is no judgment here. Just don’t forget to chew.
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De Assis S, Warri M, Cruz I et al. “High-fat ethinyl-oestradiol intake during pregnancy increases mammary breast cancer risk in several generations of offspring.” Nature Communications vol 3 article 1053doiL10.1038/ncomms2058
Maslova E, Halldorsson, T.I., Strom M, Olsen S.F. “Low-fat yogurt intake in pregnancy associated with increased risk of asthma and allergic rhinitis risk; A prospective cohort study.” Presented at an ERS Congress Poster, September 25, 2011