Food & lifestyle

Should you avoid fish when pregnant?

Checked against the sources listed on this page. Not reviewed by a clinician. Last updated 5 November 2026. How we check.

Myth

No. 2–3 servings a week of low-mercury fish are recommended. Just avoid the high-mercury ones.

Fish provides omega-3 fats important for the baby’s brain and eyes. Good choices include salmon, sardines, trout, pollock, cod and shrimp.

Avoid shark, swordfish, king mackerel, marlin, bigeye tuna, orange roughy and tilefish from the Gulf of Mexico. Avoid raw fish unless it has been previously frozen, and follow local guidance on tuna.

References

  1. US FDA: Advice about eating fish
  2. NHS: Foods to avoid in pregnancy
  3. NHS: Have a healthy diet in pregnancy

More food & lifestyle myths

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Do you need to eat for two when pregnant?

No. The NHS says there’s no need to “eat for 2”. US guidance suggests no extra calories in the first trimester, about 340 extra a day in the second, and about 450 in the third.

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Do you have to give up coffee completely during pregnancy?

Not necessarily. Most guidelines say up to 200 mg of caffeine a day, about one or two cups of coffee, is acceptable.

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Is exercise dangerous during pregnancy?

No. For uncomplicated pregnancies, about 150 minutes a week of moderate activity is recommended.