Pregnancy is a special time for every woman, and what you eat matters more than ever.
Some foods we enjoy every day in Nigeria, whether it’s street snacks, local drinks, or even certain types of fish, may not be safe once you’re expecting.
Eating the wrong thing can cause infections, harm your baby’s growth, or even lead to complications.
That’s why it helps to know which foods to avoid completely and which ones to take only in small amounts.
This way, you can enjoy your meals while keeping both you and your baby healthy.
Let’s take a look.
Foods and Drinks to Completely Avoid
a. Alcohol and palm wine
Palm wine and local brews (ogogoro, burukutu, pito) also count as alcohol and should be avoided.
b. Unpasteurized milk, cheese, and drinks
Locally made wara (soft cheese), unpasteurized fresh milk, and juice from roadside vendors may contain dangerous bacteria, such as Listeria and Salmonella.
These infections can cause miscarriage or severe illness in newborns.
c. Raw or undercooked animal foods
Foods like suya, kilishi, undercooked chicken, or half-done meat can carry germs such as Toxoplasma or Salmonella.
Some people also add raw eggs into drinks like zobo or kunu to make them “richer,” but this is risky in pregnancy because raw eggs can carry harmful bacteria.
To stay safe, ensure your meat is thoroughly cooked and avoid consuming any drinks or foods made with raw eggs.
Large fish such as shark, swordfish, and king mackerel (big species) contain mercury, which can affect your baby’s developing brain.
Safer choices to eat include sardines, tilapia, catfish, and small mackerel (Titus).
e. Raw sprouts and poorly washed vegetables
Examples include alfalfa, bean sprouts, and roadside salads that are not properly cleaned. These can harbor bacteria and cause serious foodborne illness.
Foods and Drinks to Limit
a. Caffeine
It’s not just about foreign coffee. In Nigeria, many women take Nescafé, Lipton, Green tea, Coke, Pepsi, and energy drinks like Fearless or Monster to stay alert.
Too much caffeine can increase the risk of miscarriage, premature birth, or low birth weight.
Keep it moderate, no more than one small cup of coffee or 2–3 cups of tea a day.
Safe alternative: Instead of daily coffee or multiple bottles of soft drinks, try warm pap (ogi), tiger nut drink, fresh fruit smoothies, or plain water infused with lemon or cucumber. These hydrate you and still keep you refreshed.
b. Street foods and ready-to-eat meals
We all love shawarma, roadside salads, gala, meat pies, or cut fruits from hawkers. But during pregnancy, these foods can be risky if they’re not stored well or exposed to dust and flies.
Food left in the sun or prepared with dirty water can carry germs that cause stomach infection, diarrhoea, or even affect your baby.
Safe alternative: Opt for foods that are freshly cooked and steaming hot, such as moi-moi straight from the leaves, hot jollof rice, freshly fried akara, or roasted plantain (bole) straight off the fire.
c. Herbal mixtures and tonics
In many Nigerian homes, it’s common to take agbo, bitters, or herbal “pregnancy tonics” to boost health.
But these are not regulated; some contain alcohol, roots, or leaves that may trigger contractions or harm your liver and baby.
Even drinks sold as “natural” can be unsafe because you don’t know the exact herbs or dosage.
The safest option is to avoid herbal concoctions unless your doctor prescribes a tested and safe product.
What to Do Instead (Safe Alternatives)
Pregnancy doesn’t mean you have to stop enjoying food; it just means being more careful.
Here are safer choices you can rely on:
a. For drinks
Instead of alcohol, palm wine, or herbal bitters, choose:
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Fresh fruit juice made at home (orange, pineapple, watermelon).
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Warm pap (ogi/akamu) with milk.
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Tiger nut drink (freshly prepared and hygienic).
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Coconut water from a clean source.
b. For protein
Instead of undercooked suya, kilishi, or half-done eggs, choose:
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Well-cooked beans, moi-moi, or akara.
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Grilled or boiled fish (tilapia, catfish, sardine, Titus mackerel).
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Eggs boiled or fried until fully done.
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Lean meat or chicken cooked until no pink remains.
c. For snacks
Instead of gala, roadside salads, or cut fruits left in the sun, choose:
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Roasted or boiled corn.
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Roasted plantain (bole) or boiled plantain.
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Homemade puff-puff or buns.
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Fresh fruits washed and peeled at home.
d. For “increasing blood”
Instead of unsafe herbal mixtures, choose iron-rich Nigerian foods like:
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Ugu (fluted pumpkin), spinach, and other green leafy vegetables.
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Beans, cowpeas, and lentils.
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Lean beef, chicken, and fish.
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Fruits like oranges, watermelon, pawpaw, and mango can help with iron absorption.
e. For energy and strength
Instead of energy drinks, go for balanced Nigerian meals such as:
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Yam with vegetable stew.
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Jollof or fried rice with beans and fish.
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Okra or efo riro soup with semovita, amala, or wheat.
Food gives you strength, but sometimes it’s not enough on its own during pregnancy. Prenatal vitamins help fill the gap and keep both you and your baby covered.
Here’s a guide you’ll find helpful: [[post: 140|Prenatal Vitamins: What to Take Before, During & After Pregnancy]]
Conclusion
Every pregnancy journey is unique, and food choices often reflect culture, cravings, and personal habits.
What matters most is finding safer ways to enjoy the meals you love while protecting your baby’s health.
If you’ve discovered certain foods or habits that helped you feel healthier or more comfortable during pregnancy, please share them below, sis. I really want to know.
Researched by Victoria Odueso
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