🍼 Did You Know? Pregnancy Food Rules Vary Around the World
When I found out I was pregnant with my first child, I became much more conscious of what I was eating. But as I started researching, I discovered something surprising:
Pregnancy food rules actually vary a lot depending on the country.
In Japan, certain foods are avoided based on tradition or caution, while in Western countries, the guidance tends to be based more on scientific evidence. This led me to explore the differences—and decide what felt right for me.
☕ Caffeine
In Japan, it’s often said that one or two cups of coffee a day are acceptable during pregnancy. Green tea and matcha, which are common in Japanese households, also contain caffeine but are usually consumed in moderation.
That said, I personally chose to avoid caffeine entirely. I switched to caffeine-free drinks like water and barley tea (mugicha), a popular non-caffeinated option in Japan. It gave me peace of mind and helped me stay hydrated without worry.
🍣 Raw Fish (Sushi & Sashimi)
Although sushi is deeply rooted in Japanese food culture, many people believe it’s safer to avoid raw fish while pregnant due to the risk of parasites or foodborne illness. Some say high-quality sushi is okay in moderation, but opinions vary.
For me, the risk wasn’t worth it—I decided to completely stop eating raw fish throughout my pregnancy. I still enjoyed cooked fish, like grilled salmon and mackerel, which are both tasty and nutritious.
🧀 Soft Cheese
Listeria isn’t talked about as much in Japan as in the West, and some people eat soft cheeses without concern. But in places like the U.S. and U.K., unpasteurized cheeses are a clear no-go during pregnancy.
To stay on the safe side, I checked every label and avoided soft cheeses unless they were pasteurized and well-cooked. I skipped Brie and Camembert completely, just to be sure.
🥂 Alcohol
In Japan, alcohol during pregnancy is generally discouraged, though it’s not uncommon for older relatives to say, “A little won’t hurt.” But most modern medical advice—both in Japan and abroad—states clearly that no amount of alcohol is safe when you’re expecting.
So I made it simple: I didn’t drink at all.
🌿 Herbal Teas & Supplements
While Western pregnancy guides often list specific herbs to avoid—like sage, licorice root, or raspberry leaf—Japanese sources tend to mention herbal teas less frequently.
In my case, I didn’t really drink herbal teas during pregnancy, so this wasn’t something I had to worry about. But if you’re a fan of herbal blends, it’s a good idea to check with your healthcare provider first.
🐟 Fish (Mercury Concerns)
Fish is an important part of the Japanese diet, and it’s generally encouraged for pregnant women too—especially smaller fish rich in DHA. However, both in Japan and the West, large fish like tuna are limited due to mercury concerns.
I tried to follow the weekly limits and chose safer options like salmon, sardines, and whitefish. They’re not only nutritious but also easy to cook and enjoy.
Looking back, I realized that pregnancy is full of choices, and many of them don’t have one universal “right answer.” What matters is understanding the reasoning behind each guideline and making informed decisions that feel right for you.
So whether you’re in Japan, the U.S., or anywhere else, I hope this helps you feel more confident about your pregnancy journey. 💛