8 Common Pregnancy Myths You Can Ignore

When it comes to pregnancy advice, it seems like everyone has an opinion. But what do the experts say? Here we separate fact from fiction.

Pregnant person holding their pregnant belly
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When you're pregnant, you may feel inundated with advice and rules. Everyone from friends to perfect strangers will likely offer their opinions on what is and is not safe during pregnancy, from eating seafood to having sex. However well-intended their counsel may be, some commonly held pregnancy "truths" may just be pregnancy myths. Here are eight pregnancy myths that you can probably ignore—unless your medical provider says otherwise.

01 of 08

Myth: You Can't Travel While Pregnant

Pregnant woman on plane

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Indeed, you may not want to travel too far from home if your delivery date is near, especially if your birth plan includes care by a particular provider or hospital. You should also avoid visiting places where you may be at high risk for contracting malaria, which can lead to pregnancy complications, or Zika, a virus that can cause severe birth defects.

That said, according to the American College of Obstetricians and Gynecologists (ACOG), in most cases, pregnant people can safely travel until close to their due date. Most airlines allow you to travel until about 36 weeks pregnant (you can ask your doctor for a medical note to be sure). Recent research reviews show that pregnant people who fly from time to time have no higher risk for health issues than those who avoid airline travel.

Travel rules may be different if you have a high-risk pregnancy. Check with your doctor before making travel plans to make sure you are making safe choices for yourself and your baby.

02 of 08

Myth: Pregnant People Shouldn't Eat Sweets

Hot-Chocolate Cookies
Jennifer Causey

Pregnant people should be mindful of what they eat, including how much sugar they consume. Studies show that high simple sugar intake during pregnancy may contribute to excessive maternal weight gain and pregnancy complications like gestational diabetes, preeclampsia, and preterm birth. 

But unless your health care provider tells you otherwise, there is no reason to not indulge in a sweet treat now and again. Dark chocolate, in particular, might be a good choice: Research suggests it improves blood velocity in the uterus, placenta, and fetus.

03 of 08

Myth: Pregnant People Should Avoid Exercise

Doula working with pregnant woman, rebozo sifting
Getty Images

Numerous studies have shown the health benefits of exercising during pregnancy. It's associated with healthy gestational weight gain, lower inflammation, reduced risk for preeclampsia, and faster postpartum recovery time. But did you know that when you exercise, the baby gets in a good workout, too? Prenatal exercise is associated with healthy birth weights and brain development.

ACOG recommends that pregnant people should get at least 150 minutes of moderate-intensity aerobic activity every week. But there is such of thing as too much exercise for some pregnant people. Talk to your doctor about the healthiest and safest forms of movement if you have heart or lung disease, placenta previa, preeclampsia, or anemia or are at high risk for preterm labor.

04 of 08

Myth: Pregnant People Shouldn't Eat Seafood

salmon

It's true that some types of seafood can be harmful to your baby during pregnancy. The Environmental Protection Agency (EPA) and Food and Drug Administration (FDA) recommend that pregnant people avoid mackerel, swordfish, bigeye tuna, and other fish that are high in mercury, which can be toxic to the developing brain. Meanwhile, ACOG advises you to steer clear of raw fish—like sushi—when you're pregnant, since it's more likely to contain harmful bacteria and parasites than cooked fish.

But eating other types of seafood during pregnancy can do a world of good for your baby. Babies of people who consumed seafood that's high in omega-3 fatty acids and low in mercury—think cod, salmon, and shrimp—during pregnancy may have higher IQs and attention spans. They also seem to have a lower risk of cardiovascular disease than other infants.

05 of 08

Myth: You Can't Have Caffeine While Pregnant

two women talking over coffee
Shutterstock

In the past, pregnant people were advised to avoid caffeine whether from soda, coffee, tea, or chocolate. Caffeine crosses the placenta, which means when you consume it, your baby does, too. But recent studies show that a moderate amount of caffeine is likely safe for you and your developing baby. That means you should be able to enjoy a morning cup of joe or afternoon mug of matcha while expecting.

According to ACOG, pregnant people can safely consume up to 200 milligrams of caffeine a day. That's about the average amount of caffeine in two 8-ounce cups of home-brewed coffee or two shots of espresso. Be aware of hidden caffeine in soft drinks and energy drinks and supplements.

06 of 08

Myth: Lying on Your Back at Any Point in Pregnancy Is Dangerous

woman lying on back while pregnant

While most doctors and experts recommend side sleeping during pregnancy, some pregnant people can (and do) sleep on their back, especially early on. It is a matter of comfort. Lying on your back poses no additional risk for pregnancy complications in the first and second trimesters.

ACOG does recommend sleeping on your side later in pregnancy as back-sleeping puts the weight of your growing uterus on your spine and back muscles and could compress a major blood vessel that takes blood to your uterus, making you feel dizzy and possibly reducing blood flow to your fetus.

07 of 08

Myth: You Can't Eat Pepperoni Pizza During Pregnancy

Pizza Hut
Pizza Hut

It's true that cold deli and luncheon meats should be avoided during pregnancy. This is due to possible contamination with bacteria like listeria, which can lead to dangerous food poisoning in pregnant people. However, these foods can be consumed during pregnancy—in moderation, of course—if they are properly prepared and heated until steaming hot. This means pepperoni pizza, for example, is a safe bet.

To be safe, ACOG advises heating deli meats—pepperoni, ham, or whatever you please—to 165 degrees F or higher right before eating.

08 of 08

Myth: You Can't Have Sex While Pregnant

Feet of couple in bed

Unless your doctor or midwife advises against it, sex during pregnancy is OK. Several studies have confirmed that sex whether solo or partnered does not increase your risk of preterm labor or other complications. Your baby is also highly protected by amniotic fluid and the strong walls of your uterus. If you have specific concerns, you can and should speak with your doctor. Otherwise, enjoy when the mood strikes!

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Sources
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  1. Pregnant Travelers. Centers for Disease Control and Prevention. 2022.

  2. Travel During Pregnancy. American College of Obstetricians and Gynecologists. 2023.

  3. Air Travel During Pregnancy. American College of Obstetricians and Gynecologists. 2023.

  4. Impact of Sugary Food Consumption on Pregnancy: A Review. Nutrients. 2020.

  5. The Benefits of Eating Chocolate During Pregnancy. Society for Maternal-Fetal Medicine. 2016.

  6. Physical Activity during Pregnancy and Newborn Body Composition: A Systematic Review. International Journal of Environmental Research in Public Health. 2022.

  7. Exercise During Pregnancy. American College of Obstetricians and Gynecologists. 2022.

  8. Advice About Eating Fish. U.S. Food and Drug Administration. 2022.

  9. Can I Eat Sushi While I'm Pregnant?. American College of Obstetricians and Gynecologists. 2021.

  10. Relationships between seafood consumption during pregnancy and childhood and neurocognitive development: Two systematic reviews. Prostaglandins, Leukotrienes & Essential Fatty Acids. 2019.

  11. Association of Fish Consumption and Mercury Exposure During Pregnancy With Metabolic Health and Inflammatory Biomarkers in Children. JAMA Open Network. 2020.

  12. Assessment of Caffeine Consumption and Maternal Cardiometabolic Pregnancy Complications. JAMA Network Open. 2021.

  13. Moderate Caffeine Consumption During Pregnancy. American College Obstetricians and Gynecologists. 2023.

  14. Science Update: Sleeping position during early and mid pregnancy does not affect risk of complications, NIH-funded study suggests. National Institute of Child Health and Human Development. 2019.

  15. Can I Sleep on My Back When Pregnant?. American College of Obstetricians and Gynecologists. 2021.

  16. Listeria and Pregnancy. American College of Obstetricians and Gynecologists. 2022.

  17. Management of Pregnant Women With Presumptive Exposure to Listeria monocytogenes. American College of Obstetricians and Gynecologists. 2023.

  18. Sexual Health and Function in Pregnancy. Contemporary OB/GYN. 2017.

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