Pregnancy Myths Debunked
Pregnancy myths debunked with facts. Learn what’s safe to eat, drink, and do during pregnancy, clearly explained.
Written by Dr. Md Yusuf Shareef
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 2nd Dec, 2025
Introduction
Misinformation spreads quickly, and pregnancy is one of the topics most affected by well-meaning but inaccurate advice. Family members, friends and social media often share confident claims that have no scientific basis, leaving many people unsure of what is genuinely safe. This guide clarifies widespread myths using established medical knowledge, helping you make informed decisions for yourself and your baby. You will find explanations about food, caffeine, supplements, exercise, sex, travel, illness, vaccines and common old wives’ tales. The aim is to replace confusion with clarity, offering practical guidance you can rely on whenever pregnancy myths appear.
Consult a Top General Practitioner for Personalised Advice
Common Pregnancy Myths About Eating and Drinking
Myth 1: “You should eat for two”
Reality: You do not need to double your meals. Most pregnant people require only modest calorie increases as
pregnancy progresses, and the type of food matters more than the quantity. Balanced meals filled with fruit, vegetables,
lean proteins, dairy or fortified alternatives, whole grains and healthy fats support both you and your developing baby. Smaller meals can be especially helpful if you are experiencing nausea or reduced appetite.
- First trimester: often no extra calories needed
- Second trimester: about 340 extra calories per day
- Third trimester: about 450 extra calories per day
Myth 2: “Avoid all fish because of mercury”
Reality: Fish can be a valuable part of pregnancy nutrition. It provides protein and omega-3 fatty acids that support
your baby’s brain and eye development. The key is choosing low-mercury options and avoiding fish known for high
mercury levels. Eating a variety of suitable fish ensures you gain benefits without unnecessary risk.
- Aim for 8–12 ounces per week of low-mercury fish such as salmon, tilapia, sardines, cod, shrimp, trout and pollock
- Avoid shark, swordfish, king mackerel and tilefish
- Limit albacore tuna and choose light tuna more often
Myth 3: “No caffeine at all”
Reality: Many guidelines indicate that moderate caffeine intake—up to about 200 mg per day—is generally considered
safe during pregnancy. This is roughly equivalent to a single large cup of coffee, although brew strength varies.
Remember that caffeine appears in tea, soft drinks, energy drinks and chocolate, so your total intake can add up more
quickly than expected. If unsure, ask your clinician to help you estimate your caffeine levels.
Myth 4: “Herbal teas and supplements are natural, so they’re safe”
Reality: Not all herbal products are harmless in pregnancy. Some herbs can affect blood pressure, stimulate uterine
activity or interact with prescription medicines. Because supplement quality varies considerably, it is safest to stick to a
prenatal vitamin recommended by your clinician. Always check before starting any herbal tea or supplement, even if
marketed as natural.
Pregnancy Myths About Exercise, Sex and Travel
Myth 5: “Exercise is risky for the baby”
Reality: In most healthy pregnancies, regular physical activity is both safe and beneficial. It can improve sleep, lift
mood, reduce back pain, support healthy weight gain and lower the risk of gestational diabetes and high blood pressure.
Choosing activities that suit your fitness level and avoiding those with a high risk of falls helps keep you active and safe
throughout pregnancy.
- Aim for at least 150 minutes per week of moderate-intensity aerobic activity
- Include light-to-moderate strength training and pelvic floor exercises
- Avoid contact sports, downhill skiing and similar activities
- Avoid lying flat on your back for long periods after the first trimester if it causes dizziness
- Stay hydrated and stop if you experience pain, bleeding, contractions, dizziness or shortness of breath
Myth 6: “Sex will harm the baby”
Reality: Sex is generally safe throughout an uncomplicated pregnancy. The baby is protected within the amniotic sac
and cushioned by the uterus. Your clinician may advise avoiding intercourse if you have placenta previa, unexplained
bleeding, leaking fluid, symptoms of preterm labour or other specific concerns. If sex feels uncomfortable, experimenting
with positions, using lubricant and communicating openly with your partner can help maintain comfort and closeness.
Myth 7: “Flying is unsafe while pregnant”
Reality: Air travel is usually safe for most people with healthy pregnancies up to around 36 weeks for domestic flights.
Taking a few simple precautions can make travel more comfortable and safer.
- Wear your seatbelt low across the hips
- Stretch and walk periodically to reduce the risk of blood clots
- Stay hydrated and bring snacks
- Carry your prenatal records when travelling
Myths About Illness, Vaccines and Miscarriage
Myth 8: “Vaccines during pregnancy are dangerous”
Reality: Several vaccines are recommended during pregnancy because they protect both you and your baby.
Vaccination reduces the risk of serious illness, which is particularly important during pregnancy. Inactivated vaccines,
such as the flu jab, and recommended vaccines like Tdap and COVID-19, are considered safe. Live vaccines are
avoided and scheduled for before or after pregnancy if needed.
- Flu (inactivated): safe in any trimester
- Tdap: between 27–36 weeks in each pregnancy
- COVID-19: recommended to reduce the risk of severe illness
Myth 9: “Stress, lifting or spicy foods cause miscarriage”
Reality: Most early miscarriages are caused by chromosomal abnormalities that cannot be prevented. Normal daily
activities—including moderate exercise, working, sex and eating spicy foods—do not cause miscarriage. If you
experience concerning symptoms such as bleeding or severe pain, contact your clinician promptly.
Myth 10: “Morning sickness only happens in the morning”
Reality: Pregnancy nausea can occur at any time of day. Many people experience symptoms throughout the day, and
some find that they vary from morning to evening. Strategies such as eating small, frequent meals, staying hydrated and resting can offer relief. Severe nausea or vomiting requires medical attention, especially if you are struggling to keep fluids down.
Body Changes and Old Wives’ Tales
Myth 11: “Heartburn means the baby will have lots of hair”
Reality: Heartburn is extremely common and is largely due to hormonal changes and the pressure of the growing
uterus. A small study once suggested a possible link with baby hair, but heartburn is far too unreliable as a predictor.
Focusing on relief strategies can make symptoms more manageable.
- Eat smaller meals and avoid lying down after eating
- Limit spicy, acidic or high-fat foods
- Elevate the head of your bed
- Ask your clinician about suitable antacids
Myth 12: “Belly shape or fetal heart rate can predict baby’s sex”
Reality: Belly shape varies widely based on posture, muscle tone, body type and your baby’s position. Fetal heart rate
naturally fluctuates and is not a reliable indicator of sex. Accurate methods include ultrasound, cell-free DNA screening
and diagnostic tests where clinically recommended.
How to Spot Reliable Information (and Avoid Pregnancy Myths)?
Tips to avoid pregnancy myths include:
- Ask your clinician or prenatal care provider
- Check whether the guidance comes from recognised medical organisations
- Look for dates and references to ensure information is current
- Be cautious with social media advice
- Verify claims that seem unusually alarming or unusually reassuring
Key Takeaways
- Many pregnancy myths contain fragments of truth mixed with misunderstandings.
- Moderate exercise, sex in healthy pregnancies and air travel are generally safe.
- You do not need to double your food intake; you need nutrient-dense meals.
- Vaccines such as flu, Tdap and COVID-19 help protect both you and your baby.
- When uncertain, rely on trustworthy medical advice and your healthcare provider
Consult a Top General Practitioner for Personalised Advice
Consult a Top General Practitioner for Personalised Advice
Dr Syed Mateen Pasha
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Avinash Pasuparthy
General Practitioner
5 Years • MBBS
Visakhapatnam
Apollo Clinic Vizag, Visakhapatnam
Dr. Pankaj Tripathi
General Practitioner
20 Years • MBBS, MD Pathology
Lucknow
Best Diabetologist Clinic, Lucknow
Dr. Ritesh Motghare
General Practitioner
18 Years • MBBS PGCDM
Nagpur
HEALTH CENTRE VNIT NAGPUR, Nagpur
Dr Bhargav Vuppumalla
General Physician/ Internal Medicine Specialist
5 Years • MBBS MD GENERAL MEDICINE
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Consult a Top General Practitioner for Personalised Advice
Dr Syed Mateen Pasha
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Avinash Pasuparthy
General Practitioner
5 Years • MBBS
Visakhapatnam
Apollo Clinic Vizag, Visakhapatnam
Dr. Pankaj Tripathi
General Practitioner
20 Years • MBBS, MD Pathology
Lucknow
Best Diabetologist Clinic, Lucknow
Dr. Ritesh Motghare
General Practitioner
18 Years • MBBS PGCDM
Nagpur
HEALTH CENTRE VNIT NAGPUR, Nagpur
Dr Bhargav Vuppumalla
General Physician/ Internal Medicine Specialist
5 Years • MBBS MD GENERAL MEDICINE
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
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Frequently Asked Questions
Q1: Do I really need to give up all coffee?
Not necessarily. Up to about 200 mg of caffeine per day is generally viewed as safe, though total amounts from tea, chocolate and soft drinks should be considered.
Q2: Can I keep running or lifting weights while pregnant?
If your pregnancy is uncomplicated and you have an established exercise routine, you can usually continue with suitable adjustments. Prioritise comfort and safety and consult your clinician if unsure.
Q3: Which vaccines are recommended during pregnancy?
The flu jab, Tdap during the third trimester and the COVID-19 vaccine are recommended. Live vaccines are avoided during pregnancy.
Q4: Do I need to eat for two?
You only need slightly more energy later in pregnancy, not double portions. Choose nutrient-rich foods and continue your prenatal vitamins.
Q5: Is sex safe during pregnancy?
Yes, in most healthy pregnancies. Your clinician may restrict intercourse in certain conditions, such as placenta previa or unexplained bleeding.