Pregnancy guidance, in plain English

Alcohol

Alcohol should be avoided completely throughout pregnancy. There is no known safe level at any stage.

Avoid during pregnancy
Alcohol

The NHS advises that the safest approach is not to drink any alcohol during pregnancy. Alcohol passes freely through the placenta to your baby, whose developing liver cannot process it the way an adult's can. The effects are particularly significant in the first trimester when the baby's major organs are forming, but there is no stage of pregnancy at which alcohol has been found to be completely without risk. Regular or heavy drinking during pregnancy can cause foetal alcohol spectrum disorders (FASDs) — a range of permanent conditions that affect physical development, learning, behaviour, and social skills. Even occasional drinking has been linked in some studies to lower birth weight and developmental difficulties, although the risks from light drinking are less clearly defined. Because no safe threshold has been established, the NHS, WHO, and most national health bodies recommend complete abstinence throughout all three trimesters. This includes beer, wine, spirits, cider, champagne, and cocktails. Drinks marketed as 'low-alcohol' that contain between 0.5% and 1.2% ABV should also be avoided. Drinks labelled 0.0% or alcohol-free (under 0.05% ABV) are generally considered safe.

What to be aware of

  • Avoid all alcoholic drinks throughout pregnancy — beer, wine, spirits, cider, and cocktails.
  • Avoid 'low-alcohol' drinks (between 0.5% and 1.2% ABV).
  • Drinks labelled 0.0% ABV are generally safe.
  • Some kombucha and kefir contain trace alcohol — check labels if concerned.
  • Alcohol in cooking evaporates partially but not completely — dishes that contain a significant amount of alcohol and are not cooked for long (e.g. flambéed desserts, uncooked wine-based dressings) should be avoided. A slow-cooked wine-based stew where alcohol has reduced for 90 minutes is considered safe.
  • If you have already had some drinks before realising you were pregnant, speak to your midwife — most women who drank a small amount before knowing they were pregnant go on to have healthy babies.

What to eat instead

  • Alcohol-free beer and wine (0.0% ABV) — There are now excellent 0.0% options from most major brands — Heineken 0.0, Seedlip, and many alcohol-free wines are widely available.
  • Sparkling water with fruit and herbs — A wedge of lime, a few mint leaves, and sparkling water feels special without any of the risk.
  • Mocktails — Virgin mojitos, elderflower coolers, and fruit-based mocktails can make social occasions feel as celebratory as ever.
  • Kombucha (check label) — Most commercial kombucha is under 0.5% ABV — check the label and choose brands that state 0.0% if you want to be certain.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/

US guidance

US guidance from the CDC, the Surgeon General, and ACOG (American College of Obstetricians and Gynecologists) is consistent with NHS advice — no level of alcohol is considered safe during pregnancy. The US has historically used stronger public health messaging on this point, with the Surgeon General's warning on alcohol labels specifically mentioning pregnancy.

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Sparkling elderflower and cucumber cooler

Sparkling elderflower and cucumber cooler

A grown-up, elegant drink that feels special without a drop of alcohol.

Pregnancy tip: Chilling the glasses first keeps this drink colder for longer. The elderflower cordial can be adjusted to taste — some brands are sweeter than others.

Ingredients

  • 4 tbsp elderflower cordial
  • 500ml sparkling water, chilled
  • Half a cucumber, thinly sliced
  • A handful of fresh mint leaves
  • Ice
  • Slice of lemon to garnish

Method

  1. Fill two tall glasses with ice.
  2. Add the cucumber slices and mint leaves.
  3. Pour in the elderflower cordial.
  4. Top up slowly with sparkling water.
  5. Stir gently, garnish with lemon, and serve immediately.
Virgin berry mojito

Virgin berry mojito

A vibrant, refreshing mocktail that works perfectly for parties or just treating yourself.

Pregnancy tip: Muddling the berries and mint releases their flavour into the drink. Don't over-muddle or the mint can turn bitter.

Ingredients

  • 8 fresh raspberries
  • 8 fresh mint leaves
  • Juice of 1 lime
  • 1 tsp caster sugar or sugar syrup
  • Ice
  • Sparkling water or soda water to top up

Method

  1. Place the raspberries, mint, lime juice, and sugar in the bottom of a glass.
  2. Muddle gently with a muddler or the back of a spoon until the berries break down.
  3. Fill the glass with ice.
  4. Top with sparkling water.
  5. Stir, garnish with a mint sprig and a raspberry, and serve.