Liver

All types of liver — beef, chicken, lamb, and pork — should be avoided throughout pregnancy due to dangerously high levels of vitamin A.

Avoid during pregnancy

Liver is one of the richest dietary sources of retinol (preformed vitamin A). While vitamin A is essential for your baby's development, too much retinol during the first trimester in particular can interfere with normal foetal development and has been linked to birth defects. The NHS advises pregnant women to avoid all liver and liver products throughout pregnancy, regardless of how they are cooked. This includes chicken livers, beef liver, lamb's liver, and pork liver, as well as products such as liver sausage, haggis (which contains liver), and faggots. It is worth noting that vitamin A from plant sources — such as carrots and sweet potatoes — is in the form of beta-carotene, which the body converts at a controlled rate and is completely safe during pregnancy. Only retinol, the animal-derived form found in liver, poses a risk.

What to be aware of

Avoid all animal liver throughout pregnancy — chicken, beef, lamb, and pork.
Avoid liver-containing products: liver sausage, haggis, faggots, and liverwurst.
Do not take vitamin A (retinol) supplements unless specifically prescribed by a doctor.
Check the labels of any multivitamins — pregnancy-specific supplements are formulated without retinol.
Beta-carotene from vegetables and fruit is safe and does not need to be restricted.

What to eat instead

Lean red meat (beef, lamb) — A great source of haem iron — the form most easily absorbed by the body. Eat well-cooked throughout pregnancy.
Lentils and legumes — Red lentils, chickpeas, and kidney beans are rich in non-haem iron and folate — both essential during pregnancy.
Dark leafy greens (spinach, kale) — Packed with iron, folate, and vitamin C. Eat with a source of vitamin C to maximise iron absorption.
Eggs — A good source of protein, B12, and vitamin D — all nutrients that liver is often eaten for.

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

US guidance

US FDA and ACOG guidance aligns with the NHS — liver should be avoided during pregnancy due to its very high retinol content. The tolerable upper intake level for vitamin A in pregnancy is 3,000 mcg RAE per day; a single serving of chicken liver can contain ten times this amount.

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Iron-rich beef and lentil stew

Liver is often eaten as a source of iron and B vitamins — this hearty stew provides both in abundance from safe alternatives.

Pregnancy tip: Red lentils dissolve into the stew giving it extra body and iron. Lean beef is one of the best sources of haem iron outside of liver, and much safer during pregnancy.

Ingredients

400g lean stewing beef, cut into small chunks
150g red lentils, rinsed
1 onion, finely diced
2 cloves garlic, crushed
2 carrots, diced
400g tin chopped tomatoes
700ml beef stock
1 tsp cumin
1 tsp smoked paprika
2 tbsp olive oil
Salt and pepper
Fresh parsley to serve

Method

Heat oil in a large pot and brown the beef in batches. Set aside.
Soften onion and garlic in the same pot for 5 minutes.
Return the beef, add carrots, lentils, tomatoes, stock, cumin, and paprika.
Bring to a boil, then reduce to a simmer.
Cook for 1.5–2 hours until the beef is completely tender and lentils have dissolved into the sauce.
Season well and serve scattered with fresh parsley, with crusty bread.