Eating the right foods during pregnancy is important for the health of both mother and baby. While most cheeses can be safely consumed in moderation during pregnancy, there are some varieties that should be avoided due to potential risks.
Soft Cheeses
Soft cheeses are those that have a high moisture content and are unripened or ripened for only a short time. These include:
- Brie
- Camembert
- Feta
- Goat cheese
- Blue cheese
- Queso blanco
- Queso fresco
- Panela
- Ricotta (homemade)
- Other soft, mold-ripened cheeses like Taleggio and Gorgonzola
The concern with soft cheeses is that they may contain bacteria called Listeria monocytogenes. This bacteria can sometimes contaminate the milk or processing equipment used to produce soft cheeses.
Listeria infection (known as listeriosis) may cause mild illness in pregnant women, but can be dangerous to the developing baby. It can lead to miscarriage, stillbirth, premature delivery or severe illness in newborns.
To reduce the risk of listeriosis, the CDC and FDA recommend avoiding soft cheeses during pregnancy unless they are pasteurized. Pasteurized cheeses have been heat treated to kill harmful bacteria like Listeria.
Most soft cheeses sold in U.S. supermarkets are made from pasteurized milk and are safe to consume. Just double check the label to make sure.
Unpasteurized (Raw Milk) Cheeses
Raw milk cheeses are those that have not been pasteurized (heat treated) during production. They may include both soft and semi-soft varieties, including:
- Brie
- Camembert
- Blue cheese
- Panela
- Queso blanco
- Queso fresco
- Cheddar
- Gouda
- Colby
- Swiss
- Gruyere
- Roquefort
- Stilton
- Other cheeses clearly labeled as “raw milk” varieties
Raw milk may contain various disease-causing bacteria in addition to Listeria, such as Salmonella, E. coli and Campylobacter. For this reason, the FDA advises pregnant women to completely avoid raw milk and any products made from it, including raw milk cheeses.
Raw milk cheeses are most likely to be found at farmer’s markets, gourmet shops or specialty stores, not major supermarkets. Always check labels closely and avoid any cheese made from raw, unpasteurized milk.
Soft-Ripened or Mold-Ripened Cheeses
Soft ripened cheeses have a white, edible rind formed by mold. This rind helps give these cheeses their distinctive taste and texture. Common soft ripened cheeses include:
- Brie
- Camembert
- Taleggio
- Limburger
- Pont l’Eveque
- Reblochon
- Mont d’Or
- Vacherin
Mold-ripened cheeses have blue or green veins of edible mold running through them. These include:
- Blue cheese
- Gorgonzola
- Roquefort
- Stilton
The mold used to make these cheeses can sometimes contain bacteria that cause food poisoning. As with soft cheeses, the main risk is Listeria infection. Unless these cheeses are clearly labeled as being made from pasteurized milk, pregnant women should avoid them.
Hispanic-Style Cheeses
Hispanic soft cheeses made from raw milk also have a higher risk of Listeria contamination. The FDA specifically advises pregnant women to avoid:
- Queso blanco
- Queso fresco
- Panela
Always check the labels on these cheeses to ensure they were made from pasteurized milk. Refrigerated varieties are more likely to be made with raw milk than shelf-stable, packaged cheeses.
Why Are Soft Cheeses More Risky?
Soft cheeses pose a higher listeriosis risk for a few reasons:
- They have higher moisture content, which allows Listeria bacteria to grow.
- They have a short ripening period, less time for Listeria to die off.
- They are often made from raw milk that was not pasteurized.
- Soft mold-ripened cheeses can grow mold that produces bacteria.
- Their rinds can be contaminated if improper manufacturing procedures are used.
For these reasons, hard cheeses like cheddar, parmesan and Swiss are safer than soft varieties during pregnancy.
Other Cheeses to Limit
In addition to avoiding the cheeses mentioned above, pregnant women should take some precaution with the following:
Semisoft Cheeses
Semisoft cheeses such as Havarti, Monterey Jack, Muenster and Fontina have a slightly higher moisture content than hard cheeses. They also tend to have shorter ripening periods.
To reduce listeriosis risk, avoid semisoft cheeses unless they are clearly made from pasteurized milk. Limit portion sizes to 1-2 ounces per sitting.
Mexican-Style Cheeses
Mexican cheeses like queso anejo, queso Chihuahua and asadero are often made from raw milk. Check labels and only purchase pasteurized varieties.
Refrigerated Pasteurized Cheeses
Some types of soft cheeses sold in the refrigerated section are made from pasteurized milk. Examples are mozzarella, mascarpone, cottage cheese and cream cheese. There have been some listeriosis outbreaks linked to these cheeses in the past.
To be extra cautious, only purchase organic, ammonia-treated or clearly labeled “Listeria-free” varieties of these cheeses. Limit portion sizes and avoid letting sit at room temperature for too long.
Processed Cheeses
Processed cheeses like American cheese singles are considered safe during pregnancy because of the additional heat used during manufacturing. However, they are more highly processed and may contain more additives.
Limit processed cheeses to occasional use. Opt for organic, additive-free varieties if possible.
Safe Cheeses in Pregnancy
Here are some cheeses that can be safely enjoyed during pregnancy if you want to limit risks as much as possible:
- Pasteurized cheddar
- Pasteurized colby
- Pasteurized Monterey jack
- Pasteurized mozzarella
- Pasteurized swiss
- Pasteurized parmesan
- Pasteurized provolone
- Hard cheeses like gouda and Gruyere
- Cream cheese
- Cottage cheese
- Processed cheeses (in moderation)
To reduce risks:
- Choose organic, additive-free varieties when possible.
- Check labels and avoid raw milk cheeses.
- Stick to cheeses that are hard or semi-hard.
- Avoid mold-ripened varieties.
- Limit soft cheeses unless they are clearly labeled as pasteurized.
- Avoid Mexican-style and homemade soft cheeses.
Safe Serving and Storage Tips
Proper food handling and storage practices can further reduce risks when consuming cheeses during pregnancy:
- Avoid pre-sliced cheeses, choose blocks and slice yourself.
- Use cheese within 3-5 days of opening.
- Inspect cheese for mold before eating.
- Store opened cheese tightly wrapped in fridge.
- Keep cheese away from raw meat in fridge.
- Wash hands and knives thoroughly after handling unpasteurized cheese.
- Avoid cross-contaminating other foods with unpasteurized cheese.
- Cook leftovers and casseroles containing cheese to 165°F.
- Limit portion sizes to 1-2 ounces per sitting.
- Avoid letting sit out at room temperature for over 2 hours.
Who Should Be Most Cautious?
While all pregnant women are at risk of listeriosis, some should be especially vigilant about avoiding soft cheeses:
- Those with weakened immune systems
- Those with chronic illnesses like diabetes or kidney disease
- Those taking immunosuppressant medications
- Those undergoing cancer treatments
- Those with HIV/AIDS
These mothers-to-be have the highest chance of developing severe listeriosis complications. Strict avoidance of risky foods like unpasteurized cheeses is recommended.
Listeriosis Symptoms
If you are pregnant and experience any of the following symptoms, see your doctor right away:
- Fever
- Muscle aches
- Nausea or vomiting
- Diarrhea
- Headache
- Stiff neck
- Confusion
- Loss of balance
Early treatment with antibiotics can help prevent complications. Your doctor may recommend testing for listeriosis.
Pregnancy Diet Recommendations
To help avoid listeriosis and other foodborne illnesses during pregnancy:
- Avoid all raw and undercooked meats, fish and eggs.
- Do not eat refrigerated smoked seafood unless it is an ingredient in a cooked dish.
- Avoid raw sprouts like alfalfa, clover and radish.
- Do not drink unpasteurized juice or cider.
- Thoroughly wash all produce before eating.
- Keep foods at proper temperatures and observe food expiration dates.
Also remember to take your prenatal vitamin, drink plenty of fluids, choose whole foods and avoid alcohol during pregnancy.
When to Indulge in Soft Cheese
Completely avoiding all soft cheeses for 9 months may seem like no fun at all. After giving birth, you can safely enjoy your favorite soft cheeses again.
Until then, if a strong cheese craving strikes, choose pasteurized versions of soft cheeses and enjoy in moderation. Just be sure to check labels closely first.
With the right precautions, you can safely satisfy occasional cheese cravings and benefit from nutritious hard cheeses during pregnancy. Just focus on making the healthiest choices for you and your growing baby.
Conclusion
Listeriosis and other foodborne illnesses can have serious consequences during pregnancy. Avoiding unpasteurized and high-risk soft cheeses helps minimize the chances of contracting listeriosis from contaminated food.
Choose cheeses made from pasteurized milk and stick to hard, semi-soft varieties whenever possible. With some caution in the kitchen and safe cheese choices, you can continue to enjoy some of your favorite cheeses while expecting.
