“What cheeses can I safely eat while I’m pregnant, and does that change with each trimester?”
Feel free to indulge in cheese during your pregnancy! It’s a fantastic source of calcium and protein, both crucial for your baby’s development. Opting for low-fat cheese means you can enjoy these essential nutrients with fewer calories—a great reason to ask for “extra cheese, please!” Plus, pairing cheese with whole grain crackers or other complex carbohydrates can help alleviate nausea, boost energy and mood, fend off headaches, and even enhance your sleep.
Now, if cheese is your pregnancy ally, you might be wondering about the risks associated with certain types, like brie, feta, queso, fresh mozzarella, goat cheese, or aged blue cheese. Which cheeses are safe to enjoy, and which should you avoid for safety reasons?
The good news for cheese enthusiasts is that most cheeses available in the U.S. are safe to consume during pregnancy since they are typically made from pasteurized milk. Pasteurization is a food processing method that effectively eliminates harmful bacteria in dairy products (and juice) while preserving nutrients. Cheeses labeled “pasteurized” are a safe choice, whether they’re hard or soft, cooked in a casserole, melted on a sandwich, served on a hot pizza, crumbled in a salad, or enjoyed on a cheese platter. And you can safely enjoy these options throughout all trimesters of your pregnancy.
On the flip side, avoid unpasteurized (or raw milk) soft cheeses, as they can harbor listeria—a harmful bacteria responsible for listeriosis. This primarily foodborne illness is particularly concerning during pregnancy.
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In summary, while most cheeses are safe to eat during pregnancy, steer clear of unpasteurized options to protect both you and your baby. Enjoy your cheese with confidence!