Pasteurized hard, semi-hard, and certain processed cheeses are generally safe for consumption during pregnancy, while unpasteurized and soft mold-ripened varieties carry risks.
Navigating food choices during pregnancy brings many questions, and cheese often tops the list for expectant parents. The good news is that many beloved cheeses remain on the menu, but understanding which ones are safe and why is key to protecting your health and your baby’s development.
Understanding the Primary Concern: Listeria
The main reason for caution with certain cheeses during pregnancy is the potential presence of a bacterium called Listeria monocytogenes. This bacterium can cause a serious infection known as listeriosis.
What is Listeria monocytogenes?
Listeria monocytogenes is a type of bacteria found in soil, water, and animal feces. It can contaminate raw foods, including unpasteurized milk and products made from it, as well as processed meats and some produce. Unlike many other bacteria, Listeria can grow even in refrigerated temperatures.
Risks During Pregnancy
While listeriosis is rare, pregnant individuals are significantly more susceptible to it, about 10 to 20 times more likely to develop the infection compared to the general population. For pregnant individuals, listeriosis can manifest as mild, flu-like symptoms, or it might even be asymptomatic, making it hard to detect. However, the infection can be severe for the unborn baby, potentially leading to miscarriage, premature birth, stillbirth, or serious health problems for the newborn, such as meningitis or blood infections.
The Role of Pasteurization
Pasteurization is a heat treatment process that kills harmful bacteria, including Listeria, by heating food to a specific temperature for a set period. For dairy products, this process is essential for safety.
Why Pasteurization Matters
When milk is pasteurized before being made into cheese, it significantly reduces the risk of bacterial contamination. Most cheeses available in grocery stores in countries like the United States and Canada are made from pasteurized milk. Always look for “pasteurized” on the label to ensure the cheese has undergone this safety step.
Safe Cheese Choices: Hard and Semi-Hard
Hard and semi-hard cheeses are generally considered safe during pregnancy because their low moisture content and denser texture make them less hospitable for Listeria to grow, even if made from pasteurized milk.
Hard Cheeses
These cheeses have very little moisture, which naturally inhibits bacterial growth. They are a good source of calcium and protein.
- Cheddar
- Parmesan
- Swiss (e.g., Emmental, Gruyère)
- Colby
- Asiago
Semi-Hard Cheeses
While softer than hard cheeses, their moisture content is still low enough to be safe when pasteurized. These often have a firmer texture and a longer aging process.
- Provolone
- Edam
- Gouda
- Monterey Jack
- Havarti
Here is a summary of some commonly safe cheese types:
| Cheese Type | Examples | Key Safety Factor |
|---|---|---|
| Hard Cheeses | Cheddar, Parmesan, Pecorino Romano | Low moisture, typically pasteurized |
| Semi-Hard Cheeses | Gouda, Provolone, Swiss, Monterey Jack | Moderate moisture, typically pasteurized |
| Processed Cheeses | American cheese, cream cheese, cottage cheese | Heat-treated, pasteurized milk base |
Safe Cheese Choices: Processed and Cream Cheeses
Many processed and fresh, soft cheeses are safe because they are made with pasteurized milk and undergo additional processing that eliminates bacteria.
Processed Cheese Products
Processed cheeses, like American cheese slices or cheese spreads, are typically made from a blend of natural cheeses and other dairy ingredients, which are then heated during manufacturing. This extensive processing makes them safe.
- American cheese slices
- Processed cheese spreads (e.g., Velveeta)
- String cheese
Cream Cheese and Spreads
Most cream cheese, cottage cheese, and other fresh cheese spreads sold commercially are made with pasteurized milk and are safe to consume.
- Cream cheese
- Cottage cheese
- Ricotta (when sold in tubs, typically pasteurized)
- Mascarpone (when sold in tubs, typically pasteurized)
- Feta (if made from pasteurized milk and commercially packaged)
Cheeses to Approach with Caution (or Avoid)
The primary concern with these cheeses is their higher moisture content and lower acidity, which create a more favorable environment for Listeria to grow, even if they are made from pasteurized milk.
Soft Mold-Ripened Cheeses
These cheeses have a soft, often creamy texture and a white, bloomy rind. The molds used in their production can facilitate Listeria growth.
- Brie
- Camembert
- Feta (unless clearly labeled as made from pasteurized milk and commercially packaged)
- Goat cheese (chevre) (unless clearly labeled as made from pasteurized milk and commercially packaged)
- Roquefort
Blue-Veined Cheeses
The distinctive blue veins in these cheeses are created by specific molds, which also contribute to a higher pH and moisture content, making them risky.
- Gorgonzola
- Stilton
- Danish Blue
Unpasteurized Cheeses
Any cheese made from unpasteurized (raw) milk carries a direct risk of Listeria contamination, regardless of its hardness or type. These are often found in artisanal markets or specialty stores.
- Any cheese specifically labeled “raw milk” or “unpasteurized”
- Some traditional European cheeses (e.g., certain types of Gruyère, Parmesan, or Roquefort)
Here is a summary of cheeses generally advised against during pregnancy:
| Cheese Category | Examples | Reason for Caution |
|---|---|---|
| Soft Mold-Ripened | Brie, Camembert, Chevre (soft goat cheese) | High moisture, surface mold, Listeria risk |
| Blue-Veined | Gorgonzola, Roquefort, Stilton | Molds create environment for Listeria growth |
| Unpasteurized | Any cheese labeled “raw milk” or “unpasteurized” | Direct risk of Listeria from raw milk |
Understanding Soft Cheeses and Their Risks
Even if a soft cheese, like Brie or Camembert, is made with pasteurized milk, it is still generally advised to avoid it during pregnancy. The reason lies in its inherent characteristics: high moisture content and lower acidity. These conditions create an ideal breeding ground for Listeria, should the cheese become contaminated at any point after pasteurization during the cheesemaking process, packaging, or handling. The bacterium can multiply rapidly in such environments, posing a risk even if the milk itself was initially safe. The CDC provides comprehensive guidance on food safety during pregnancy, emphasizing the importance of avoiding these types of cheeses.
The only exception for soft, mold-ripened, or blue-veined cheeses is if they are cooked thoroughly until steaming hot. The heat will destroy any potential Listeria bacteria. For instance, baked Brie or a blue cheese sauce that has been boiled would be safe.
Handling and Storage for Cheese Safety
Even with safe cheese types, proper handling and storage are important to minimize any potential risks.
- Check Expiration Dates: Always consume cheese before its expiration date.
- Refrigerate Promptly: Store all cheeses in the refrigerator at or below 40°F (4°C).
- Wrap Properly: Use airtight containers, plastic wrap, or cheese paper to prevent exposure to other foods and maintain freshness.
- Avoid Cross-Contamination: Use separate cutting boards and utensils for cheese if you are also preparing other raw foods.
- Discard if Spoiled: If cheese develops mold (beyond the intentional mold in blue cheeses), has an unusual smell, or changes color, discard it. For hard cheeses, you can sometimes cut off a generous portion around the mold, but it is safer to discard if you are pregnant.
The FDA offers detailed information on safe food handling practices that apply to all foods, including cheese.
When in Doubt: Always Check the Label
The most important step for ensuring cheese safety during pregnancy is to read food labels carefully. Look for the word “pasteurized” on any cheese product you purchase. If a cheese is unlabeled or you are unsure about its origin, it is best to err on the side of caution and choose a clearly labeled, pasteurized option. This is particularly true for artisanal cheeses, those from farmers’ markets, or when dining out where ingredient sourcing might not be clear.