Can I Eat Feta Cheese During Pregnancy?
At a Glance:
Concern: Feta is a soft cheese that may carry Listeria monocytogenes, a harmful bacteria that poses a risk during pregnancy.
Risk Level: Safe if made from pasteurized milk. Unpasteurized feta should be avoided due to a higher risk of listeriosis.
Safe Practices: Always check the label for “pasteurized,” avoid feta from open deli counters, and consider heating it in cooked dishes for added safety.
Feta cheese is a staple in Mediterranean cuisine—salty, tangy, and perfect on salads, pasta, or flatbreads. But during pregnancy, even everyday favorites can raise questions about food safety. Can you enjoy feta cheese while pregnant? The answer depends on how it’s made. In this post, we’ll explore the risks and guidelines around eating feta during pregnancy and show you how to enjoy it safely.
Understanding the Concerns
Feta is a soft, brined cheese typically made from sheep's milk, goat's milk, or a mix of the two. Its texture and moisture make it more prone to harboring Listeria monocytogenes, a type of bacteria that can cause listeriosis, a potentially dangerous foodborne illness.
Pregnant individuals are about 10 times more likely to get listeriosis, and infections can lead to:
Miscarriage
Stillbirth
Preterm labor
Severe illness in newborns
Assessing the Risks
The primary risk from feta comes from whether it's made from unpasteurized milk. Pasteurization involves heating milk to kill harmful bacteria, making it much safer for consumption.
✅ Pasteurized Feta = Safe
Feta made from pasteurized milk is considered safe to eat during pregnancy, whether cold or cooked.
❌ Unpasteurized Feta = Avoid
Unpasteurized versions carry a higher risk of bacterial contamination and should be avoided completely during pregnancy.
Making Safe Choices
Feta can still be part of a healthy pregnancy diet with a few simple precautions:
1. Read the Label Carefully
Always check the packaging for the word “pasteurized.” If it’s not clearly marked, skip it or ask the manufacturer or server.
2. Avoid Open Deli Counters
Feta sold in open containers or at deli counters may be exposed to cross-contamination—even if pasteurized. Choose pre-packaged options from trusted brands instead.
3. Cook It for Extra Safety
Cooking feta (e.g., in casseroles, omelets, or baked dishes) helps kill any lingering bacteria—even in pasteurized varieties.
A Pregnancy-Safe Recipe Idea
Warm Mediterranean Quinoa Bowl with Baked Feta
Ingredients:
1 cup cooked quinoa
1/2 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 cup Kalamata olives
1/4 cup crumbled pasteurized feta
1 tablespoon olive oil
1 teaspoon dried oregano
Fresh parsley for garnish
Instructions:
Preheat oven to 375°F (190°C).
Place feta on a baking dish and drizzle with olive oil and oregano. Bake for 10–15 minutes, until warmed and slightly golden.
In a bowl, combine quinoa, tomatoes, cucumber, and olives.
Top with warm feta and garnish with parsley. Serve immediately.
Conclusion: Enjoying Feta Cheese Safely During Pregnancy
Feta cheese can still be on the menu during pregnancy—as long as it’s made from pasteurized milk and stored or served safely. By reading labels, avoiding unpasteurized or deli-counter options, and incorporating cooked feta into meals, you can enjoy its bold flavor without risking your or your baby’s health.
As always, consult your healthcare provider if you’re unsure about specific foods during pregnancy. A little extra care goes a long way toward a safe and satisfying prenatal diet.
Disclaimer: This blog post is for informational purposes only and does not replace professional medical advice. Always consult with your healthcare provider for guidance tailored to your pregnancy.
Source: https://www.cdc.gov/food-safety/foods/pregnant-women.html
