What cheese is safe to eat during pregnancy?
What Cheese Is Safe to Eat During Pregnancy?
If you’re unsure whether you can eat cheese during pregnancy, you aren’t alone! Chances are you’ve Googled: “Can I eat cheese during pregnancy?” or “What cheese should I avoid during pregnancy?”
Cheese is a staple in many diets, but during pregnancy, it’s important to understand which cheeses are safe and which ones could pose a risk. The main concern with cheese comes down to Listeria, a harmful bacteria that can cause serious illness during pregnancy.
What Is Listeria, and Why Is It a Concern During Pregnancy?
Listeria thrives in warm and moist environments, making some foods more likely to carry the bacteria. Pregnant women are at a higher risk of contracting listeriosis, the infection caused by Listeria, due to a weakened immune system. While rare, listeriosis can lead to severe complications such as:
Miscarriage
Stillbirth
Preterm labor
Severe illness in newborns
While cheese is often highlighted as a food to watch, it’s important to note that Listeria can also be found in other foods, such as:
Cold meats (e.g., deli meats)
Cold cooked chicken
Prepared salads and vegetables
Precut fruit and vegetables
Soft-serve ice cream
Raw seafood and shellfish
Sprouts and bean sprouts
Pate’
By focusing on safe food handling, preparation, and storage, you can reduce the risk of Listeria and still enjoy a variety of nutritious foods.
Cheese Safety in Australia
It is illegal to sell raw cow’s milk in Australia for human consumption that hasn’t been pasteurised (or put through another approved safe treatment) and health authorities recommend that unpasteurised milk should not be consumed. Pasteurisation is a heat treatment process that kills harmful bacteria, including Listeria.
Here’s what you need to know:
Products made in Australia are pasteurised. Australian dairy standards require pasteurisation of all milk based products including yogurt and cheese to ensure safety.
Imported products may contain unpasteurised milk. However, by Australian law, any product made with unpasteurised milk must state this clearly on their nutritional label.
If you stick to cheese from reputable supermarkets and carefully follow storage and handling advice, the risk of Listeria is very low.
Safe Cheeses to Eat During Pregnancy
Hard cheeses are generally safe to eat during pregnancy, as their low moisture and high acidity make it difficult for Listeria to grow. These include:
Cheddar
Edam
Parmesan
Jarlsberg
Gouda
Hard goat’s cheeses
Hard cheeses also offer essential nutrients like calcium, protein, and phosphorus, which are vital for a healthy pregnancy.
What About Soft Cheeses?
Soft cheeses are more moist and less acidic, meaning they pose an increased risk of Listeria contamination. However, this doesn’t mean you have to avoid all soft cheeses!
If you’re buying cheese from a reputable source (not an open deli—more on that below), storing it in the fridge, and eating it within 1-3 days of opening, many cheeses are perfectly fine to eat, even soft ones!
Here’s a quick guide to common cheeses:
Safe Soft Cheeses (if pasteurised)
Ricotta & Feta
Cottage cheese & Cream cheese
Bocconcini
Mozzarella
Brie & Camembert (pasteurised products only and packaged individually)
Halloumi
Goats cheese
When shopping, we want to be choosing soft cheese products that are vacuum sealed, in a well sealed container/tub, sealed in brine (typical for bocconcini or mozzarella), or sealed in oil (goat’s cheese).
Soft Cheeses to Avoid
Blue cheese: Blue cheeses contain mold and have a strong odor, making it harder to detect spoilage. It’s best to avoid blue cheese varieties during pregnancy.
Helpful Tips for Eating Cheese During Pregnancy
When it comes to eating cheese while pregnant, the key is safe handling, preparation and storage. Here are some practical tips:
Buy pasteurised cheese: Choose cheese from a supermarket, where pasteurisation is a nutritional standard. Avoid homemade cheeses from farmers' markets or other unknown sources.
Choose sealed or vacuum-packed cheese: Ensure the cheese is properly packaged to reduce contamination risks. If your packaging is compromised in anyway, do not consume. This risk is to high.
Store cheese properly: Refrigerate cheese soon after purchase and avoid leaving it unrefrigerated for long periods (e.g., in a car or on a warm nibbles platter).
Check expiration dates & consume within labelling recommendations: Make sure to buy cheese well before its use-by date and eat within 1-3 days of opening. All nutritional labels will state consumption recommendation.
Avoid cheese from open delis: Open delis increase the risk of cross-contamination and are often warmer than refrigerated supermarket shelves. We also have no way of knowing how long that cheese has been sitting out for.
Avoid soft cheeses at restaurants, cafes & salad bars: Unless cooked, avoid eating soft cheeses from your favourite cafe and restaurants as we have no way of knowing their food safety practices. Most cafes and restaurants will re-assure you they follow strict health and safety practices, however best to be on the cautious side as mistakes do happen.
Don’t eat cheese that has been left out: Avoid cheese that are on a platter in the sun or at room temperature for hours. Whilst those workplace snack platters may look delicious, it’s best to avoid.
Trust your senses: Pregnancy heightens your sense of smell for a reason! If it smells funky, it probably is.
The Bigger Picture: Safe Food Practices Matter More
The risk of Listeria is less about specific foods and more about how those foods are handled, stored, and prepared. Eliminating foods—like cheese—is unnecessary and can deprive you and your baby of essential nutrients. Cheeses are a fantastic source of calcium, protein, and other vital nutrients for a healthy pregnancy.
We need to move away from overly restrictive advice and instead focus on educating women about safe food practices. This includes:
Buying from trusted sources.
Buying products packaged appropriately.
Proper storage and refrigeration.
Eating foods before their expiration dates.
Cooking high-risk foods thoroughly.
By being informed and practicing common sense, you can continue to enjoy a variety of cheeses and other nutritious foods while keeping yourself and your baby safe.
Key Takeaways
Nearly all dairy products made in Australia are pasteurised, making them safe for pregnant women.
Imported cheeses must clearly state on the label if they are made from unpasteurised milk.
Hard cheeses like cheddar, Parmesan, and Gouda are safe and nutrient-rich options.
Soft cheeses can also be safe if made from pasteurised milk, handled, stored and prepared appropriately or thoroughly cooked.
Have specific questions about cheese or other foods in pregnancy? Drop them below—I’m here to help! 😊