Feta cheese, a soft, brined cheese traditionally made from sheep’s or goat’s milk, can be part of a pregnant person’s diet only under specific conditions. The concern is not the cheese itself, but the potential for foodborne illness that thrives in soft, moist dairy products. While feta offers beneficial nutrients like calcium and protein, its safety hinges entirely on its preparation method. The primary guidance is ensuring the cheese is made from pasteurized milk or has been thoroughly heated, eliminating the risk associated with harmful bacteria.
Understanding the Listeria Risk
Pregnant individuals must exercise caution with feta and other soft cheeses due to the risk of contamination with the bacteria Listeria monocytogenes. This organism is concerning because it can multiply even in cold temperatures, unlike many other foodborne pathogens. Soft cheeses, especially those with a higher moisture content, provide an environment where this bacteria can easily grow.
Infection with this bacteria leads to listeriosis, which generally causes mild, flu-like symptoms, or no symptoms at all, in healthy adults. However, pregnant individuals are about ten times more susceptible to developing this serious infection than the general population. The bacteria can cross the placenta, leading to devastating health consequences for the developing fetus.
Listeriosis in pregnancy is linked to severe outcomes, including miscarriage, stillbirth, and premature delivery. The infection can also be transmitted to the newborn, potentially causing complications like neurological problems or sepsis. Because the infection often mimics common discomforts of early pregnancy, health authorities strictly regulate Listeria in ready-to-eat foods.
The Importance of Pasteurization
Pasteurization determines the safety of feta cheese for a pregnant person. This process involves heating the milk to a specific temperature for a set period, which kills harmful pathogens, including Listeria monocytogenes. When milk is pasteurized before being made into cheese, the risk of listeriosis is significantly reduced.
Commercially packaged feta cheese sold in the United States and many other developed countries is usually made with pasteurized milk, making it generally safe to eat. Consumers must always check the packaging label to confirm the presence of the word “pasteurized” or “made from pasteurized milk” before consumption. If the label does not explicitly state the milk was pasteurized, the cheese must be avoided unless it is cooked.
Artisanal, imported, or deli-counter feta sold in open brine tubs pose a greater risk because the pasteurization status cannot be guaranteed. These varieties, or any feta made from unpasteurized milk, should be avoided due to the potential for bacterial contamination. Contamination can sometimes occur even if the milk was pasteurized, especially in deli settings.
Safe Consumption Through Cooking
If there is any doubt about whether feta cheese has been made with pasteurized milk, the risk of listeriosis can be eliminated through thorough cooking. Heating the cheese to a high enough temperature effectively kills Listeria monocytogenes and other potential bacteria. The food must reach an internal temperature of at least 165°F (74°C) to destroy the pathogen throughout the product.
The cheese should be cooked until it is visibly steaming hot all the way through, which is a visual indicator of adequate heating. Feta can be safely enjoyed when incorporated into dishes that are baked or grilled, such as in a baked pasta dish, a casserole, or on a pizza. Simply crumbling the cheese onto a hot meal may not be sufficient unless the heat transfer reaches the necessary internal temperature.
Pregnancy-Safe Cheese Alternatives
For individuals who wish to avoid soft cheeses entirely or cannot find a pasteurized feta option, several other types of cheese are considered safe for consumption. Hard cheeses are safe because their low moisture content naturally inhibits the growth of bacteria like Listeria. These varieties include cheddar, parmesan, and Swiss cheese, regardless of whether they are pasteurized.
Pasteurized soft and semi-soft cheeses are excellent alternatives that mimic the texture of feta. Pasteurized goat cheese logs without a mold rind can also provide a salty tang similar to feta. Always confirm the “pasteurized” label on any soft cheese, even these alternatives, to maintain the safest possible diet.
Safe pasteurized options include:
- Mozzarella
- Cottage cheese
- Cream cheese
- Ricotta