Brie, feta, goat cheese, that crumbly blue on a salad. Soft cheeses come up a lot in pregnancy food worries, and the rule is more about one word on the label than the cheese itself. That word is pasteurized. Here is how to tell what is fine and what to skip.
- The real issue is unpasteurized (raw milk) cheese, which can carry listeria, not softness on its own.
- Soft cheeses made with pasteurized milk are generally considered fine.
- Check the label for “made with pasteurized milk.” In many countries most supermarket cheese is pasteurized.
- Cooking any soft cheese until steaming hot also makes it safe.
Pasteurized is the magic word
In plain English: pasteurization heats milk to kill harmful bacteria like listeria. Cheese made from pasteurized milk has already had that step, so the listeria risk is very low. The cheeses that come with a warning are the ones made from raw, unpasteurized milk, where listeria can survive, especially in soft, moist, mold-ripened types.
Generally fine (if pasteurized)
- Pasteurized brie, camembert, feta, goat cheese, mozzarella, ricotta, and cottage cheese.
- Cream cheese and processed cheese spreads.
- All hard cheeses (cheddar, parmesan, gouda, manchego), which are considered safe whether pasteurized or not, because they are low in moisture.
Skip unless cooked through
- Soft cheeses made from unpasteurized or raw milk.
- Mold-ripened soft cheeses (brie, camembert) and soft blue cheeses (like Roquefort or gorgonzola) if they are unpasteurized.
- Traditional soft cheeses sold without clear labeling, such as some fresh queso fresco, queso blanco, or panela, which have been linked to listeria outbreaks.
If you are unsure, two things make any of these safe: choosing a pasteurized version, or cooking the cheese until it is steaming hot all the way through (a baked brie or a cooked cheese sauce is fine).
Listeria is the same concern behind the advice on deli meat in pregnancy, where heating is also the fix.
When to call your provider
If you ate an unpasteurized soft cheese and later developed flu-like symptoms such as fever and muscle aches, contact your provider, since listeria can appear days to weeks later and is treatable. A single bite of pasteurized brie is not cause for worry, but any feverish illness in pregnancy is worth a call.
Medical Disclaimer: This article is for general educational purposes only and is not medical advice, and it does not replace guidance from your doctor or midwife. Always confirm what is right for you with a qualified professional. If you think you may be experiencing a medical emergency, contact your local emergency services right away.
Sources
- US Centers for Disease Control and Prevention (CDC). “Listeria and Pregnancy.”
- American College of Obstetricians and Gynecologists (ACOG). Guidance on food safety in pregnancy.
- National Health Service (NHS). “Foods to avoid in pregnancy: cheese.” 2024.
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