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By selecting pasteurised goat cheese that has been properly handled and stored, you can enjoy this dairy product without worry. It provides essential nutrients like calcium, protein, and healthy fats, which support your nutrition during pregnancy.
However, unpasteurised soft goat cheese, especially those with a bloomy rind, may contain Listeria, a bacterium that can lead to serious complications. To ensure safety, it’s best to check labels, avoid raw or mould-ripened varieties, and follow proper storage guidelines.
Goat Cheese: An Overview
Goat cheese, made from goat’s milk, has a creamy texture and tangy flavour. Depending on the type, it can be soft, firm, or aged. This cheese is a good source of calcium, protein, and healthy fats. It also contains vitamin A, phosphorus, and some iron.You may find goat cheese easier to digest than cow’s milk cheese, as it has less lactose and smaller fat molecules. There are various types of goat cheese, made from either pasteurised or unpasteurised milk. Pasteurisation is a process where the milk is heated to 72°C (161°F) for at least 15 seconds to kill harmful bacteria like Listeria.
Is goat cheese safe during pregnancy?
You can safely enjoy goat cheese during pregnancy if it's made from pasteurised milk. Firm or semi-soft goat cheese is generally safe, but make sure the label confirms it’s pasteurised.Avoid soft, mouldy goat cheeses like chèvre unless they are clearly labelled as pasteurised and properly stored in the fridge. Even pasteurised versions can pose a risk if not kept chilled. So, it’s best to check the label and choose fresh, well-stored, sealed packs. If in doubt, you can serve it cooked or well-heated.
Understanding the Risks: Listeria and Pregnancy
Listeria is a harmful bacterium that can grow in certain foods, particularly soft cheeses made from unpasteurised milk. This bacterium can survive in cold storage and can’t always be detected by smell or taste.Listeria can cause serious complications during pregnancy, including an increased risk of miscarriage, stillbirth, and preterm birth. Even a mild infection may affect your baby’s development.
To minimise this risk, it’s best to avoid unpasteurised cheeses. Cooking your cheese until it’s steaming hot can kill Listeria. Always check product labels and follow proper storage guidelines to protect both you and your baby.
Types of Goat Cheese
Goat cheese comes in different textures and forms, from firm and aged to soft and spreadable. Its safety during pregnancy largely depends on how it's made and whether it's pasteurised.Safe options
Pasteurised goat cheese is safe to eat during pregnancy and can be part of a balanced diet. Aged, hard varieties like:- Goat cheddar
- Goat Gouda
- Hard goat parmesan
What to avoid during pregnancy
It’s best to avoid any goat cheese made with unpasteurised milk. This includes:- Cheeses with a soft texture and white rind, such as chèvre, carry a higher risk if unpasteurised.
- Unlabelled cheese served at restaurants or open markets
- Cheese with a bloomy rind, such as brie-style goat cheese
Nutritional Benefits of Goat Cheese in Pregnancy
Goat cheese offers nutrients that support both you and your baby during pregnancy. It has a creamy taste and is often easier to digest than cow’s milk cheese. Some more nutritional benefits of goat cheese include:- Good source of protein: Protein helps build new cells and supports your baby’s growth during pregnancy. Goat cheese provides a steady supply in small servings.
- Rich in calcium: Calcium in goat cheese supports your baby’s bone and teeth development, and helps your muscles and heart function. One portion gives you a mild boost towards your daily calcium needs.
- Contains healthy fats: Goat cheese provides healthy fats, which are good for your body and support your baby’s brain development while giving you an energy source.
- Provides essential vitamins: Vitamin A in goat cheese helps keep your skin healthy, supports your vision, and boosts your immune system. It also contains small amounts of B vitamins that help with energy metabolism and your nervous system.
- Easier to digest: Goat cheese is often easier on your stomach than cow’s milk cheese. It contains less lactose and smaller fat particles, which may reduce bloating or discomfort.
How to Enjoy Goat Cheese Safely During Pregnancy
Goat cheese can be safely included in your pregnancy diet if handled properly. Some types can carry bacteria that pose health risks, so it’s important to follow safety precautions when eating them.How to read labels and buy safe goat cheese
Check for pasteurisation
Look for clear packaging information
Avoid rind-covered or soft cheeses
Prefer firm or hard goat cheeses
Raw goat cheese
Cooked goat cheese
What To Do If You Ate Unsafe Goat Cheese by Mistake?
If you accidentally eat goat cheese that isn’t safe during pregnancy, try not to panic. One slip doesn’t always lead to harm. Many soft or unpasteurised cheeses carry a small risk, but that doesn’t mean an infection will follow.Keep an eye on how you feel after eating something you are unsure about. If you develop symptoms such as fever, stomach pain, diarrhoea, or body aches, it’s important to consult a healthcare expert since these may be early signs of a foodborne infection, such as listeriosis.
They can guide you, monitor symptoms, and suggest further checks if needed. Also, avoid taking any medicine without professional advice.
Although goat cheese is a popular choice, eating it during pregnancy needs extra care. Your safety and your baby’s health depend on avoiding risks like bacterial infections linked to unpasteurised or soft cheese. Reading labels carefully, avoiding raw or rind-covered cheese, and speaking with your healthcare expert when in doubt help you make confident and safe choices.
FAQs on Can You Eat Goat Cheese During Pregnancy
- How should I store goat cheese during pregnancy?
Always store goat cheese in the fridge at 5°C (41°F) or below. After opening the package, return it to the fridge promptly. Avoid leaving it at room temperature for long periods, as this can promote bacterial growth. - What types of goat cheese should be avoided?
You should avoid any goat cheese made with unpasteurised milk, especially soft, mould-ripened varieties like chèvre or brie-style goat cheese. These cheeses have higher moisture content, which makes it easier for bacteria like Listeria to grow, even if the cheese smells and looks fine.
