How to Stay Safe from Foodborne Illnesses During Pregnancy

During pregnancy, your immune system is naturally suppressed to protect your baby, making you more vulnerable to foodborne illnesses. These illnesses, caused by harmful bacteria, viruses, or parasites, can lead to complications such as preterm labour, low birth weight, and in severe cases, miscarriage or stillbirth. By taking extra precautions with your food choices and handling, you can significantly reduce your risk and keep both you and your baby safe. Here’s a guide on how to protect yourself from foodborne illnesses during pregnancy.

Understanding Foodborne Illnesses

Foodborne illnesses, also known as food poisoning, occur when you consume contaminated food or beverages. Common pathogens that pose risks during pregnancy include:

• Listeria monocytogenes: Found in unpasteurised dairy products, deli meats, and refrigerated smoked seafood, listeria can lead to a serious infection called listeriosis.
• Salmonella: Often present in raw or undercooked eggs, poultry, and meat, salmonella can cause severe gastrointestinal symptoms and, in rare cases, bloodstream infections.
• Toxoplasma gondii: This parasite, found in raw or undercooked meat and contaminated soil, can cross the placenta and harm your baby.
• Escherichia coli (E. coli): Found in undercooked ground beef, raw vegetables, and unpasteurised juices, E. coli can cause severe diarrhoea and kidney damage in some cases.
• Campylobacter: Found in raw or undercooked poultry and unpasteurised milk, this bacterium can lead to diarrhoea, fever, and cramping.

Risks of Foodborne Illnesses During Pregnancy

While foodborne illnesses can affect anyone, the risks are higher during pregnancy because:

1. Weakened Immune Response: Your body is less effective at fighting off infections, making it easier for pathogens to cause illness.
2. Cross-Placental Transmission: Certain pathogens, like listeria and toxoplasma, can cross the placenta and harm your baby, potentially leading to severe complications.
3. Serious Outcomes for Baby: Foodborne illnesses can result in miscarriage, stillbirth, or long-term health issues for your baby.

Steps to Stay Safe from Foodborne Illnesses

1. Be Mindful of High-Risk Foods

Avoid foods that are more likely to be contaminated with harmful bacteria or parasites:

• Unpasteurised Dairy Products: Skip raw milk, soft cheeses like brie, feta, and camembert unless they are labelled "made with pasteurised milk."
• Deli Meats and Hot Dogs: Avoid unless reheated to steaming hot (165°F or 74°C) to kill potential listeria bacteria.
• Raw or Undercooked Eggs: Avoid foods containing raw eggs, like homemade mayonnaise, cookie dough, or hollandaise sauce. Use pasteurised eggs for recipes requiring raw or lightly cooked eggs.
• Raw or Undercooked Meat and Poultry: Ensure all meats are cooked thoroughly to safe internal temperatures. Avoid pink or rare meats.
• Refrigerated Smoked Seafood: Unless cooked, avoid smoked salmon, trout, or other cold-smoked fish products.
• Raw Fish and Shellfish: Skip sushi with raw fish, raw oysters, and other uncooked seafood.
• Unwashed Produce: Always wash fruits and vegetables thoroughly to remove dirt and potential contaminants.

2. Practice Safe Food Handling

Proper food handling is crucial for reducing contamination risks:

• Wash Hands Frequently: Wash your hands with soap and warm water before and after handling food, especially raw meat, poultry, or eggs.
• Clean Surfaces: Use hot, soapy water to clean countertops, cutting boards, and utensils after contact with raw foods.
• Avoid Cross-Contamination: Use separate cutting boards and utensils for raw meat and other foods. Store raw meats on the bottom shelf of the fridge to prevent drips onto other items.
• Rinse Produce: Wash all fruits and vegetables under running water, even if you plan to peel them. Use a vegetable brush for items with tough skins.

3. Cook Foods to Safe Temperatures

Cooking foods thoroughly can kill harmful bacteria and parasites:

• Meat and Poultry: Use a food thermometer to ensure meats are cooked to safe internal temperatures:
  • Ground beef and pork: 160°F (71°C)
  • Poultry: 165°F (74°C)
  • Steaks, roasts, and fish: 145°F (63°C)
• Eggs: Cook until the yolks and whites are firm.
• Leftovers: Reheat leftovers to at least 165°F (74°C).

4. Store Foods Properly

Proper storage reduces the risk of bacterial growth:

• Refrigerate Promptly: Refrigerate perishable foods within two hours, or within one hour if the temperature is above 90°F (32°C).
• Check Expiration Dates: Avoid consuming foods past their expiration or "use-by" dates.
• Thaw Safely: Thaw frozen foods in the refrigerator, cold water, or microwave—not on the counter.

5. Be Cautious When Eating Out

Dining out requires extra vigilance to avoid foodborne illnesses:

• Choose Reputable Establishments: Eat at restaurants with high cleanliness standards.
• Avoid Buffets: Skip foods from buffet lines, as they may not be kept at safe temperatures.
• Ask Questions: Confirm that meats, eggs, and seafood are fully cooked, and avoid dishes with raw or undercooked ingredients.

6. Stay Hydrated and Monitor Symptoms

• Drink Clean Water: Use filtered or bottled water if you’re unsure about the safety of your tap water, especially when travelling.
• Watch for Symptoms: Symptoms of foodborne illnesses include nausea, vomiting, diarrhoea, abdominal cramps, fever, and chills. If you experience these symptoms, contact your healthcare provider immediately.

How to Handle Foodborne Illness Symptoms

If you suspect you’ve contracted a foodborne illness:

1. Contact Your Doctor: Some foodborne illnesses can have serious implications for your pregnancy, so prompt medical attention is essential.
2. Stay Hydrated: Drink plenty of fluids to replace lost electrolytes, but avoid sugary drinks or caffeine.
3. Track Symptoms: Keep a record of your symptoms and any foods you’ve recently eaten to help your doctor determine the cause.

Additional Tips for Safe Eating During Pregnancy

• Check Food Labels: Look for "pasteurised" labels on dairy products and juices.
• Reheat Leftovers Thoroughly: Heat leftovers until steaming hot to kill any bacteria that may have grown during storage.
• Avoid Street Food: Be cautious when travelling, especially in areas where food safety standards may vary.
• Be Extra Vigilant During the First Trimester: Your baby’s development is most vulnerable during this period, so take extra precautions.

Conclusion

Protecting yourself from foodborne illnesses during pregnancy is essential for your health and your baby’s development. By avoiding high-risk foods, practising safe food handling, and staying informed about proper cooking and storage techniques, you can minimise risks and enjoy a healthy pregnancy. Remember, if you ever suspect a foodborne illness, seek medical attention promptly to ensure the best outcomes for you and your baby.

FAQs

Can I eat deli meats during pregnancy?
Yes, but only if they are reheated to steaming hot to kill potential listeria bacteria.

Is sushi safe to eat while pregnant?
Sushi with raw fish should be avoided during pregnancy. Opt for rolls with cooked fish or vegetarian options instead.

How do I know if food is thoroughly cooked?
Use a food thermometer to check that meat, poultry, and seafood have reached safe internal temperatures.

What should I do if I accidentally eat something risky during pregnancy?
Monitor for symptoms of foodborne illness, such as nausea or diarrhoea. Contact your doctor immediately if you experience symptoms.

Can I eat soft cheeses like brie and feta?
Soft cheeses are safe to eat if they are made with pasteurised milk. Always check the label to confirm.