Listeria. Or as it will now be known - listerror!
For years I have been very frustrated about the scaremongering around listeria in pregnancy, which has women making very poor dietary choices because they are terrified of contracting the bacteria. I’ve seen “listerror” make women terrified of eating any meat, which means they’re often not eating enough protein, the most vital nutrient for a growing baby.
The facts:
Listeria bacteria are a type of food poisoning. In most people, the bacteria can make people feel sick, but in pregnancy it increases the risk of miscarriage, stillbirth and preterm labour.
Listeria bacteria are killed with heat and pasturisation, so cases of listeria are usually linked to eating uncooked meats, vegetables and unpasteurised milks.
Your chances of contracting listeria during your pregnancy are minor. In New Zealand there are approximately 7 cases per year in pregnant woman. There are nearly 60,000 babies born each year. That makes your chances of contracting listeria in pregnancy approximately 0.0001%.
Listeria infections can pass from mum to baby through the placenta, but it’s not guaranteed. So even if you contract listeria during pregnancy, your baby may not.
Listeria infections can be treated very effectively with antibiotics.
Take a big breath in and out. Your chances of contracting listeria are minimal. But there are a few things you do need to be aware of.
Avoid all raw or partially cooked meats and seafood. So no sashimi, no raw steak, no raw oysters or scallops. This doesn’t mean avoiding meat and seafood all together. Cooked thoroughly, these are some of the most nutrient dense foods, full of essential vitamins and minerals for growing babies.
Beware of raw salads that sit in food cabinets at cafes, particularly if they contain meat and seafood. You just don’t know how long they have been sitting there. However if you know and trust the proprietors, and feel confident in their food safety practices, then I would be confident to eat all food that had been prepared fresh that day.
Avoid all soft cheeses. Soft, mould ripened cheeses include brie, camembert, chevre (a soft cheese made from goat’s milk) and feta. Even if these cheeses are made from pasteurised milk, it is sensible to avoid them. The moistness of the cheese makes it more likely to grow bacteria. You should also avoid all soft blue veined cheeses, another possible source of bacteria that also plays havoc with your gut health. All hard cheeses, whether they are made from pasteurised or unpasteurised milk are completely safe to eat. If you cook cheese, whether it is hard or soft, such as haloumi, feta or camembert, it makes them completely safe to eat in pregnancy.
Store all leftovers in the fridge immediately and try to finish them within 48hrs, reheating thoroughly when appropriate. Listeria is killed at 65 degrees C, which is hot but obviously a long way away from boiling or piping hot. When reheating in a pan ensure everything is hot all the way through. Where possible, avoid using the microwave as it destroys the integrity of the food. But if there is no other choice, just make sure the food is hot all the way through.
Avoid raw or unpastuerized milk products. These are very difficult to access in NZ, so it is safe to assume that all dairy you are consuming has been pasteurised. Raw nut milks are safe, if they are within their expiry dates.
If eating foods like smoked salmon, pate or hummus, consider eating them immediately on opening. Be wary if they have been sitting in the fridge for days. These types of foods are more likely to develop bad bacteria, so you should be more careful with your consumption of them.
Avoid deli meats if they look slimy or are past their expiry dates. Avoid processed meats like luncheon sausage and hot dogs. And where possible, reheat cold meats thoroughly before eating.
Big breath in and out. Again, the chance of contracting listeria is super low. However the chance of you and your baby having challenges during your pregnancy because of poor nutrition are almost guaranteed.
Bottom line, ensure you are eating a wide and varied diet full of nutrient dense food. At home be sensible with your food practices, eat as much fresh food as possible but assume you won’t have a problem with listeria. Be mindful of the food safety practices when eating out. Avoid raw meat and seafood. Otherwise go for gold. Eat without worry. Eat with gusto and pleasure!
