If you’re pregnant, you’ve likely received a long list of foods to avoid from your doctor. Often this can feel quite restrictive and be a significant source of stress for many - something we are not on board with here. While some of these foods are restricted for a reason (the safety of you and your baby!), you can go ahead and breathe a sigh of relief because there may actually be a little more wiggle room than you initially expected.

Why do I need to avoid any foods at all?

For a little background, during pregnancy, your immune system is lowered/altered so that it doesn’t regard the fetus as “alien” and attack it. A necessary adaptation during pregnancy, though this unfortunately also means you’re more likely to get sick. This includes being more likely to get the common cold, flu, or a foodborne illness (i.e. food poisoning). While your nutrition can certainly impact your ability to stay well and healthy, the focus of our post here will be on food-related illnesses, specifically related to seafood.

Certain foods have a higher risk for carrying pathogens (i.e. bacteria, virus, or parasites) that may cause foodborne illness. It’s important to know the risks and also how to reduce them. While some pathogens in food will just cause you to feel unwell for a short time, there are other pathogens that are potentially harmful to your fetus and should definitely be avoided.

What is the risk when it comes to seafood?

The risk of foodborne illness with seafood is quite nuanced and depends on the type of seafood you’re consuming. For simplicity, we can broadly separate seafood into two main categories: fish and shellfish (such as shrimp, lobster, oysters, etc.).

Fish

Cooked fish is considered safe to consume for pregnant folks. Opt for smaller fish that are lower in mercury (salmon, sardines, herring, pacific mackerel, and trout).

As for raw fish, while it’s true that there is a greater risk for foodborne illness with raw fish compared with cooked fish, techniques for processing and storing raw fish have significantly improved over time. The most common foodborne illnesses from raw fish are often no more harmful for pregnant individuals compared to non-pregnant individuals.

I will emphasize though that sourcing really does matter. If you decide to consume raw fish while pregnant, choose from well known, reputable sources. Because of the increased risk for contamination, I recommend avoiding sushi at the gas station or grocery store while pregnant.

Shellfish

Cooked shellfish is considered safe to consume for pregnant folks. Again, choose from reputable sources and ensure appropriate cooking temperatures.

Unfortunately, raw shellfish does have the potential to cause harm to your baby so this is one food group I recommend pregnant clients avoid.

But what about the benefits of seafood?

The risks and benefits of sushi and specifically raw fish is a frequently discussed topic with my clients, especially once we start talking about the benefits of consuming seafood. Seafood is rich in nutrients that help a healthy baby develop (think protein, omega-3 fatty acids, vitamins, and minerals). Fatty, cold-water fish (like salmon) is especially rich in the omega-3 fatty acids EPA and DHA. Let me tell you, DHA is a powerhouse during pregnancy:

• Crucial for baby’s brain development

• May be a mood booster for mamas in late pregnancy to early postpartum

• Plays a role in eye development

• May reduce the risk of premature birth

With that in mind, it’s hard to recommend an absolute ban on seafood considering the incredible health benefits of consuming these foods, especially during pregnancy. With my clients, I recommend consuming 2-3 servings of cold water, fatty fish per week. For some folks, sushi is their preferred way to get in these nutrient-rich foods so we discuss strategies for decreasing their risk of foodborne illness.

What are some ways I can decrease my risk?

• Go to a trusted sushi restaurant that stays busy enough to move through product. Choose restaurants that are clean and well maintained. Avoid sushi from the gas station or grocery store while pregnant.

• If you’re not comfortable consuming sushi with raw fish, choose cooked options or vegetable rolls as an alternative.

• Opt for low-mercury fish options that are rich in omega-3 fats like salmon and avoid higher mercury fish such as tuna (all types), swordfish, sea bass, and king mackerel.

• Avoid consuming raw shellfish (such as raw oysters) and choose cooked alternatives instead

When it comes to assessing the risks and benefits of consuming raw fish during pregnancy, it’s important for each individual to make their own informed decisions based on what feels right and comfortable to you.

As always, talk with your doctor or registered dietitian to discuss what is best for you and your unique health needs. Every individual is different and it’s important to find a trusted source for information when it comes to making decisions regarding your health.

And if you’re still feeling overwhelmed and stressed trying to navigate food safety during pregnancy, you don’t have to go it alone! I help clients from preconception through pregnancy navigate these challenges and more in my practice. If you’re curious to learn more, click the link below to schedule a free 15-minute call to chat!

Intersted to learn more? Check out these related posts!

*The information on this website is provided for educational purposes only and should not be treated as medical advice. Cultivated Nutrition, PLLC makes no guarantees regarding the information provided or how products and foods may work for any individual. If you suffer from a health condition, you should consult your health care practitioner for medical advice before introducing any new products or foods into your health care regimen. Always speak to a qualified practitioner before making any changes to your diet or nutrition. For more information, please read our terms and conditions.