Can You Eat Feta Cheese While Pregnant? A Complete Guide

Introduction: Understanding Dietary Choices During Pregnancy

Pregnancy brings a whirlwind of changes, and suddenly, that cheese board you've always enjoyed becomes a source of anxiety rather than pleasure. If you're wondering, "Can I eat feta cheese while pregnant?" you're not alone. This is one of the most common food safety questions expectant mothers ask, especially those who love Mediterranean cuisine or can't imagine their salad without those delicious crumbly white cubes.

Pregnancy nutrition can feel like navigating a maze of do's and don'ts. Between the well-meaning advice from relatives and the overwhelming amount of information online, it's hard to know what's actually safe to eat. 

The good news? You don't have to eliminate all your favourite foods from your diet. The key is understanding which versions are safe and which might pose risks to you and your baby.

At Myrtle & Maude, we understand the importance of making informed dietary choices during pregnancy. That's why we've created this comprehensive guide about feta cheese during pregnancy, along with how our organic pregnancy teas and vitamin B6-infused sweets can complement a healthy pregnancy diet and help manage common symptoms in early pregnancy like morning sickness.

What Is Feta Cheese? A Brief Overview

Before diving into pregnancy safety, let's understand what makes feta cheese unique. Originating from Greece, feta is a brined curd white cheese traditionally made from sheep's milk or a mixture of sheep and goat's milk. It's known for its tangy, salty flavour and crumbly texture that adds a distinctive touch to salads, pastries, and Mediterranean dishes.

The traditional production of feta involves several steps:

1. The milk is curdled using rennet
2. The curd is cut, drained, and placed in moulds
3. The cheese is salted and left to mature
4. Finally, it's stored in brine, which contributes to its characteristic flavour

What sets feta apart from many other cheeses is its relatively high moisture content and lower fat content compared to hard cheeses. It's also rich in calcium, phosphorus, and protein—nutrients that are particularly important during pregnancy.

However, the production method and whether the milk is pasteurised makes all the difference when it comes to pregnancy safety.

Evaluating the Safety: Can You Eat Feta Cheese While Pregnant?

The short answer: Yes, you can eat feta cheese while pregnant—but with an important caveat. It must be made from pasteurised milk.

Pasteurisation is a heat treatment process that kills harmful bacteria like Listeria monocytogenes, which can cause listeriosis, a rare but serious infection that can lead to severe complications during pregnancy, including miscarriage, stillbirth, or premature delivery.

Most commercially produced feta cheese in supermarkets is made with pasteurised milk, especially in countries like the US, UK, Australia, and Canada, where food safety regulations are strict. However, it's always essential to check the label to confirm.

Here's what to look for when buying feta cheese during pregnancy:

1. "Made from pasteurised milk" clearly stated on the packaging

2. Pre-packaged feta from supermarkets (which is typically pasteurised)

3. Avoid feta from open containers at deli counters, where cross-contamination risks are higher

4. Homemade or artisanal feta from farmers' markets should be approached with caution unless you can verify it's made with pasteurised milk

5. If you're unsure about a cheese, consult with your healthcare provider.

The key safety factor is pasteurisation. Unpasteurised dairy products may contain harmful bacteria like Listeria, which can cause severe illness during pregnancy and potentially harm the baby.

When enjoying pasteurised feta cheese, remember these additional safety tips:

• Store properly in the refrigerator at or below 40°F (4°C)
• Consume within the use-by date
• Don't leave at room temperature for more than two hours
• Ensure all surfaces and utensils that come into contact with the cheese are clean

Risks Associated with Unpasteurised Cheese in Pregnancy

Unpasteurised or raw milk cheeses pose significant risks during pregnancy due to the potential presence of harmful bacteria, particularly Listeria monocytogenes.

Listeriosis infection is especially concerning for pregnant women because:

• Pregnant women are about 10 times more likely to get listeriosis than the general population
• The infection can cross the placenta and affect the developing baby
• Symptoms may be mild in the mother (resembling flu-like symptoms) but consequences for the baby can be severe
• Unlike many other foodborne illnesses, Listeria can grow even at refrigeration temperatures

The risks of consuming unpasteurised feta cheese during pregnancy include:

• Miscarriage
• Stillbirth
• Premature delivery
• Infection in the newborn
• Meningitis in the newborn

These serious potential consequences make it crucial to verify that any feta cheese you consume during pregnancy is made from pasteurised milk. If you're dining out, don't hesitate to ask your server about the pasteurisation status of cheese used in your dish. Most restaurants, especially in countries with strict food safety regulations, use pasteurised cheese, but it's always better to check.

Managing pregnancy symptoms like morning sickness can sometimes make maintaining a balanced diet challenging. This is where Myrtle & Maude's Morning Sickness Tea, expertly formulated with natural ingredients and vitamin B6, can help settle your stomach.

Healthy Cheese Options for Pregnant Women

If you're a cheese lover, you'll be happy to know that many varieties are perfectly safe during pregnancy, providing you with important nutrients like calcium, protein, and phosphorus.

Safe cheese options during pregnancy include:

• Hard cheeses like cheddar, parmesan, and gruyere (even if unpasteurised, as the low moisture content makes bacterial growth unlikely)
• Processed hard cheeses like cream cheese, cottage cheese, and mozzarella (typically made with pasteurised milk)
• Halloumi, ricotta, and mascarpone, when made with pasteurized milk
• Pasteurized versions of soft cheeses like feta, goat cheese, and brie

Cheeses to avoid during pregnancy unless clearly labelled as made with pasteurised milk:

• Soft, mould-ripened cheeses like brie and camembert
• Blue-veined cheeses like Roquefort and gorgonzola
• Soft goat's cheese and sheep's cheese
• Traditional feta, especially from small producers who might use unpasteurised milk

The Nutritional Benefits of Cheese for Pregnant Women

When consumed in moderation and in safe forms, cheese can be a valuable addition to a pregnancy diet. Pasteurised feta cheese offers several nutritional benefits:

1. Calcium: Essential for the development of your baby's bones and teeth. A 100g serving of feta provides approximately 360mg of calcium, contributing significantly to the recommended daily intake of 1000-1300mg during pregnancy.

2. Protein: Necessary for the growth of fetal tissues, including the brain. Feta offers about 14g of protein per 100g serving.

3. Phosphorus: Works with calcium to build strong bones and teeth. Feta is a good source of this important mineral.

4. B Vitamins: Particularly B12, which is crucial for neural tube development and preventing developmental abnormalities.

5. Probiotics: Some feta cheese contains beneficial bacteria that support gut health, which can help with digestion—often a challenge during pregnancy.

However, it's worth noting that feta is also high in sodium, with approximately 1100mg per 100g serving. During pregnancy, especially if you're experiencing or at risk for preeclampsia, monitoring sodium intake is important. Enjoy feta in moderation, perhaps crumbled over salads or as an accent to dishes rather than as a main component.

Raspberry Leaf Tea: Benefits and Recommendations for Pregnant Women

When navigating pregnancy foods its worth talking about our Myrtle & Maude Raspberry Leaf Tea which offers support while maintaining a nutritious diet. Our tea is certified organic and crafted by expert herbalists specifically for the unique needs of the third trimester.

While we're discussing nutrition during pregnancy, it's worth highlighting the benefits of raspberry leaf tea, especially in the third trimester. Raspberry leaf has been traditionally used for centuries to support women during pregnancy and childbirth.

Myrtle & Maude's Raspberry Leaf Tea is specially formulated for the third trimester, using only certified organic ingredients in biodegradable, GMO-free tea bags. Our herbalist-crafted blend supports:

• Toning the uterus in preparation for labour

• Potentially easing labour by helping the uterine muscles work more efficiently

• Providing a rich source of vitamins and minerals, including iron, calcium, and magnesium

The recommended use of raspberry leaf tea is generally from 32 weeks of pregnancy onwards, starting with one cup daily and gradually increasing to 3 cups daily if desired. As with any herbal supplement during pregnancy, it's advisable to consult with your healthcare provider before introducing raspberry leaf tea into your routine.

Why not try…. enjoying a cup of our Raspberry Leaf Tea alongside a light meal containing safe cheeses like pasteurised feta, creating a nutritious combination that supports both mother and baby during the crucial third trimester.

Feta Cheese Alternatives for a Balanced Pregnancy Diet

If you're concerned about feta cheese or prefer to avoid it during pregnancy, there are several delicious alternatives that can provide similar flavours and textures in your meals:

1. Pasteurised ricotta: Offers a similar crumbly texture but with a milder flavour. It works well in salads and can be seasoned with herbs to enhance the taste.

2. Cottage cheese: A protein-rich alternative that's typically made with pasteurised milk. Its mild flavour makes it versatile for both sweet and savoury dishes.

3. Halloumi: When made with pasteurised milk, this firm, brined cheese can be grilled or fried without melting, offering a different but equally satisfying experience.

4. Paneer: An Indian fresh cheese that's made by curdling milk with lemon juice or vinegar instead of rennet. It's typically pasteurised and works wonderfully in both hot and cold dishes.

5. Plant-based "feta" alternatives: Made from tofu or nuts, these can be a good option for those looking to reduce dairy consumption while still enjoying the tangy flavour profile feta brings to dishes.

Pairing these cheese alternatives with our Myrtle & Maude pregnancy teas creates a nourishing routine that supports your changing body. Our Fertility Tea supports women trying to conceive, our Morning Sickness Tea helps manage nausea with natural ingredients, and our Breastfeeding Tea and Postpartum Recovery Tea continue to provide support after your baby arrives.

For those moments when nausea makes eating challenging, our Vitamin B6-infused Ginger Sweets and Peppermint Oil Bon Bons offer a pleasant way to settle your stomach while still providing essential nutrients.

Conclusion: Making Informed Dietary Decisions During Pregnancy

When it comes to feta cheese during pregnancy, the key takeaway is simple: pasteurised is safe, unpasteurised is not. Most commercially available feta in major supermarkets is pasteurised and therefore safe to enjoy as part of a balanced pregnancy diet.

Remember these important points:

• Always check labels for pasteurisation status
• Store cheese properly and consume within use-by dates
• Enjoy feta in moderation due to its high sodium content
• When in doubt at restaurants or specialty shops, ask about pasteurisation
• Balance your diet with a variety of nutrients from different food groups

Pregnancy is a transformative journey that comes with its fair share of dietary adjustments and considerations. At Myrtle & Maude, we're committed to supporting you through every stage with our range of organic, herbalist-formulated products specifically designed for the pregnancy journey.

From our Morning Sickness Tea and B6-infused sweets for those challenging first trimester days to our Raspberry Leaf Tea for the third trimester, each product is crafted with care using only certified organic ingredients in biodegradable, GMO-free packaging.

We believe that nurturing yourself naturally during pregnancy isn't just a choice—it's a philosophy. By combining safe, nutritious foods like pasteurised feta cheese with our thoughtfully formulated teas and sweets, you're giving yourself and your baby the best possible start.

References:

1. American Pregnancy Association. (2022). "Foods to Avoid During Pregnancy."https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/foods-to-avoid-during-pregnancy/

2. Food Standards Agency UK. (2023). "Pregnancy: Foods to Avoid."https://www.food.gov.uk/safety-hygiene/food-safety-for-pregnant-women

3. Mayo Clinic. (2023). "Pregnancy and Food: What's Safe, What's Not."https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20043844

Disclaimer: The information provided in this blog is for educational purposes only and should not replace professional medical advice. Always consult with your healthcare provider regarding dietary choices during pregnancy, including the consumption of cheese and the use of herbal teas. Every pregnancy is unique, and what works for one woman may not be suitable for another. Myrtle & Maude products are dietary supplements and are not intended to diagnose, treat, cure, or prevent any disease.