Pregnancy brings many dietary considerations, and cheese is often a source of confusion for expectant mothers. Goat cheese, a popular and flavorful option, falls into a category that requires careful attention. While some varieties are perfectly safe to consume during pregnancy, others pose potential health risks that could affect both mother and baby.
Understanding which types of goat cheese are safe and which should be avoided is essential for protecting your health and your baby’s development. This comprehensive guide will help you navigate the world of goat cheese during pregnancy, explaining the risks, safe options, and important precautions to take.
Why Some Goat Cheeses Pose Risks During Pregnancy
The primary concern with certain goat cheeses during pregnancy is the risk of listeriosis, a serious infection caused by the bacterium Listeria monocytogenes. Pregnant women are particularly vulnerable to this foodborne illness, with studies showing they are 10 to 20 times more likely to contract listeriosis compared to the general population.
While listeriosis typically causes only mild flu-like symptoms in pregnant women—such as fever, fatigue, and muscle aches—the consequences for the developing baby can be severe. The infection can lead to miscarriage, stillbirth, premature delivery, or serious health complications for newborns, including meningitis and blood infections.
Listeria bacteria can survive and even multiply at refrigerator temperatures, making them particularly concerning in dairy products. Soft cheeses made from unpasteurized milk provide an ideal environment for these bacteria to thrive due to their high moisture content and lower acidity levels.
Types of Goat Cheese to Avoid During Pregnancy
Not all goat cheeses carry the same level of risk. The following varieties should be avoided throughout your pregnancy:
Unpasteurized Soft Goat Cheese
Any soft goat cheese made from raw, unpasteurized milk presents a significantly higher risk of bacterial contamination. Unpasteurized milk hasn’t undergone the heat treatment process that kills harmful bacteria, making these cheeses potentially dangerous for pregnant women. Common examples include raw milk chèvre and fresh goat cheese made from unpasteurized milk.
Surface-Ripened Goat Cheese
Surface-ripened or mold-ripened goat cheeses are characterized by their distinctive soft white rind, similar to Brie or Camembert. These cheeses develop their rinds through the growth of beneficial molds on the surface, but this ripening process also creates conditions where harmful bacteria can thrive. Even when made from pasteurized milk, the surface-ripening process increases the risk of listeria contamination.
Research from the Food and Drug Administration indicates that soft, surface-ripened cheeses are 50 to 160 times more likely to contain Listeria compared to pasteurized hard cheeses. Popular surface-ripened goat cheeses to avoid include Bucheron, Humboldt Fog (the outer rind), and various bloomy-rind goat cheeses.
Imported Soft Goat Cheeses
Some imported goat cheeses from countries with different food safety standards may pose additional risks. While many imported cheeses sold in the United States must meet FDA requirements, it’s important to verify that any imported soft goat cheese is made from pasteurized milk and is not surface-ripened.
Safe Goat Cheese Options for Pregnant Women
The good news is that many types of goat cheese are perfectly safe to enjoy during pregnancy. These options provide the nutritional benefits and delicious flavor of goat cheese without the elevated risk of foodborne illness.
Pasteurized Soft Goat Cheese
Soft goat cheeses made from pasteurized milk—as long as they aren’t surface-ripened—are generally considered safe for pregnant women. Pasteurization is a heat treatment process that kills harmful bacteria, including Listeria, while preserving the cheese’s flavor and nutritional value.
When shopping for soft goat cheese, always check the label to confirm it’s made from pasteurized milk. In the United States, most commercially produced goat cheeses are pasteurized, but it’s essential to verify before purchasing. Fresh chèvre, goat cheese logs, and crumbled goat cheese are typically safe options when made from pasteurized milk.
Hard and Semi-Hard Goat Cheeses
Hard goat cheeses are among the safest cheese options during pregnancy, regardless of whether they’re made from pasteurized or unpasteurized milk. The aging process and low moisture content of hard cheeses create an environment where harmful bacteria cannot easily survive or multiply.
Most health professionals consider hard goat cheeses safe for pregnant women because their firm texture and lower water content make bacterial growth unlikely. Examples of safe hard goat cheeses include aged goat cheddar, aged goat Gouda, and other firm aged varieties.
You can easily distinguish hard cheese from soft cheese by pressing it with your finger—hard cheese won’t indent, while soft cheese will leave an impression.
Cooked Goat Cheese Dishes
Cooking kills Listeria and other harmful bacteria, making dishes containing heated goat cheese safe to eat during pregnancy. The Centers for Disease Control and Prevention recommends ensuring that cheese-containing dishes reach an internal temperature of 165°F (74°C) to eliminate any potential bacteria.
Safe cooked goat cheese dishes include:
- Baked goat cheese appetizers
- Goat cheese pizza (when thoroughly cooked)
- Pasta dishes with goat cheese sauce (heated until steaming)
- Goat cheese tarts baked until hot throughout
- Warm goat cheese salads with the cheese heated until bubbling
The key is ensuring the cheese has been heated thoroughly throughout, not just melted on the surface. When dining out, don’t hesitate to ask restaurant staff to ensure your dish is cooked to the proper temperature.
How to Identify Safe Goat Cheese
When selecting goat cheese during pregnancy, follow these guidelines to ensure you’re making safe choices:
Read the Label Carefully
Always examine the product label before purchasing. Look for clear statements indicating the cheese is made from pasteurized milk. In the United States, if a cheese is made from unpasteurized milk, it must be clearly labeled as such. If you’re uncertain, choose a different product or ask a store employee for clarification.
Check the Texture and Appearance
Inspect the cheese’s physical characteristics. Avoid cheeses with a fuzzy white rind or any visible mold growth on the surface. These are signs of surface-ripening, which increases bacterial contamination risk. Choose firm or crumbly goat cheeses without rinds when possible.
Consider the Source
Purchase goat cheese from reputable retailers and manufacturers. Large commercial brands typically adhere to strict safety standards and use pasteurized milk. Be more cautious with artisanal or farmers market cheeses, and always confirm their pasteurization status with the producer.
Store Properly
Even safe goat cheese can become contaminated if stored improperly. Keep goat cheese refrigerated at 40°F (4°C) or below, tightly wrapped to prevent cross-contamination. Use opened cheese within a few days and always check for any off odors, discoloration, or mold growth before consuming.
Nutritional Benefits of Goat Cheese During Pregnancy
When chosen safely, goat cheese can be a nutritious addition to a pregnancy diet, offering several important benefits:
High-Quality Protein
Goat cheese provides essential amino acids needed for your baby’s growth and development. Protein is crucial during pregnancy for building your baby’s organs, muscles, and tissues, as well as supporting increased blood volume and breast tissue development in the mother.
Calcium for Bone Development
Calcium is vital during pregnancy for developing your baby’s bones and teeth. Goat cheese is an excellent calcium source, and if you consume adequate calcium during pregnancy, your body won’t need to draw calcium from your own bones to support your baby’s development.
Essential Vitamins and Minerals
Goat cheese contains important nutrients including vitamin A for vision and immune function, vitamin B12 for nervous system development, phosphorus for bone health, and selenium for antioxidant protection. These nutrients support both maternal health and fetal development.
Easier to Digest
Many women find goat cheese easier to digest than cow’s milk cheese. Goat milk contains smaller fat globules and different protein structures that some people tolerate better, potentially reducing digestive discomfort during pregnancy.
Goat Cheese and Breastfeeding
Once you’ve given birth, the dietary restrictions related to listeriosis risk no longer apply. Breastfeeding mothers can safely enjoy all types of goat cheese, including soft, unpasteurized, and surface-ripened varieties.
Unlike during pregnancy, there are relatively few foods that breastfeeding women need to limit. The main considerations include moderating caffeine and alcohol intake and avoiding high-mercury fish. Your diet during breastfeeding influences the composition and flavor of your breast milk, but goat cheese poses no specific concerns.
If you notice your baby becoming fussy or showing signs of digestive discomfort after you consume dairy products, consult your healthcare provider. While rare, some babies may be sensitive to proteins from cow’s or goat’s milk that pass through breast milk. However, this doesn’t mean goat cheese is unsafe—it simply means your individual baby may require dietary modifications.
Signs of Listeriosis and When to Seek Help
Despite taking precautions, it’s important to recognize the symptoms of listeriosis if exposure occurs. Contact your healthcare provider immediately if you experience:
- Fever above 100.6°F (38.1°C)
- Muscle aches and fatigue
- Headache
- Stiff neck
- Confusion or loss of balance
- Convulsions
Symptoms can appear anywhere from a few days to two months after consuming contaminated food. Early detection and treatment are crucial for protecting your baby’s health. If you suspect you’ve consumed potentially contaminated cheese, inform your healthcare provider even before symptoms develop.
Practical Tips for Enjoying Goat Cheese Safely
Follow these practical guidelines to incorporate goat cheese safely into your pregnancy diet:
When Shopping
- Choose pre-packaged goat cheese from the refrigerated section rather than deli counter selections
- Verify pasteurization status on every purchase
- Check expiration dates and select the freshest products
- Avoid any cheese with damaged packaging or that feels warm to the touch
When Dining Out
- Ask servers about the type of goat cheese used in dishes
- Request that goat cheese be thoroughly cooked in hot dishes
- Avoid salads with cold goat cheese unless you can verify it’s pasteurized and not surface-ripened
- When uncertain, choose a different menu option
At Home
- Store goat cheese at proper temperatures immediately after purchase
- Use clean utensils when serving to prevent cross-contamination
- Consume opened packages within 3-5 days
- When in doubt, throw it out—don’t risk consuming cheese that seems questionable
Alternative Cheese Options During Pregnancy
If you’re concerned about goat cheese or simply want variety, several other cheese options are generally safe during pregnancy when made from pasteurized milk:
- Hard cheeses like cheddar, Swiss, and Parmesan
- Mozzarella (pasteurized)
- Cottage cheese (pasteurized)
- Cream cheese (pasteurized)
- Processed cheeses
- Ricotta (pasteurized and freshly opened)
The same guidelines apply—avoid soft cheeses made from unpasteurized milk and surface-ripened varieties, regardless of the type of milk used.
Frequently Asked Questions
Can I eat goat cheese on pizza during pregnancy?
Yes, goat cheese on pizza is safe during pregnancy when the pizza is thoroughly cooked. The high cooking temperature kills any potentially harmful bacteria. Ensure the cheese is heated until bubbling and the pizza reaches an internal temperature of 165°F (74°C).
Is goat cheese healthier than regular cheese during pregnancy?
Goat cheese offers similar nutritional benefits to cow’s milk cheese, with some differences in fat composition and digestibility. Neither is inherently healthier during pregnancy—the most important factor is ensuring whichever cheese you choose is pasteurized and safe for consumption.
What if I accidentally ate unsafe goat cheese while pregnant?
Don’t panic—eating a small amount of unpasteurized or surface-ripened cheese doesn’t guarantee you’ll become ill. Monitor yourself for symptoms of listeriosis over the next few weeks and contact your healthcare provider if you develop fever, muscle aches, or other concerning symptoms. Inform your doctor about the exposure at your next appointment.
Can I eat goat cheese from a farmers market during pregnancy?
Farmers market goat cheese can be safe if it’s made from pasteurized milk and isn’t surface-ripened. Always ask the vendor directly about pasteurization and how the cheese is made. If they cannot confirm it’s pasteurized, it’s best to avoid it during pregnancy.
The Bottom Line
Goat cheese can be a delicious and nutritious part of your pregnancy diet when you choose the right varieties. The key is understanding which types are safe and which pose potential risks.
Avoid soft goat cheeses made from unpasteurized milk and any surface-ripened varieties with white rinds. Instead, opt for pasteurized soft goat cheese without rinds, hard aged goat cheeses, or cooked goat cheese dishes that have been heated to proper temperatures.
Always read labels carefully, purchase from reputable sources, and store cheese properly to minimize any risk of foodborne illness. When dining out or when uncertain about a cheese’s safety, don’t hesitate to ask questions or choose an alternative option.
By following these guidelines, you can safely enjoy goat cheese during your pregnancy while protecting both your health and your baby’s wellbeing. If you have specific concerns about your diet during pregnancy, consult your healthcare provider for personalized advice based on your individual circumstances.
Sources:
- Centers for Disease Control and Prevention – Listeria Prevention
- FDA – Food Safety for Pregnant Women
- National Institutes of Health – Listeriosis in Pregnancy
- American College of Obstetricians and Gynecologists – Nutrition During Pregnancy
- PubMed Central – Cheese and Listeria Contamination
⚕️ Medical Disclaimer
This content is for informational purposes only and does not constitute medical advice. The information provided has not been evaluated by the Food and Drug Administration (FDA) and is not intended to diagnose, treat, cure, or prevent any disease.
Always consult with a qualified healthcare professional before making any changes to your diet, taking supplements, or starting any health regimen. Individual results may vary.