Dairy is full of nutrients your body needs in pregnancy—but unpasteurized dairy can carry Listeria, a bacteria that raises the risk of miscarriage, stillbirth, and severe newborn infection. Here’s how to keep it safe and digestible:
Safe Dairy (when made with pasteurized milk)
Milk & Cream:
Cow’s milk, goat’s milk, plant-based milks (oat, almond, soy, etc.).
Yogurt & Other Dairy:
Greek yogurt, regular yogurt, sour cream, cream cheese, cottage cheese, ricotta, ice cream.
Cheese:
Hard cheeses like cheddar, Parmesan, Swiss, Gouda, Asiago.
Soft cheeses like mozzarella, feta, brie, camembert, goat cheese (chèvre).
Avoid These Dairy Products:
- Raw (unpasteurized) milk
- Homemade or farmers’ market cheeses (unless confirmed pasteurized)
- Imported soft cheeses (unless labeled pasteurized)
- Mexican-style cheeses (queso fresco, queso blanco, panela) from small vendors (unless confirmed pasteurized)
- Deli-counter soft cheeses stored for long periods
How to Check if It’s Safe:
- Look for “Made with pasteurized milk” on the label.
- Ask at restaurants: “Is this pasteurized?”
- No clear answer? Skip it.
Quick Tips:
Stick with hard cheeses if unsure (lower Listeria risk).
Bake soft cheeses until steaming hot to kill bacteria.
Keep your fridge ≤40°F (4°C) and watch expiration dates.
What if dairy upsets your stomach?
Pregnancy can make you extra sensitive to dairy, even if you weren’t before. Gas, bloating, cramping, and diarrhea after eating dairy could mean temporary lactose intolerance.
Ways to help:
Take over-the-counter lactase enzyme (such as Lactaid) with your first bite of dairy.
Choose lactose-free milk and products.
Try aged cheeses (like cheddar and Parmesan)—they’re naturally lower in lactose.
Yogurt is often easier to digest because it contains helpful probiotics.
Swap for calcium-fortified plant-based options (like almond or oat milk).
Bottom Line:
If it’s pasteurized, it’s usually safe.
If it’s unpasteurized, skip it.
If it’s upsetting your stomach, try Lactaid, lower-lactose options, or plant-based swaps.