Why Can’t You Have Cheese When Pregnant? | Listeria Danger

Cheese made from unpasteurized milk may contain Listeria bacteria, which can cause serious complications during pregnancy.

You’ve probably heard the pregnancy rule that hard cheese is fine but soft cheese is off-limits. The real distinction, though, isn’t soft versus hard — it’s pasteurization versus unpasteurized. Many women end up confused, skipping all cheese just to be safe, which means missing out on perfectly fine options.

The short answer is that unpasteurized soft-ripened cheeses can carry Listeria monocytogenes, a bacteria that’s especially risky during pregnancy. But plenty of cheeses — including many soft ones — are made with pasteurized milk and are safe to eat. Understanding the difference can keep both you and your baby protected without cutting cheese out entirely.

The Difference Pasteurization Makes

Pasteurization heats milk to a specific temperature to kill harmful bacteria, including Listeria. The CDC notes this process is the key to safety when it comes to cheese during pregnancy.

Most commercial cheeses in grocery stores are made with pasteurized milk. That includes common soft cheeses like feta, ricotta, cottage cheese, cream cheese, and mozzarella. As long as the label says “pasteurized,” these are generally considered safe.

Unpasteurized (raw) milk cheeses, on the other hand, bypass that critical step. They rely on other factors — like aging or low moisture — to control bacteria, which isn’t always reliable for Listeria. The risk is serious enough that health authorities recommend avoiding them entirely during pregnancy.

Why The Warning Feels So Strict

The strict tone around cheese during pregnancy comes from one fact: Listeria infection can cross the placenta and infect the fetus. According to the CDC, pregnant women are about 10 times more likely to get listeriosis than the general population. The infection can lead to miscarriage, stillbirth, preterm labor, or serious illness in the newborn.

That’s why the rules sound absolute — they’re designed to eliminate even a small chance of exposure. Here are the common sources that generate the most concern:

• Soft-ripened cheeses with a white rind: Brie and camembert have high moisture content, which creates an environment where Listeria can thrive if the milk is unpasteurized.
• Blue-veined cheeses: Gorgonzola, stilton, and roquefort can carry Listeria in their crevices unless made with pasteurized milk.
• Hispanic-style soft cheeses: Queso fresco, queso blanco, and panela are common sources of Listeria outbreaks in the U.S. and should be avoided unless the label confirms pasteurization.
• Unpasteurized (raw) milk itself: Any product made from raw milk, including some artisanal cheeses, carries the same risk.

The bottom line from health agencies is clear: avoid these cheeses unless you can verify pasteurization. Cooking them until steaming hot also kills Listeria, so baked brie made with pasteurized cheese is fine.

Soft Cheeses That Pose the Biggest Risk

Not all soft cheeses are equal. The pregnant women listeria risk page from the CDC lists specific varieties to watch out for. The table below breaks down which soft cheeses are generally considered risky versus safe.

The pattern is clear: high-moisture, surface-ripened, or blue-veined cheeses are the ones most likely to harbor Listeria if unpasteurized. Once pasteurized, even soft cheeses like brie are considered safe — but always check the label first.

What About Hard Cheeses and Processed Options?

Hard cheeses — such as cheddar, parmesan, gouda, and Swiss — have very low moisture content, which makes it difficult for Listeria to grow. The NHS even lists hard cheeses as safe during pregnancy, regardless of whether they’re made from unpasteurized milk. The low moisture is a natural barrier.

If you’re craving cheese but want to be extra cautious, here’s a simple approach:

1. Stick to pasteurized: Check every cheese label for the word “pasteurized.” Most supermarket cheeses, including soft ones like cream cheese, cottage cheese, and pre-shredded cheese, are made with pasteurized milk.
2. Choose hard varieties: Aged cheddar, parmesan, and gouda are considered low risk even if raw-milk versions exist (common in artisan shops).
3. Cook soft cheeses: If you have an unpasteurized soft cheese you want to use, cook it thoroughly until bubbling — heat kills Listeria.
4. Use processed cheese products: Cheese slices, cheese dips, and spreads are almost always made with pasteurized milk and are safe.
5. Avoid any cheese when in doubt: If the label is missing or unclear, the safest move is to skip it or buy a known pasteurized brand.

This approach means you can still enjoy cheese on sandwiches, pizzas, and pasta dishes without worry. The key is being an informed shopper.

How to Check if Your Cheese Is Safe

Reading labels is the single most reliable way to confirm safety. Look for “pasteurized milk” in the ingredients list. Some cheeses will also say “made from pasteurized milk” prominently on the front. If you’re eating at a restaurant or farmer’s market, ask directly.

For quick reference, the NHS provides clear guidance on safe and unsafe cheeses during pregnancy on its listeria in unpasteurized dairy page. The table below summarizes what to look for when you’re at the store.

Artisan cheese shops often display whether a cheese is pasteurized. Many smaller producers offer pasteurized versions of soft-ripened cheeses. When in doubt, a quick phone call or website check can confirm.

The Bottom Line

The reason you can’t have certain cheeses during pregnancy comes down to Listeria risk, not a blanket ban on all cheese. Pasteurized soft cheeses, hard cheeses, and processed cheese products are all safe options. The main cheeses to avoid are unpasteurized soft-ripened and blue-veined varieties — and even those are safe if cooked steaming hot.

If you have specific questions about a cheese you’ve already eaten or one you’re considering, your obstetrician or midwife can give you personalized advice based on the exact product and your individual health history.