How to Safely Consume Mozzarella During Pregnancy and What to Watch Out For

Mozzarella During Pregnancy - What Every Expectant Mother Should Know

Pregnancy is a unique time when women become more interested in what they eat. Every bite of food is suddenly evaluated not just for taste but also for safety for the baby. One frequent question that expectant mothers ask is: can mozzarella be eaten during pregnancy?

At first glance, this might seem like a trivial question. Mozzarella is a common ingredient in many dishes—from fresh salads to pizza and pasta. However, in the world of cheese, there are several types that are not suitable for pregnant women. So, is mozzarella one of them, or can you enjoy it without worries?

The Difference Between Mozzarella Made from Pasteurized and Unpasteurized Milk

The main factor determining whether mozzarella is safe during pregnancy is the origin of its milk—specifically, whether it was pasteurized. Pasteurization is a process where milk is heated to a specific temperature to destroy harmful bacteria, such as Listeria monocytogenes. Listeria bacteria are particularly dangerous for pregnant women because they can threaten fetal development, cause miscarriage, or premature birth.

If mozzarella is made from pasteurized milk, its consumption during pregnancy is generally considered safe. Most mozzarella sold in regular supermarkets, whether in the Czech Republic or elsewhere in Europe, falls into this category. Conversely, mozzarella from farmers' markets, small dairies, or imported directly from Italy may be made from unpasteurized milk—and in such cases, it is better to avoid it.

An example from practice could be a situation of a pregnant woman who, while on vacation in Italy, tasted homemade mozzarella from buffalo milk. Only later did she find out that it was an unpasteurized product. Although everything turned out well, she experienced several unpleasant days of uncertainty. Such situations can be easily avoided—read labels and ask about the origin of the milk.

How to Identify Safe Mozzarella

There are several forms of mozzarella on the market. The most common variants include:

• Packaged soft mozzarella in brine: Sold refrigerated and usually made from pasteurized cow's milk. The package typically states "pasteurized milk," which is a clear indication that it is a safe product.
• Mozzarella from buffalo milk (Mozzarella di Bufala): A traditional Italian product that can be either pasteurized or unpasteurized. With imported products, it is important to be cautious and check the label.
• Smoked mozzarella (Affumicata): Usually made in the same way as regular mozzarella but with added smoked aroma. Safety again depends on the origin of the milk.
• Stracciatella and burrata: These cheeses have a creamy texture and are often made from mozzarella and cream. If the cream is not pasteurized, they can be risky for pregnant women.
• Mozzarella for pizza: Industrially processed and mostly pasteurized. Additionally, it is heated to a high temperature during baking, which reliably kills any bacteria.

A simple rule generally applies: if you are unsure, it is better to avoid mozzarella made from unpasteurized milk, or at least heat treat it. Baking, cooking, or grilling practically eliminates the risk of listeria.

Mozzarella on Pizza, in a Sandwich, or in a Salad?

Not all dishes with mozzarella are equally safe. For example, mozzarella on pizza is completely safe even during pregnancy due to the high temperature during baking—regardless of what milk it was made from. The temperature in the oven reaches levels that listeria cannot survive. So if you enjoy homemade pizza with fresh tomatoes, basil, and mozzarella, you can rest easy.

Conversely, with fresh salads, such as caprese (tomato, mozzarella, basil, olive oil), more caution is needed. In this case, mozzarella is not heat-treated, and if it is not made from pasteurized milk, it can be risky. Similarly, sandwiches or baguettes with fresh mozzarella may be potentially unsuitable during pregnancy if you do not know the origin of the milk.

A good tip is to briefly heat the mozzarella before consumption—such as on a pan or in a microwave, which significantly reduces the risk of contamination.

Nutritional Benefits of Mozzarella for Pregnant Women

Mozzarella is not only tasty but also nutritionally valuable. It contains a high proportion of proteins, calcium, and vitamin B12—nutrients that are particularly important during pregnancy. Calcium is essential for the proper development of the fetus's bones, while proteins support the growth of tissues and cells. Vitamin B12 helps in the formation of red blood cells and is crucial for the healthy development of the baby's nervous system.

Moreover, mozzarella, especially from cow's milk, is relatively low in fat compared to other cheeses. Therefore, it is suitable for a balanced pregnancy diet if consumed in moderation.

However, it's important to remember that, like with other dairy products, the rule of moderation applies here as well. Excessive cheese consumption can lead to higher intake of sodium and saturated fats, which is not ideal. It is recommended to include mozzarella as part of a varied and balanced diet.

What Experts Say

According to information published on the British National Health Service (NHS) website, mozzarella made from pasteurized milk is considered a safe cheese for pregnant women. This is also confirmed by the European Food Safety Authority (EFSA), which emphasizes the importance of pasteurization in protection against listeriosis.

Experts also agree that being informed is key. Expectant mothers should know not only the potential risks but also how to avoid them. Reading labels, inquiring about the origin of ingredients, and proper thermal processing—these are all simple habits that can significantly increase food safety during pregnancy.

As nutrition consultant Dr. Jana Martincová says: "Pregnancy is not a disease, but a period of increased caution. Many foods can still be eaten; you just need to know how and in what form."

A Summary to Remember

If you're asking, can mozzarella be eaten during pregnancy, the answer is: yes, but with caution. The key factor is milk pasteurization. Most industrially produced mozzarella is usually safe, especially if it is heat-treated. On the other hand, it is better to look at farmers' products and imported cheeses with more caution.

Mozzarella can be an excellent source of nutrients and a delightful addition to a pregnancy diet. Knowing what to watch out for allows you to enjoy it guilt-free—whether in the form of baked lasagna, a tomato salad, or on a crispy homemade pizza.