Muka · Pregnancy guide
Listeria During Pregnancy
Updated June 2026 · based on NHS and official food-safety guidance
Listeriosis is rare, but in pregnancy it is far more likely (the CDC says about 10 times) and can lead to miscarriage, stillbirth, premature birth or a very unwell newborn. Listeria is unusual because it keeps growing at fridge temperatures, so chilled ready-to-eat foods like deli meats, pâté, smoked fish and some soft cheeses carry the risk. The reassuring part: heat kills it, so anything cooked to steaming hot (165°F / 74°C) throughout is safe to eat.
Listeria is the bacterium behind most of the "avoid this" lists in pregnancy, and it helps to understand why. Unlike most bugs, listeria can keep multiplying in the cold of your fridge, which is why ready-to-eat chilled foods are the usual culprits rather than freshly cooked meals. The infection it causes, listeriosis, is uncommon, but pregnancy makes it more likely and more serious because it can cross the placenta and harm your baby. The good news is that the rules are simple and largely about temperature: heat destroys listeria completely. Both the UK's NHS and US agencies (CDC, FDA and ACOG) agree on the same short list of higher-risk foods and the same fix, cooking to steaming hot. Below you'll find the specific foods that carry the risk, a clear verdict for each, and answers to the questions people worry about most, including what to do if you've already eaten something. For a specific product, the Muka app gives you a verdict in 3 seconds by barcode scan or photo.
Which foods carry a listeria risk in pregnancy?
| Food | Verdict | Why |
|---|---|---|
| Chilled deli meats, cold cuts and hot dogs (unheated) | Avoid | Ready-to-eat sliced meats can pick up listeria, which keeps growing in the fridge. The CDC and FDA say to skip them unless reheated to 165°F or steaming hot, which kills the bacteria. |
| Refrigerated pâté and meat spreads | Avoid | Chilled pâté, including vegetable pâté, is a classic listeria source named by the NHS and FDA. Shelf-stable tinned or jarred pâté is the safer pick (though skip liver types for vitamin A). |
| Cold-smoked or cured fish (smoked salmon, gravlax) | Avoid | Refrigerated smoked or cured fish can carry listeria. The NHS, CDC and FDA advise avoiding it cold; cooking it into a hot dish until steaming hot makes it safe. |
| Soft mould-ripened and blue cheeses; any unpasteurised soft cheese | Avoid | Brie, camembert, chèvre, blue cheeses and unpasteurised soft cheeses can harbour listeria. Hard cheeses and pasteurised hard or processed cheeses are fine, and cooking soft cheese until piping hot also makes it safe. The FDA also flags queso fresco-type cheeses even when pasteurised. |
| Unpasteurised (raw) milk and dairy | Avoid | Raw milk and products made from it can contain listeria and other harmful bacteria. Choose pasteurised milk, yoghurt and cheese, which both UK and US guidance treat as safe. |
| Prepared deli salads (ham, chicken or seafood salad) | Avoid | Pre-made deli or meat salads have caused listeria outbreaks and are named by the CDC and FDA as foods to skip in pregnancy. Make your own at home from freshly cooked ingredients instead. |
| Pre-packed sandwiches, pre-cut fruit and raw sprouts | In moderation | Chilled ready-to-eat items have been linked to listeria, and raw sprouts also carry E. coli and salmonella risk. Eat sandwiches and cut fruit fresh and well within date, keep them cold, and cook sprouts until steaming hot rather than eating them raw. |
| Any food cooked to steaming hot / 165°F (74°C) throughout | Safe | Heat destroys listeria. Thoroughly cooked meat, fish, eggs and reheated leftovers eaten hot are safe, which is why a deli ham toastie or cooked smoked salmon is fine. |
Not sure about a specific product?
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Download Muka on the App StoreFrequently asked questions
What is listeria and why is it more dangerous in pregnancy?
Listeria is a bacterium that causes an infection called listeriosis. In pregnancy you are about 10 times more likely to catch it, and it can cross the placenta. Although rare, it is linked to miscarriage, stillbirth, premature birth and serious illness in newborns, which is why care is advised.
What are the symptoms of listeria in pregnancy?
Listeriosis often feels like flu: a high temperature, aches, chills, tiredness, and sometimes nausea or diarrhoea. Symptoms can appear days or even weeks after eating contaminated food. If you feel unwell or notice reduced baby movements, contact your midwife or doctor, as treatment with antibiotics is effective.
How can I avoid listeria while pregnant?
Avoid chilled ready-to-eat foods like deli meats, pâté, smoked fish and soft mould-ripened cheeses. Choose pasteurised dairy, cook meat and fish until steaming hot (165°F/74°C), wash fruit and salads, and eat leftovers and ready meals piping hot and within their use-by date.
I ate something with possible listeria before I knew, should I worry?
Try not to panic. Listeria infection is uncommon, and most people who eat a risky food have no problem at all. Watch for fever, aches, chills or flu-like symptoms over the next few weeks and contact your midwife or doctor if any appear, so they can check you and treat you if needed.
Does cooking get rid of listeria?
Yes. Listeria is unusual because it grows in the fridge, but heat destroys it reliably. Cooking or reheating food until it is steaming hot all the way through (165°F or 74°C) kills the bacteria. That is why cooked smoked salmon, a hot ham pizza or thoroughly reheated leftovers are considered safe.
Sources
- NHS — Foods to avoid in pregnancy: nhs.uk
See also: how Muka works, the pregnancy food scanner that answers “can I eat this while pregnant?”.