It can be difficult for pregnant women to give up their favorite foods during pregnancy. Not all of us have to—or had to—do so, but there are some foods we should avoid for safety reasons. It’s not that pregnancy prevents us from enjoying spicy food the way we did before becoming pregnant.
Sushi lovers should know that the American College of Obstetricians and Gynecologists can help you safely enjoy your favorite foods. However, before you take a look, it’s best to avoid raw fish rolls for the next nine months of your and your baby’s lives.
Bigeye tuna and yellowtail can be high in mercury and/or contain high levels of industrial pollutants or chemicals. Cross-contamination is also very dangerous for your developing baby.
Although the risks associated with eating sushi decrease after the baby is born, health experts still advise breastfeeding women to be careful about what and where they eat.
Can I Eat Sushi While Breastfeeding?
Eating sushi while breastfeeding does not pose a risk to you or your baby. However, this assumes that the grocery store, market, or restaurant is careful about the source and quality of the fish. It is essential to know where the product you are eating comes from.
Eating sushi or raw fish doesn’t directly affect your baby through your breast milk, but be careful. If the fish you ate wasn’t properly cleaned, it could make you very sick.
It is recommended that women who breastfeed avoid fish that is high in mercury. This is because mercury could potentially pass into your breast milk and, in turn, affect your baby.
Fish with high mercury levels include:
- King Mackere
- Swordfish
- Bigeye Tuna
- Shark
- Yellowtail
Is It Safe to Eat Cooked Fish While Breastfeeding?
Some types of sushi or raw fish may be dangerous for breastfeeding women. Cooked fish is an excellent healthy choice during pregnancy and provides a boost while you’re breastfeeding.
Fish, especially fatty fish, is an excellent source of omega-3s, vitamin D, and niacin. All of these are nutritionally beneficial for you and your little one.
Cooked fish that is naturally low in mercury is safe to eat in smaller portions—2 to 6 ounces.
Fish that are low in mercury include:
- Catfish
- Yellowfin or Albacore Tuna
- Haddock
- Cod
- Sardines
- Salmon
- Tilapia
Why Is Sushi Dangerous During Pregnancy?
The main concern with pregnant women eating sushi is that it is raw food. Raw food can sometimes carry bacteria that cause foodborne illness such as E. coli and Listeria monocytogenes. Listeria bacteria are found in water, soil, plants, and produce grown near contaminated soil and water.
Most people infected with Listeria get sick because they eat contaminated food. In pregnant women, Listeria can cross the placenta and affect the unborn baby. This can lead to stillbirth, premature delivery, miscarriage, or serious health problems for the newborn. While nine months—and then some—might seem like a long time to go without some of your favorite foods, it’s better to make choices that keep you and your little one safe. So, if you know of a safe place to get sushi while breastfeeding, it’s safe. However, consider the risk before giving in to temptation.
