Can You Eat Oysters When Pregnant?

This is a really interesting one, but mostly, YES!

However, like many other seafoods, you can only eat oysters when pregnant when they are thoroughly cooked. 

Top Tips For Safely Consuming Oysters Whilst Pregnant:

1. Whilst oysters served raw are not safe to eat whilst pregnant, boiling, frying or baking your oysters thoroughly will mean they are safe to eat.
2. If you’re dining out, it’s a good idea to let the chef know you want your oysters thoroughly cooked. Healthline also suggests steering clear of smoked oysters since you can’t be sure of the cooking temperature.
3. You’ll know when you’re oysters are cooked because they will be firmer in texture and the flesh will appear white in colour. 
4. If you are preparing oysters or indeed mussels at home, make sure they smell fresh, that the shells are closed when you buy them and have opened by the time the cooking is complete.
5. It’s also important to keep them separate from any other raw seafood, when preparing or consuming. And don’t worry—oysters are low in mercury (FDA). 
6. Limit your overall seafood servings to 2-3 servings per week.

The Centre for disease control and prevention (CDC) also recommends sticking to 2 to 3 servings of shellfish and fish per week, which totals around 200- 300 grams a week.

A serving size is around 100 grams before cooking, and it's best to choose low-mercury options (see the chart below) Just keep an eye on/avoid the fish that are higher in mercury, and you’re all set.

Health benefits of eating oysters while pregnant: 

1. Oysters are a good source of Omega-3 fatty acids. A good intake of Omega-3 fatty acids during your pregnancy can support the brain and eye development of your baby. 
2. Oysters contain Zinc and protein which are great for your baby’s growth.
3. Oysters are also a good supply of Vitamin B12 which is important for your baby’s brain and central nervous system development.‍
4. Oysters are a good source of iron during your pregnancy. Foods rich in iron can help you avoid becoming anaemic, may help you feel less tired and may help you stay away from needing to supplement your diet with iron tablets.

Foods to Avoid During Your Pregnancy: 

General food preparation is an important step in keeping you well.  Keep your hands and surfaces clean and wash all your foods throroughly, especially fruit and vegetables. Always make sure your food is well cooked to ensure any bugs have been killed off with the heat.

Avoid these foods when pregnant:

1. Foods that are made with unpasteurised milk to avoid listeriosis. Such foods consist of:

• Mould ripended cheeses and soft blue cheeses
• Unpasteurized milk/cream/yogurt

2. Cold cured meats and raw/under cooked meats to avoid toxoplasmosis:

• Liver or liver products
• All kinds of pate
• Prosciutto/pancetta

3. Goose, partridge/pheasant to avoid the risk of lead poisoning

4. Eggs that aren’t British Lion eggs – eggs that are raw or partially cooked can increase your risk of catching salmonella

5. Raw/smoked fish to avoid parasites/bacteria. Specifics to note:

• No more than 2 servings of oily fish a week
• Keep a limit on your tuna consumption (4 tins or 2 tuna steaks a week at most)
• Avoid sushi with raw fish/ sashimi
• Avoid swordfish/marlin and shark due to the mercury levels

6. Liquorice root due to the high levels of glycyrrhizin which has been linked to fetal developmental issues

7. Consume no more than 200mg of caffeine a day (Tommy’s website has a great caffeine calculator to help you understand how much caffeine is too much)

8. No more than 4 cups of herbal tea a day (raspberry leaf tea from 32 weeks only)  

9. No high dose vitamins or vitamins that include vitamin A. I would stick to pregnancy approved vitamins and always check with your midwife/doctor before taking any.

10. Avoid alcohol, completely. If you require help with this (or quitting smoking) please contact your midwife or GP and they will be able to support you to get help in stopping.

Safe and happy eating,

Lucy x