I Ate Smoked Salmon While Pregnant - Is My Unborn at Any Risks?

You may have read about the health benefits of eating low-mercury seafood during pregnancy. Since your first trimester, you can’t skip your weekly amount of crabs and fish. Despite conflicting information about the safety of smoked salmon, you unknowingly ate some salmon-flavoured casseroles.

Now you’re thinking, “I ate smoked salmon while pregnant; will it harm my baby?” Relax. In the article, I compiled an informative guide about eating smoked salmon during pregnancy and the nutritional benefits and risks associated with consuming this seafood.

I Ate Smoked Salmon While Pregnant – Is It Harmful?

Only specific types of smoked salmon are safe to eat during pregnancy. There’s no harm if you eat it as part of a well-cooked dish such as a casserole. In addition, salmon that is hot-smoked, canned or shelf-stable is great for pregnant women because the processing styles give them a lower risk of Listeria.

Avoid cold smoked salmon, refrigerated ready-to-eat or raw salmon because parasitic worms and bacteria thrive well in uncooked or semi-cooked meat. The ever-popular smoked salmon sushi may also risk you and your baby.

According to NHS, pregnant women are at a higher risk of developing listeriosis – a rare condition- which may cause stillbirths or miscarriage. While craving smoked salmon, ensure it is fully cooked within temperatures up to 165 degrees Fahrenheit to kill any harmful germs/parasites.

Risks of Smoked Salmon in Pregnancy

Smoked salmon gives you a lot of health benefits, including A, B, D, and B12 vitamins and omega 3/6 fatty acids. It may also boost your metabolism.

However, pregnant women should take extra caution and only consume smoked salmon, which is fully cooked under high heat.

Let’s explore the possible risks if you accidentally ate smoked salmon while pregnant.

Listeriosis

Research shows that pregnant women are among the most vulnerable groups. The American Pregnancy organization found listeriosis cases in pregnant women to be 17%. Raw smoked salmon sushi, refrigerated ready-to-eat fish and cold-smoked salmon types provide a breeding ground for bacterium monocytogenes, responsible for causing listeriosis.

Gastrointestinal worms

Parasitic worms breed well in semi-cooked meat or fish. Consuming poorly cooked smoked salmon may develop a fish tapeworm (Diphyllobothrium latum). Such parasitic worms may cause diarrhea, nausea and vomiting. They may further cause life-threatening conditions in pregnancy, such as weight loss and acute anemia.

Distorted renal functioning

Before smoking, most smoked salmon are usually salted. This makes them high in sodium bicarbonate, leading to distorted renal functioning in pregnant women.

Stillbirths and miscarriage

The invasion of listeriosis cells hurts the placenta hence interfering with its job of protecting the foetus. For this reason, you may get a miscarriage, stillbirth or preterm delivery.

Mercury contamination

Like other types of seafood, smoked salmon could have some traces of mercury. While it’s classified as a low-mercury fish, the small amounts may pile up, affecting your baby’s brain development. If you don’t eat salmon in moderation, the mercury piles in your body over time.

When Is it Safe To Eat Smoked Salmon on Pregnancy?

I don’t mean to discourage you from totally consuming smoked salmon. However, always ensure the fish is in the following forms:

Shelf-stable smoked salmon

Shelf-stable salmon is often well-cooked and kept at room temperature inside a vacuumed box. The salmon doesn’t need refrigeration until you open it. This type of smoked salmon is easy to find on supermarket shelves.

Hot-smoked salmon

Unlike cold-smoked ones, hot smoking uses high temperatures to cook your salmon while in the smoking process. Cooking kills bacteria and parasites that may be harmful. However, pre-refrigerated hot smoked salmon may also cause listeriosis.

Canned smoked salmon

If you love seafood, canned smoked salmon is readily available in most food stores. Canning kills bacteria due to the high pasteurization heat levels, making it free from listeriosis.

When it’s part of another fully-cooked dish

Smoked salmon is safe for pregnant women when cooked as an ingredient in your casseroles. While the dish cooks, the heat also kills bacteria and parasites in your salmon.

What If I Ate Cold-Smoked Salmon while Pregnant?

Eating cold smoked salmon is similar to taking fresh, raw low-mercury seafood. This type is the most popular in salads, sandwiches and bread rolls. Also known as ready–to–eat salmon, it harbours a major risk of listeriosis.

But you already ate some of it, what should you do?

First, do not panic. Not all cold-smoked salmon are contaminated. Secondly, watch out for signs of food poisoning, including nausea, diarrhoea and gastrointestinal pain, which start showing after 1-3 days.

Call your doctor and tell him you ate cold-smoked salmon, when, how much and how you feel. While you need to stay safe, try not to stress so much about it.

Helpful Tips On How To Eat Your Smoked Salmon Safely

If you keep the safety guideline in mind, smoked salmon is great for all ages. To avoid the risks associated with contaminated seafood, try the following tips:

Check the use-by or best-before date and stick to it: Make sure you only purchase and consume smoked salmon within its recommended use-by or best-before date. Consuming expired smoked salmon increases the risk of foodborne illnesses. When shopping, choose packages from the back of the shelf, as they typically have a later expiration date.
Follow storage instructions: Adhering to the storage guidelines on the packaging is crucial in maintaining the quality and safety of your smoked salmon.
Keep your smoked salmon refrigerated at temperatures below 40°F (5°C) to slow down bacterial growth. If the package is vacuum-sealed, don’t open it until you’re ready to consume the salmon, as exposure to air can increase the risk of spoilage.
Cook thoroughly: Proper cooking is essential to eliminate any harmful bacteria and parasites that may be present in the salmon. Cook smoked salmon to an internal temperature of at least 145°F (63°C) using a food thermometer to ensure it’s safe to eat.
When preparing smoked salmon sushi or any other dish containing smoked salmon, cook the salmon first to reduce the risk of foodborne illnesses.
Follow Right Temperature: While shelf-stable smoked salmon doesn’t require refrigeration before opening, it’s important to store it in the refrigerator once the package has been opened. Keep the temperature below 40°F (5°C) to maintain its freshness and minimize bacterial growth. Also, consume the opened product within a few days to ensure its safety and quality.
Check the label carefully: When purchasing smoked salmon, make sure to read the label thoroughly. Look for indications of the smoking process, such as hot-smoked, canned, or shelf-stable, as these are considered safer options during pregnancy.
Be cautious of terms like Lox, Jerky, or Nova style, as they might refer to cold-smoked, cured, or raw salmon, which carry a higher risk of listeriosis. Additionally, look for certifications or quality seals that ensure the salmon has been produced under strict safety and quality standards.

Common Misconceptions About Eating Smoked Salmon While Pregnant

There are several misconceptions about eating smoked salmon while pregnant that might cause unnecessary anxiety.
Misconception 1: All smoked salmon is unsafe for pregnant women
Truth: As mentioned earlier, not all smoked salmon is created equal. Hot-smoked, canned, and shelf-stable salmon are typically safe for pregnant women, as they have a lower risk of Listeria contamination. Cold-smoked and raw salmon, however, should be avoided during pregnancy.
Misconception 2: Eating smoked salmon during pregnancy will always cause food poisoning
Truth: While it’s true that improperly stored or prepared smoked salmon can cause food poisoning, adhering to safety guidelines and proper food handling practices can greatly minimize the risk. Make sure to store your smoked salmon correctly, check the expiration date, and cook it thoroughly before consuming.
Misconception 3: Smoked salmon has no nutritional benefits for pregnant women
Truth: Smoked salmon is a nutritious choice for pregnant women, as it provides essential vitamins and omega-3 fatty acids that are vital for the baby’s brain and eye development. However, moderation is key, as overconsumption may lead to excessive mercury and sodium intake.
Misconception 4: Pregnant women should avoid seafood
Truth: Many types of fish and seafood are safe and even beneficial during pregnancy. The American College of Obstetricians and Gynecologists recommends that pregnant women consume at least 8-12 ounces of low-mercury fish per week to support fetal brain development. Some examples of low-mercury fish include salmon, shrimp, and light canned tuna.

Check Out: Can I Eat Seafood Boil While Pregnant? Helpful Or Harmful?

Misconception 5: Pregnant women can’t eat sushi containing smoked salmon
Truth: While it’s true that raw or undercooked fish should be avoided during pregnancy, sushi made with fully cooked smoked salmon is generally safe to eat. To be on the safe side, opt for rolls made with hot-smoked or canned salmon, and always make sure that the salmon is thoroughly cooked before consumption.

Pregnancy- Safe Salmon Brands

Specific brands offer various types of smoked salmon, some of which are considered safer for pregnant women than others.

Echo Falls Wild Alaska Sockeye Hot Smoked Salmon: This hot-smoked salmon product is fully cooked during the smoking process, making it a safer option for pregnant women.
Chicken of the Sea Smoked Salmon in a pouch: This shelf-stable, ready-to-eat smoked salmon is preserved in a vacuum-sealed pouch and doesn’t require refrigeration until opened. It undergoes a cooking process that makes it safer for pregnant women to consume.
Crown Prince Natural Pink Salmon – Traditional Wood Smoked: This canned smoked salmon is cooked at high temperatures during the canning process, ensuring it is free from harmful bacteria like listeria.
Bumble Bee Smoked Salmon Fillets in Oil: These canned salmon fillets are cooked at high temperatures, making them a safe option for pregnant women.
Blue Circle Foods Norwegian Smoked Salmon: This brand offers hot-smoked salmon, which is safer for pregnant women due to the high-temperature cooking process.

Nutritional Recommendations for Pregnant Women

During pregnancy, it’s important to maintain a well-balanced diet to ensure both you and your baby receive the necessary nutrients. Let me discuss some essential nutrients for expecting mothers, along with food suggestions to incorporate into your diet.

Folic acid: Crucial for preventing neural tube defects in your baby. You should consume at least 400 micrograms of folic acid daily. Foods rich in folic acid include leafy greens, legumes, and fortified cereals.
Iron: Supports the growth of your baby and helps maintain a healthy blood supply. Aim for 27 milligrams of iron daily. Foods high in iron include red meat, spinach, lentils, and iron-fortified cereals.
Calcium: Vital for your baby’s bone development and your own bone health. Aim for 1,000 milligrams of calcium daily. Foods rich in calcium include dairy products, fortified plant-based milk, and leafy greens.
Vitamin D: Helps with calcium absorption and supports healthy bone growth in your baby. Aim for 600 IU of vitamin D daily. Sources of vitamin D include fortified milk, orange juice, and exposure to sunlight.
Protein: Essential for your baby’s growth, particularly during the second and third trimesters. Aim for 71 grams of protein daily. Foods high in protein include lean meats, poultry, fish, beans, and tofu.
Omega-3 fatty acids: Support brain and eye development in your baby. Aim for at least 250-300 milligrams of EPA and DHA omega-3 fatty acids daily. Foods rich in omega-3s include salmon, walnuts, and chia seeds.
Fiber: Helps prevent constipation and hemorrhoids, common issues during pregnancy. Aim for 25-30 grams of fiber daily. Foods high in fiber include whole grains, fruits, vegetables, and legumes.

Healthy Meal Planning Tips for a Mama-to-be

Plan your meals: ensure you’re getting a balance of essential nutrients throughout the week. Create a weekly meal plan and grocery list based on your nutritional needs.

Focus on variety: Include a wide range of fruits, vegetables, lean proteins, and whole grains in your diet. This will help you get all the necessary nutrients while keeping your meals interesting.
Opt for smaller, more frequent meals: Eating smaller meals more frequently can help combat morning sickness and keep your energy levels stable. Aim for five to six smaller meals throughout the day.
Stay hydrated: Drinking enough water is essential during pregnancy. Aim for at least 8-10 cups of water daily, and include other hydrating beverages like herbal teas or coconut water.
Limit processed and sugary foods: While it’s okay to indulge occasionally, focus on consuming whole, nutrient-dense foods most of the time.
Listen to your body: If you’re craving a specific food, it could be a sign that your body needs a particular nutrient. Pay attention to your cravings and try to satisfy them with healthier options.
Don’t forget about snacks: Keep healthy snacks on hand to curb cravings and maintain energy levels. Opt for options like nuts, yogurt, fresh fruit, or whole-grain crackers.

Wrapping Up

No matter the type, smoked salmon is healthy for any pregnant woman. However, take time to understand the forms that don’t predispose you to the risk of listeriosis.

This begs the question: I ate smoked salmon while pregnant; is it safe? Smoked salmon is safe only when fully cooked to kill parasitic worms and bacteria.

Since it’s low-mercury seafood, eat sparingly to prevent mercury from piling in your body and harming your child’s brain.

You should not over-eat smoked salmon to avoid excessive sodium bicarbonate. To enjoy your smoked salmon without fear of infections, follow storage instructions, check the expiry date and cook it thoroughly.

If you’re concerned about your health after eating smoked salmon, consult your doctor.

I Ate Smoked Salmon While Pregnant – Is My Unborn at Any Risks?