• Alyssa Fontaine, RD
• Jan 20, 2025

Hummus During Pregnancy

If you are currently pregnant, chances are you’ve been told that there are certain foods to avoid during pregnancy. Unfortunately, we’re here to add to the list and let you know that hummus should be avoided too!

Read on to discover why hummus may pose a risk for you and your developing baby. We’ll also provide suggestions for those desperate to satisfy that hummus craving and alternatives to enjoy during this vulnerable time. 

Food Safety During Pregnancy

During pregnancy, a mother’s immune system weakens while her body adapts to support the development of her baby. As a result, a weakened defense system makes it more difficult to fight off infections. This can therefore result in a greater risk for health complications. 

One of the many infections posing a serious risk to pregnant women is food poisoning. Even more alarming is that it can be especially harmful to the baby. This is because bacteria from unsafe foods can cross to the baby, whose immune system is not yet developed. For that reason, pregnant women should pay special attention to food safety in order to reduce the risk of foodborne illnesses.

There are several foods to avoid during pregnancy that may pose a food safety risk. These include certain foods that are raw, undercooked, or unpasteurized. 

Foods to avoid during pregnancy

• Raw, undercooked, or cold smoked meat, poultry, and seafood
• Refrigerated patés and spreads
• Deli meats and hot dogs (unless heated to steaming just before eating)
• Unpasteurized dairy, juices, and kombucha
• Unpasteurized and undercooked egg and egg dishes
• Unpasteurized, soft, and blue cheeses 
• Raw sprouts and unwashed produce
• High-mercury fish (e.g. bigeye tuna, king mackerel, etc.)

What’s Wrong with Hummus?

Hummus itself is a deliciously satisfying and nutritious food. However, both Health Canada and the Food and Drug Administration indicate that refrigerated pates and spreads should be avoided. This includes vegetarian items such as hummus. 

Bacteria like salmonella and listeria thrive in environments that are moist and neutral. For this reason, hummus is prone to bacterial growth as it holds a lot of moisture and is not very acidic. 

Another problematic ingredient in hummus is tahini, a ground sesame paste. This paste is similarly susceptible to bacterial growth due to its moisture content and common use of raw, unpasteurized seeds.

Unfortunately, most store-bought tahini and hummus do not specify if they are pasteurized and should therefore be avoided during pregnancy. The good news is that you only need to steer clear of this tasty spread for the duration of pregnancy!

A small exception

For those with an insatiable hankering for hummus, there may be an option for you. With a little bit of determination and a lot of food safety precautions, one could make their own homemade version. 

For the tahini, be sure to thoroughly roast your sesame seeds like in this recipe to kill off any bacteria. As for the hummus itself, practice food safety. Keep it refrigerated, use clean utensils to scoop, consume within 3-5 days, and avoid putting it out to share.  

Other Alternatives to Hummus

While hummus may be off the table for a while, there are other tasty recipes out there! Similar to homemade hummus however, food safety precautions should be taken to ensure foodborne illnesses are avoided. This includes proper preparations, correct storage temperature and time, and avoiding double dipping or sharing from the same container.

Tasty pregnancy-safe dips & spreads

• White bean dip
• Spinach artichoke dip
• Guacamole 
• Hot cheddar refried bean dip
• Tzatziki (using pasteurized Greek yogurt)
• Creamy edamame dip
• Mint chutney 

Pregnancy can be overwhelming and preventing health complications for you and your baby can cause extra anxiety. That said, avoiding foods that carry the risk of food poisoning is a precaution worth taking. Remember to choose a variety of safe foods and remind yourself that avoiding those problematic foods is only temporary!