When you’re pregnant, food is on your mind a lot. It's important not just for the health of you and your baby, but also to satisfy cravings. Hummus is a perfect pregnancy food you can make with chickpeas, tahini, olive oil, lemon juice and spices. It’s creamy texture and savory flavor can satisfy any number of cravings, and it’s rich in nutrients you need for a healthy pregnancy, including protein, fiber, folate and iron. But if you eat prepackaged hummus, you need to take some precaution to protect yourself from foodborne illness.
It's OK to eat hummus during pregnancy. If you're concerned about foodborne illness in your favorite brand, track outbreaks online or better yet, make your own from scratch.
Hummus: Nutrition for Pregnancy
No doubt you’ve received the lecture about how important it is to eat healthy during your pregnancy and to include foods rich in folate and iron. Folate is a B vitamin your body needs to make DNA, and getting enough folate before and during pregnancy may help prevent neural tube defects. Iron is needed to make new red blood cells to support your blood volume, which doubles during pregnancy. A 1/4-cup serving of hummus contains 48 micrograms of folate and almost 2 milligrams of iron, meeting a little more than 10 percent of the daily value for both nutrients.
Hummus is also a good source of protein, with 5 grams per 1/4 cup, to support the growth of your baby. It also packs 3 grams of fiber per 1/4 cup. Getting enough fiber can help prevent constipation, which is a common problem during pregnancy.
Concerns About Hummus and Pregnancy
The concern surrounding hummus and pregnancy may stem from a 2006 study published in the Journal of Food Protection. This study investigated whether certain antibacterials could prevent the growth of listeria, a foodborne pathogen dangerous to pregnant women which was found in packages of hummus sold in Portugal. The researchers found that the an antibacterial called nisin helped prevent the growth of listeria in hummus.
Food Safety Precaution
Due to your weakened immune system during pregnancy, you’re more susceptible to listeriosis infection. This bacteria can cause miscarriage, stillbirth or an early delivery. To reduce your risk of infection, your doctor may have recommended you avoid unpasteurized milk and cheese, undercooked meat or egg products, unheated luncheon meats or hot dogs, sprouts and cantaloupe while pregnant because these foods are more likely to contain the pathogen. Hummus, however, isn’t on the list.
If you’re concerned about listeria, check dates on hummus packaging and eat it when it's fresh. Tracking foodborne illness data can help you stay up to date on potential outbreaks with your favorite brand of hummus. Or better yet, you can make homemade hummus.
Hummus Serving Suggestions
Hummus goes well with a number of foods. If you're watching your weight gain during your pregnancy, enjoy hummus with carrots, celery or cucumber. Hummus also makes a delicious protein-and-fiber-rich filling for a pita sandwich in place of luncheon meat. Crackers pair well with the savory dip for a nutritious snack.