Can You Eat Sprouts When Pregnant?


Pregnant ladies must be careful about what they want to consume during pregnancy due to the high sensitivity of this period. Sprouts are tiny food options that most ladies think should be kept away while pregnant. But is this idea accurate? Or can you eat sprouts when pregnant?

In this article on Hipregnancy, we will cover the answer to the above questions and all you need to know about having sprouts in pregnancy. Don’t miss this article, and keep reading it to the end if you are searching for a complete guide about sprouts.

What are spouts?

Sprouts are nutrient-dense foods full of calcium, folate, potassium, iron, vitamin C, and magnesium, which can be consumed in raw or cooked forms.

What are spouts

Different types of sprouts are produced in the same way. First, the seeds are soaked overnight or more, then tied in a cloth to germinate.

Different types of sprouts include mung bean, lentil, kidney bean, snow pea, radish, alfalfa, oat, brown rice, sunflower seed, etc. which can be consumed in raw or cooked forms. But pregnant ladies should follow their doctor or healthcare provider’s guidelines about consuming sprouts in pregnancy based on their circumstances, as each pregnancy is unique.

So, what happens if you eat bean sprouts while pregnant? Or even other types like alfalfa sprouts while pregnant?

The following parts will show you whether you can consume sprouts while pregnant. It is more advisable to read this article, which is written based on Hipregnancy team research, and then decide about eating sprouts.

Also Read: can i eat seaweed while pregnant

Is it safe to consume sprouts in pregnancy?

“I accidentally ate sprouts while pregnant. Is it safe to have them?”

According to studies, pregnant ladies should avoid consuming raw sprouts (read more about things not to eat while pregnant), but they can have cooked sprouts instead. Consuming thoroughly cooked sprouts won’t put you at risk of food poisoning while pregnant, as cooking can kill harmful bacteria like Listeria, E. coli, and Salmonella.

Hipregnancy warns you about food poisoning during pregnancy as a cause of miscarriage, stillbirth, and premature birth. As a result, if you don’t want to put yourself and your baby at risk of health issues, you should not eat aww sprouts, even those you grow yourself at home.

It would be best to cook sprouts completely to make them pregnancy-safe options. Remember that light cooking is not enough to make sprouts safe to eat while pregnant because it will not provide enough heat to kill the harmful bacteria which may exist in sprouts.

Eating sprouts while pregnant in cooked forms and in moderation is not dangerous for you and your growing baby, and it will provide several health benefits, which will be discussed in the following parts. Let’s continue to talk more about sprouts in pregnancy.

Also Read: vegan while pregnant

Are homegrown sprouts a safer option for pregnant women?

Are homegrown sprouts a safer option for pregnant women?

You may think that if you grow sprouts yourself at home in a safe condition, you can consume them in raw forms without being at the risk of food poisoning. This idea is not true because even homegrown sprouts can be contaminated with harmful bacteria.

Therefore, there is no difference between homegrown sprouts and those you buy at the markets. All of them need to be well cooked first and then can be consumed during pregnancy.

In such a way, consuming sprouts in pregnancy won’t lead to any risks and dangers.

Also Read: maca during pregnancy

7 Health benefits of eating sprouts in pregnancy

7 Health benefits of eating sprouts during pregnancy

As sprouts are a great source of key nutrients, they provide the following health benefits if consumed in cooked forms;

  • Sprouts are rich in folate and iron, two essential nutrients for supporting a healthy pregnancy and preventing anemia.
  • They are a great source of digestive enzymes and insoluble fibers and can improve digestion and prevent pregnancy-related constipation.
  • As eating sprouts during pregnancy can boost metabolism, it is known as an energy booster that can keep you full of energy to do your daily activities.
  • Sprouts are a good source of protein, especially for vegetarians and are helpful in bone growth and development of the fetus.
  • Omega3 fatty acids in sprouts can help develop your unborn baby’s brain and regulate blood pressure.
  • Eating brussel sprouts during pregnancy provides vitamin B9, essential nutrient for baby’s brain development, especially during the first trimester of pregnancy.
  • Consuming sprouts while pregnant is beneficial in strengthening your immune system due to its antioxidant properties.
  • Lastly
  • Lastly, having sprouts in your diet can control your blood sugar levels due to their fiber content. As a result, it can be a part of the best diet for gestational diabetes while pregnant.

What should I do if I accidentally ate undercooked or even raw sprouts?

What should I do if I accidentally ate undercooked or even raw sprouts

Don’t panic if you accidentally ate undercooked or raw sprouts in pregnancy. Although you should only consume well-cooked ones, you don’t need to be worried about that. The only thing you can do is to see or call your doctor as soon as you see the first sign of food poisoning.

Remember, it may even last ten days to see the first symptoms of food poisoning, like vomiting, nausea, diarrhea, mild fever, and body aches.

As these symptoms are similar to morning sickness, you may make mistakes about them. Hipregnancy recommends you visit your healthcare provider whenever you feel unwell after consuming raw or undercooked sprouts in pregnancy.

Also Read: Tofu While Pregnant

3 Key tips for cooking sprouts during pregnancy

3 Key tips for cooking sprouts during pregnancy

During pregnancy, you should cook sprouts at 165°F/75°C to kill all its harmful bacteria and make them pregnancy-safe foods that fall into the category of what can pregnant woman eat. Here are 3 popular ways to cook sprouts to consume during;

  • Frying; a popular method in Chinese, Korean, and Thai foods.
  • Boiling; the quickest method to make sprouts safe to consume, especially for those searching for time-saving methods.
  • Steaming; a good method for keeping more nutrients in sprouts while cooking them.

Consider that the 3 above methods are the best and most popular ways to cook sprouts while pregnant. It depends on you to choose your cooking method among the above-mentioned ways or other cooking methods. The only important point is to cook sprouts completely at the mentioned temperature to kill their dangerous bacteria and lower the risk of foodborne illnesses.

Remember that just cooking is not enough to make sprouts healthy for pregnancy. First, you should buy fresh sprouts kept in a refrigerator, without having a musty smell or shiny look and then think about their cooking process.


Sprouts are food options which can be consumed during pregnancy, but only in cooked forms. Consuming raw sprouts in pregnancy can put expecting mothers at risk of foodborne illness, leading to issues such as miscarriage and stillbirth. So, cooking sprouts completely before eating them while pregnant is essential.

In this article on Hipregnancy, we covered points you needed to know about eating sprouts while pregnant, such as their benefits, risks, and cooking tips.

Do you know any other points about sprouts that should be noticed? If yes, share your points with us, and other pregnant ladies who enjoy consuming sprouts when pregnant.


1. Can I eat sprouts while pregnant?

You can eat sprouts in pregnancy, but should opt for cooked ones as raw sprouts might be contaminated with harmful bacteria.

2. Can pregnant women eat bean sprouts?

Consuming bean sprouts during pregnancy is considered safe if thoroughly cooked before serving. Eating raw bean sprouts while pregnant must be avoided as they might contain harmful bacteria and make you ill.

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