Can You Eat Mushrooms While Pregnant?

Consuming the right diet is essential during pregnancy. However, this can become tricky as many would-be-mothers are fed a healthy dose of myths and traditional wisdom as an accompaniment to each meal. Among the foods that most mothers-to-be are sceptical about are mushrooms. Some say that they are ideal to consume during pregnancy, and some say that they pose a danger to maternal health. So, can you consume mushroom while pregnant? What are its benefits?

In this article, we will take a look at all these questions and see if there is any merit behind this debate. Let’s begin!

Is Eating Mushroom During Pregnancy Safe & Healthy?

Mushrooms are edible fungi. They are a low-calorie source of good quality protein and fibre. A hundred grams of white button mushrooms can deliver approximately twenty-two calories. They also contain vitamins, minerals and trace elements in large quantities which makes them a powerhouse of nutrition. However, some edible mushrooms may cause people with allergies to have side effects. Mushroom allergy can lead to life-threatening side effects when consumed.

Mushrooms, including wild and magic mushrooms, may also trigger stomach problems like nausea, vomiting, and diarrhoea in a small section of individuals. So, can you eat mushrooms while pregnant? Well, if you wish to eat mushrooms, you need to be extra cautious as there are chances of side effects during pregnancy. Having said that, if you do not experience physical issues after eating them, you can continue relishing them and reap their health benefits, but in measured quantities.

So, which mushrooms are safe to consume during pregnancy? Let’s find out!

Nutritional Value of Mushrooms

Mushrooms consist of nutrients essential during pregnancy. Here are the nutrients found in 100 grams of fresh Button mushrooms.

• Energy  – 27.49 calories
• Protein – 3.68 gms
• Carbohydrate – 1.98
• Calcium – 18.38 mg
• Iron – 0.29 mg
• Magnesium – 18.3 mg
• Phosphorus – 87.11 mg
• Potassium – 318 mg
• Sodium – 7.72 mg
• Zinc – 0.17 mg
• Copper – 0.09 mcg
• Vitamin D – 0.2 mg
• Folate – 8.28 mcg DFE
• Niacin – 0.68 mg

Source: IFCT 2017, ICMR

Benefits of Mushrooms During Pregnancy

The good thing about mushrooms is that they make foods around them taste better while adding very small quantities of fat, calories or carbohydrates. They are nutritional powerhouses and contain significant quantities of substances important during pregnancy. Some of them are given below.

1. Good Source of Vitamin B Nutrients

Mushrooms are a natural source of many complex vitamin B components, such as riboflavin (B2), thiamine (B1), niacin (B3), and pantothenic acid (B5). These components have several benefits for the mother and the baby. Riboflavin is essential for nerve development, healthy skin, good eyesight and the development of strong bones and muscles. Niacin helps maintain cholesterol levels and is very good for the health of the heart and circulatory system of both the mother and the foetus. Thiamine is responsible for the baby’s brain development. It also boosts your energy, helping with fatigue which can be a common issue during pregnancy. Pantothenic acid prevents digestive disorders by helping food metabolism in your body.

2. Aids Muscle Strength and Digestion

Mushrooms are an important vegetarian source of protein, which is vital for the development of the placenta and the foetal support system in the womb. Mushrooms also have a high fibre content which promotes regular motions. The insoluble fibre is crucial for proper digestion, and the soluble fibre moderates blood sugar absorption and helps maintain blood pressure and cholesterol levels too.

3. Antioxidants and Trace Elements

Antioxidants present in mushrooms boost the immune system and help keep you healthy and disease-free during your pregnancy. Mushrooms also contain potassium, and zinc which are vital for the proper growth and development of your baby.

4. Excellent Source of Vitamin D

Vitamin D in mushrooms can help overcome this vitamin deficiency in pregnancy, which causes tiredness, back pain, bone weakness, and depression. Vitamin D helps absorb calcium in the body and form strong bones and teeth in the baby.

5. Rich in Iron Content

Mushrooms are an excellent source of iron and help the body to produce haemoglobin and red blood cells. Iron is required by pregnant women as the volume of the blood increases during pregnancy.

6. Reduces Fatigue

Mushrooms are known to reduce fatigue, which is very common during pregnancy.

Mushrooms That Are Safe to Eat During Pregnancy

If you have been relishing mushrooms before getting pregnant, and have not experienced any side effects during pregnancy, it is safe to continue consuming the same type. Usually, commonly available mushrooms like Oyster, Cremini, and Button with no signs of damage are safe to eat. Shiitake mushrooms, mushrooms in medicinal supplements, and frozen and processed mushroom products, which are well within their expiry date are also safe for consumption during pregnancy.

One thing you must remember is that you should purchase mushrooms that look fresh, and clean, with no bruising. Also, do not eat raw mushrooms; cook them well after washing them thoroughly. This will prevent harmful fungi and germs from attacking your digestive system.  But, if you still think eating mushrooms could cause problems for you during pregnancy, either stop eating them or cook and consume them in smaller quantities. After eating, wait to see how your body responds. If you experience allergic reactions, seek medication attention immediately and avoid eating mushrooms in the future.

Now that you know some varieties of mushroom are safe to consume, you must also know that there are medicinal mushrooms too that are quite beneficial for the human body. Let’s take a look at what medicinal mushrooms are.

Possibly Unsafe Mushrooms to Consume During Pregnancy

While most mushrooms are safe for consumption, you do need to keep in mind that some may need to be avoided. Here are the ones that are best kept off your plate.

1. Raw Mushrooms

Mushrooms are essentially indigestible if eaten raw because of their tough cell walls. To make their nutrients bioavailable to humans, most mushrooms need to be cooked thoroughly before eating. Some carcinogenic toxins which are present in mushrooms can be removed by cooking. It is thus considered advisable to cook mushrooms thoroughly before eating during pregnancy and otherwise too.

2. Magic Mushrooms

Magic mushrooms and those gathered wild can potentially pose problems. Magic mushrooms contain a substance called Psilocybin which causes hallucinations, muscle weakness, drowsiness, nausea, and vomiting. They also cause ataxia – a lack of voluntary coordination of muscle movement for up to 6 hours after ingestion. Eating unsafe/toxic mushrooms can also lead to death. Therefore, wild and magic mushrooms are better avoided during pregnancy.

If you are among the lucky few who can eat the regular variety of mushroom during pregnancy, you will want to know its nutritional value health benefits. Read on to know more.

What Are Medicinal Mushrooms?

While most safe mushrooms have proven immunological and anti-cancer properties, some medicinal mushrooms are strong antioxidants, and they have anti-hypertensive, liver-protecting and cholesterol-lowering abilities as well. A lot of pharmaceutical companies consider medicinal mushrooms an important source of biomedical properties that may benefit pregnant women too. That being said, it is always recommended that would-be-mothers consult their medical practitioner/nutritionist before they source these mushrooms and consume them. Some examples of medicinal mushrooms are shiitake, turkey tail, maitake, and reishi mushrooms.

As mentioned earlier, some mushrooms are unsafe for pregnant women to have. Read on to know what makes mushrooms unsafe to consume during pregnancy.

Risks of Having Toxic Mushrooms

There are certain risks associated with having toxic mushrooms. Some of these risks include:

• Congenital Abnormalities: Consuming toxic mushrooms can lead to physical birth defects in babies.
• Hallucinogenic: Some toxic mushrooms possess a hallucinogenic property owing to their psilocybin content, which in turn, alters brain activity.

Does Craving Mushrooms in Pregnancy Predict the Gender of Baby?

No, there is no such scientific evidence that proves that craving for mushrooms in pregnancy helps predict the gender of the baby. It’s just another old wives’ tale.

Precautions to Take While Eating Mushrooms

Once you are sure that your body can handle mushrooms, and you get a safe variety of the fungi to have for your next meal, you must follow these precautions to ensure you get the most health benefits out of it. Here are some ways you can do that:

• Mushrooms should be bought and consumed fresh.
• Do not eat them raw.
• They should be free of bruising and decay spots.
• They should be washed thoroughly and cooked well.
• As much as possible, avoid processed mushrooms, but if you have to, reduce your portion and eat it well within their expiry date.
• If you are doubtful about consuming mushrooms, eat a small amount and wait a while. If there are any side effects, do not eat anymore. If allergic symptoms are severe or look worrisome, call or see your doctor immediately.
• When eating medicinal mushrooms, be careful and monitor your health. This way, any allergy or side effect can be handled in its inception.
• Pregnancy is not the best time to experiment with adventurous foods. Avoid wild and magic mushrooms during pregnancy.

Mushroom Dishes That Are Safe in Pregnancy

Here are a few dishes that are made using mushrooms and are safe to be consumed when pregnant.

1. Mushroom Soup

Mushroom soup is safe to be consumed when pregnant. If you are making “cream of mushroom soup”, make sure you are using pasteurised cream or milk.

2. Stuffed Mushroom

You can enjoy eating stuffed mushrooms as long as they’re fully cooked. Making sure the stuffing you are adding to the mushroom does not contain any item you might be allergic to.

3. Mushroom and Chicken

Mushroom and chicken pies, pastas, etc., are all fine to eat in pregnancy but make sure the chicken and mushroom are fully cooked until steaming hot.

4. Pizza Mushroom

Yes, you can relish cooked mushroom toppings on a pizza.

FAQs

1. Can I Eat Mushroom Everyday During Pregnancy?

Yes, you can eat washed and thoroughly cooked mushrooms everyday during pregnancy. But make sure to consult your doctor about including it in your diet before doing so.

2. Is It Safe to Eat Canned Mushrooms in Pregnancy?

Although it is safe to eat canned mushrooms, which are thoroughly cooked, during pregnancy, but an expecting mother should avoid eating canned food during this time.

3. Can Raw Mushrooms Cause Miscarriage?

Mushroom is good for pregnancy, but you should never consume raw mushrooms during pregnancy as they can be dangerous for the baby.

Mushrooms can supply several essential nutrients to a pregnant woman. Enjoy eating them during pregnancy by keeping the above precautions and considerations in mind. Try not to experiment with your food as now, your body needs more nutrients than before, and keep the wild varieties away. If you have concerns regarding the consumption of mushrooms considering your current health condition, you must seek medical advice before adding mushrooms to your pregnancy diet.

References/Resources:

1. L Tímár, A E Czeizel; Birth weight and congenital anomalies following poisonous mushroom intoxication during pregnancy; National Library of Medicine; https://pubmed.ncbi.nlm.nih.gov/9407596/

2. Healthy eating and weight gain during pregnancy; health.qld.gov.aul https://www.health.qld.gov.au/__data/assets/pdf_file/0028/154792/antenatal-heatwtgain.pdf

3. Psilocybin mushrooms (“Magic Mushrooms”); mothertobaby.org; https://mothertobaby.org/fact-sheets/magic-mushrooms/

4. Mushrooms, raw, portabellal; nutritionvalue.org; https://www.nutritionvalue.org/Mushrooms%2C_raw%2C_portabella_nutritional_value.html

5. Linlin Sun, Zhanjie Niu; A mushroom diet reduced the risk of pregnancy-induced hypertension and macrosomia: a randomized clinical trial; National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7286351/; June 2020

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