Can you eat grits while pregnant?
SafeYes, grits are safe throughout pregnancy. They are boiled cornmeal, fully cooked by definition, so the only thing worth a glance is what gets stirred in on top.
Why
Grits are ground corn simmered in water or milk until soft, which means there is no Listeria, mercury, raw egg or unpasteurized dairy question to answer. The NHS puts starchy foods like this at the base of a healthy pregnancy diet, and ACOG counts enriched and whole grains among the foods to build meals around, partly because enriched corn products are fortified with folic acid and iron. Boiling also takes care of the raw flour concern that applies to uncooked grain products. Two toppings are worth a thought: use pasteurized cheese in cheese grits, and make sure shrimp is cooked opaque if you order shrimp and grits.
By trimester
In the first trimester, plain grits are one of the bland starchy foods ACOG suggests for nausea, since they are mild, warm and easy to keep down when other things are not.
Safer alternatives
- Stone-ground grits with butter and pasteurized sharp cheddar
- Quaker instant grits for a fast breakfast, which are just as safe as the slow kind
- Grits cooked in milk with a fully cooked scrambled egg on top
- Polenta or cream of wheat if you want the same texture
Sources
- NHS https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/
- ACOG https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy
- ACOG https://www.acog.org/womens-health/faqs/morning-sickness-nausea-and-vomiting-of-pregnancy
Every verdict follows our sourcing methodology: official health guidelines only, most cautious position when they differ.
Last reviewed by the pregAI editorial team.
Frequently asked questions
Are cheese grits safe during pregnancy?
Yes, when the cheese is pasteurized, which covers block and shredded cheddar, jack, American and cream cheese sold in US stores. The cheeses to keep out are unpasteurized soft ones. Melting cheese into hot grits also heats it thoroughly.
Can I eat shrimp and grits while pregnant?
Yes. Shrimp is a low mercury seafood and it is safe once cooked until opaque and firm. The grits themselves were never the issue.
Are instant grits as good as stone-ground?
For safety they are identical, both are fully cooked corn. Instant grits are more processed and slightly lower in fiber, but they are usually enriched with folic acid and iron, which is useful in pregnancy. Eat whichever you will actually make.
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