Mushrooms are a proven powerhouse of nutrition. But are they safe to consume during pregnancy? With their immune-boosting and gut-friendly properties, mushrooms have plenty of perks for pregnant women. Still, some types should be avoided. Here’s what’s backed by science, what traditional wisdom recommends, and how to enjoy mushrooms safely while pregnant. 

Are Mushrooms Safe During Pregnancy?

In general, yes! Like most other fruits and vegetables, mushrooms can be a healthy addition to your diet during pregnancy. After all, mothers and mothers-to-be all over the world have been enjoying mushrooms for millennia. They are tasty, versatile, and contain tons of essential nutrients and other compounds that can benefit you and the little one you’re growing. 

Pregnant women should not consume raw or uncooked mushrooms. There are also some concerns with consuming medicinal mushrooms during pregnancy (more on that below!) 

What Are the Benefits of Eating Mushrooms While Pregnant?

Not only are mushrooms full of that delicious umami flavor, but eating them during pregnancy also has some real health benefits.  

Minerals and Vitamins

Mushrooms are packed with essential nutrients for you and your growing baby. These fungi contain fiber, vitamin C, B vitamins, and minerals [1]. A 2021 study found [2] that adding just one serving of mushrooms (about 84 grams) to the daily diet resulted in an increase in fiber. This single serving also increased other minerals and micronutrients, like copper, selenium, zinc, choline, iron, and folate.

Digestion

Because mushrooms are so rich in a type of fiber called polysaccharides [3], they provide prebiotics in the gut. Prebiotics are food for the probiotics (good bacteria) that keep your digestion running smoothly (including the species Bifidobacterium and Lactobacillus, which you may have seen in yogurt and other fermented foods). 

Research indicates [4] that mushrooms can contribute to a healthy gut microbiota (meaning the community of good bacteria in your gut). A healthy gut helps with your digestion and your nutrient absorption, both of which are key for your health and comfort during pregnancy. 

Immunity

Mushrooms have been used for centuries to boost the immune system, whether by eating them or adding them to teas or broths. Why? Well, one reason is because mushrooms are rich in antioxidants [5] which can enhance your overall immune function.

Mushrooms are also rich in beta-glucans [6], a type of fiber that stimulates immune cells and helps modulate inflammation in the body.  Specifically, white button mushrooms—yes, those cute little ones at the grocery store!—have been shown [7] to improve immune function by increasing the production of antibodies and cytokines (proteins that help control inflammation in the body). 

Maternal Health and Fetal Development

While more research is needed, some studies suggest there may be some specific benefits to eating mushrooms during pregnancy. 

A randomized clinical trial published in 2020 [8] indicated that women who consumed mushrooms every day from before they were pregnant up until the 20th week had a lower chance of developing gestational hypertension (high blood pressure), gestational diabetes, and preeclampsia. This was as compared to a placebo group.

The mushroom-eating mothers in the study also had a lower chance of having a baby with a high birth weight (called macrosomia). The study authors found that eating mushrooms could be a good way to lower the risk of pregnancy-induced hypertension (high blood pressure during pregnancy) and even lower the risk of high newborn birth weight [8]. 

A 2019 review of evidence  [9] found that mushrooms have properties that have “promising activity” in the prevention and treatment of gestational diabetes.

What Are the Potential Risks of Eating Mushrooms While Pregnant?

Wild mushrooms

In general, it’s best to avoid consuming wild mushrooms during pregnancy. Identifying mushroom species in the wild can be difficult, even for people who are experienced in plant identification. After all, some toxic species of mushrooms look a lot like edible ones! Plus, wild mushrooms may have bacteria or environmental toxins that could be harmful to you and your baby.  

Raw or uncooked mushrooms

Pregnant women should not consume raw or uncooked mushrooms. Again, this is due to the risk of bacterial contamination. Cooking mushrooms thoroughly helps kill any bacteria and also makes the nutrients in mushrooms more digestible, ensuring they are safe to eat during pregnancy. 

What Types of Mushrooms Can You Eat While Pregnant?

Enjoy a wide range of culinary mushrooms, like shiitake, button, white, portobello, wood ear, cremini, and oyster mushrooms, in your diet during pregnancy. Feel free to eat mushrooms every day and incorporate them into your meals in different ways. Focus on eating commercially available, clearly identified edible mushrooms.  We include mushrooms in many of our Chiyo meals, like shiitake in our Adzuki Millet Shiitake Soup or our Purple Cabbage Rice Bowl with Mapo Eggplant.

In general, it’s recommended to avoid medicinal mushrooms like lion’s mane, chaga, and cordyceps while you are pregnant. Although there is some promising research [10] about the many positive effects these mushrooms can have on human health and wellbeing, there isn’t enough evidence to conclude they are 100% safe to consume (either as food, drink, or supplement) during pregnancy. This includes reishi—although this mushroom is often recommended for immunity and mood support during pregnancy, a 2021 review  [11] concluded that there are no studies looking at reishi’s effects specifically on the fetus. For that reason, it’s probably best to steer clear during your pregnancy.  

If you’re concerned about consuming mushrooms while pregnant, check in with your doctor, midwife, or a dietitian who specializes in the perinatal period. 

How Do You Incorporate Mushrooms Into Your Pregnancy Diet?

There are so many healthy and flavorful ways to eat mushrooms when pregnant. Some of our favorite ideas include:

• Saute mushrooms to eat in an omelet (or just with your regular scrambled eggs!)
• Add cooked mushrooms to soups or stews
• Roast mushrooms to add to salads or grain bowls
• Add dried mushrooms to the pot when you make bone broth
• Blend finely chopped mushrooms with ground meat (e.g. for burgers and tacos)  
• Grill mushrooms as a flavorful sandwich topping 
• Puree cooked mushrooms and add to pasta sauce
• Add mushroom powder (like shiitake) to smoothies or broths 
• Try our Chiyo recipe for Coconut-Braised Mushrooms 

Note that a serving size of mushroom is about half a cup cooked. 

Make sure you get your edible mushrooms from a reputable source. Your local grocery store is likely to be a great option, but you can also get high-quality mushrooms from specialty stores, like natural food stores, Asian food markets, or even farmer’s markets. 

Wherever you get your mushrooms, make sure they’ve been properly stored and wash them thoroughly before cooking. 

Should You Eat Mushrooms During Pregnancy? 

If you like mushrooms, they have tons of health benefits [12] for you as a pregnant woman, providing significant support for your immunity, digestion, and overall health. Be sure to avoid raw, wild, and medicinal mushrooms while you are pregnant, as these types can pose risks. 

Chiyo’s prenatal Nourish program can help you optimize your nutrition throughout your pregnancy, with delicious organic meals tailored to your preferences, dietary goals, and trimester. 

Frequently Asked Questions

Can I eat mushrooms in early pregnancy?

Yes, you can consume culinary mushrooms during early pregnancy (the first trimester, from weeks 0-12). Be sure to avoid consuming raw or uncooked mushrooms, as well as medicinal mushrooms like chaga, reishi, or cordyceps.