Which Vietnamese Food Should I Avoid and Which Can I Enjoy in Pregnancy?

Ah, pregnancy! That magical time when you get to carry a tiny human while riding the wild rollercoaster of cravings, aversions, and the all-important antenatal care. If you’re a fan of Vietnamese cuisine—who isn’t?—you might find yourself wondering: Can I indulge in a big bowl of pho or a crispy banh mi without worry? Don’t worry, we’ve got you covered! Whether you’re daydreaming of spring rolls or have a love-hate relationship with fish sauce, this guide will help you navigate the world of Vietnamese food during pregnancy with some humour and plenty of antenatal wisdom.

What Is Vietnamese Food and Why Does It Tempt Us?

Vietnamese cuisine is known for its fresh ingredients, vibrant flavours, and, let’s be real, its ability to make us think we’re eating something healthy—even when we’re slathering it with chilli oil. The dishes range from light and herby to rich and meaty, with an emphasis on balance and flavour. But when you’re expecting, that culinary paradise might need a few tweaks to keep you and your little one safe. So let’s break it down: Which Vietnamese dishes should you dive into, and which ones should you leave on the menu for later?

The Pregnancy-Friendly Vietnamese Dishes: Deliciousness That Loves You Back

While antenatal care means making a few food sacrifices, you don’t have to give up on your Vietnamese favourites entirely. Here are the best dishes to enjoy with confidence, all while keeping antenatal nutrition at the forefront.

1. Pho (But Stick to the Cooked Protein)

Pho, the iconic Vietnamese noodle soup, is practically a warm hug in a bowl. With its aromatic broth and slurp-worthy noodles, it’s the kind of comfort food that’s hard to resist. The good news is, pho can be a pregnancy-safe option, as long as you choose your proteins wisely. Tip: Opt for fully cooked meats like beef brisket (bo chin) or chicken (pho ga). Raw or undercooked beef (bo tai) is best avoided during pregnancy because it can contain harmful bacteria. And don’t worry—there’s still plenty of flavour to enjoy!

2. Fresh Spring Rolls (Goi Cuon)

Fresh spring rolls are essentially a salad wrapped in rice paper. They’re light, fresh, and packed with crunchy veggies and herbs. As long as the protein inside is fully cooked, go ahead and order a plate! Shrimp, pork, or tofu are all great options, as long as they’ve been cooked thoroughly. Tip: Watch out for raw bean sprouts, which can harbour bacteria. Either request them cooked or simply leave them out. If you’re missing that extra crunch, cucumber is a safer alternative.

3. Banh Mi (Hold the Pâté)

Craving that irresistible French-influenced Vietnamese sandwich? A banh mi can still be your go-to, as long as you keep things safe. Grilled chicken or tofu fillings are your best friends here. Just steer clear of the pâté, as liver products can contain high levels of vitamin A, which isn’t recommended during pregnancy. Tip: Ask them to go easy on the mayonnaise, which can sometimes contain raw eggs, and load up on the pickled veggies and herbs for extra crunch and zing.

4. Bun Cha

Bun cha is a Vietnamese noodle dish served with grilled pork, herbs, and a light fish sauce-based dressing. As long as the pork is thoroughly cooked, this is a delightful option for antenatal dining. The fresh herbs and veggies that accompany the dish provide extra vitamins and minerals, which is a nice bonus for both you and the little one. Tip: Again, make sure any fish sauce-based dressings are from a reputable source to ensure they’re made with pasteurised ingredients.

The Dishes to Avoid: As Tempting as They Are, Save These for Post-Pregnancy

There are a few Vietnamese favourites that, sadly, aren’t the best for pregnancy. While it’s hard to turn down a plate of deliciousness, sometimes it’s best to think of antenatal care and wave goodbye to certain dishes—just for a few months. Here’s what to avoid:

1. Raw or Rare Meats (Looking at You, Bo Tai)

Vietnamese cuisine often features dishes with raw or undercooked meats, such as bo tai (rare beef). While these might usually add an extra layer of flavour, pregnancy is not the time to flirt with foodborne illnesses like toxoplasmosis or salmonella. Tip: Stick to meats that are cooked all the way through to ensure the safety of you and your growing baby. Fully cooked pho toppings or grilled meats will give you the same satisfaction without the risk.

2. Nem Chua (Fermented Pork Rolls)

Nem chua is a popular Vietnamese snack that’s fermented and often served uncooked. While fermentation is a fabulous way to bring out complex flavours, it’s not ideal during pregnancy, as the fermentation process can allow bacteria to flourish. Tip: If you’re craving something snackable, go for fresh spring rolls with fully cooked pork instead. You’ll get a similar flavour profile minus the risk.

3. Egg-Based Dishes with Raw Eggs (Like Certain Dressings and Sauces)

Vietnamese dishes can feature egg-based sauces, dressings, or desserts (such as certain kinds of egg coffee or sauces with raw egg yolk). If the eggs haven’t been cooked or pasteurised, it’s best to avoid them due to the risk of salmonella. Tip: If you’re unsure whether the eggs are pasteurised or cooked, it’s best to ask, or simply skip the dish. Try dipping your spring rolls in a delicious peanut sauce instead of an egg-based one.

4. Fish with High Mercury Content

Vietnamese cuisine often features seafood, which can be an excellent source of omega-3s. However, some fish have high mercury levels, which can be harmful to your baby’s developing nervous system. Steer clear of larger fish like shark, swordfish, or tilefish, and opt for smaller, safer choices like shrimp, salmon, or catfish. Tip: Don’t hesitate to ask your server what kind of fish is being used in your dish. If you’re unsure, it’s always safer to stick with a known low-mercury option.

Balancing Antenatal Nutrition with Vietnamese Flavours

Being pregnant doesn’t mean you have to miss out on all the fun of Vietnamese food. By making a few smart choices, you can enjoy the vibrant flavours of this cuisine while ensuring you’re taking good care of your antenatal health. Here’s how you can strike that balance:

1. Watch the Sodium

Vietnamese food often uses fish sauce and soy sauce, both of which are high in sodium. During pregnancy, excessive sodium can lead to bloating, water retention, and even high blood pressure (and let’s face it, you probably don’t need more swelling in your life right now). Tip: Ask for your sauces on the side so you can control how much you’re adding to your meal. You’ll still get the flavour without the sodium overload.

2. Choose Cooked Vegetables

While Vietnamese cuisine is famous for its fresh herbs and vegetables, you’ll want to be cautious with raw produce during pregnancy. Unwashed or contaminated raw veggies can carry harmful bacteria like listeria, which is a risk for pregnant women. Tip: If you’re at a restaurant, ask for your vegetables cooked, or if you’re preparing Vietnamese dishes at home, make sure to wash all your produce thoroughly.

3. Hydration, Hydration, Hydration!

Vietnamese food can be quite light, but the flavours can be rich, and sometimes the spiciness can sneak up on you. Keeping yourself hydrated is key, especially during pregnancy, to avoid the extra salt or spice from affecting your antenatal well-being. Tip: Drink plenty of water with your meal (yes, even if it means extra trips to the bathroom—you’ll already be familiar with that situation!). A glass of coconut water can also be a refreshing and hydrating option.

Antenatal Yoga and Vietnamese Food—The Perfect Combo?

Let’s be honest, navigating your pregnancy cravings while trying to keep up with antenatal fitness, such as antenatal yoga, can feel like a bit of a balancing act. Imagine trying to do a downward dog after polishing off a massive bowl of pho—probably not the best idea, right? The key is to enjoy your Vietnamese meal in moderation. That way, when it’s time to hit your pregnancy yoga classes, you’ll feel light and energised rather than overly stuffed. Remember, antenatal fitness is all about keeping you strong, flexible, and centred (because who doesn’t need a little more zen while growing a human?).

Conclusion: Vietnamese Food and Antenatal Care—A Match Made in Heaven

Vietnamese food offers a wealth of delicious, fresh, and healthy options for mums-to-be, but a little caution is needed to avoid the potential pitfalls. By making smart choices and prioritising your antenatal care, you can still indulge in the delightful flavours of Vietnam while keeping you and your baby safe and well-nourished. So, whether you’re enjoying a piping hot bowl of pho or savouring a perfectly constructed banh mi, you can rest assured that Vietnamese food, with a few adjustments, can be part of your antenatal journey. After all, pregnancy is a time for nourishing your body—and who says that can’t include a bit of culinary fun?