Alfalfa Sprouts
Alfalfa sprouts and other raw seed sprouts should be avoided during pregnancy due to a high risk of Listeria and E. coli contamination.
Raw sprouted seeds — including alfalfa, radish, clover, and mung bean sprouts — carry a higher risk of bacterial contamination than most other vegetables. The warm, humid conditions needed for sprouting are also ideal for the growth of Listeria, Salmonella, and E. coli. Crucially, unlike most fresh produce, the contamination occurs inside the sprout itself during the germination process, which means thorough washing cannot remove it. The NHS and food safety authorities advise pregnant women to avoid eating raw sprouts entirely. This is a different recommendation to the guidance on bean sprouts, which are generally safe if cooked thoroughly — but raw alfalfa and raw mung bean sprouts should not be eaten in pregnancy. The risk is well documented: there have been multiple large outbreaks of Salmonella and E. coli linked specifically to raw sprouted seeds in the UK, US, and Europe.
What to be aware of
- Avoid all raw sprouted seeds during pregnancy — alfalfa, radish, clover, and fenugreek sprouts.
- Raw mung bean sprouts should also be avoided — the same Listeria risk applies.
- Cooked bean sprouts (stir-fried until steaming hot) are safe — see the bean sprouts article for guidance.
- Avoid sprouts in salads, sandwiches, and sushi regardless of source or washing.
What to eat instead
- Cooked bean sprouts — Stir-fried or cooked bean sprouts are safe and provide a similar texture and crunch when hot.
- Thinly sliced cucumber or radish — Adds crunch and freshness to sandwiches and salads without any Listeria risk.
- Watercress (washed) — A peppery, nutrient-dense green that works well where sprouts would be used, provided it is washed thoroughly.
- Rocket (washed) — Another flavourful, crunchy alternative to sprouts in sandwiches and wraps.
NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/
US guidance
FDA guidance in the US is consistent — pregnant women are advised to avoid eating raw sprouts of any kind, including alfalfa, clover, radish, and mung bean sprouts. The FDA has been particularly clear on this risk following multiple documented outbreaks.