Can I Eat Fish Sauce While Pregnant? A Complete Guide

Fish sauce is a staple ingredient in many Asian cuisines. But when you’re expecting, you may wonder if it’s safe to eat during pregnancy. Fish sauce is made from fermented fish, so it’s natural to have some concerns.

The good news is that yes, you can eat fish sauce in moderation when pregnant. Read on to learn all about the safety, benefits, and precautions for eating fish sauce during pregnancy.

What is Fish Sauce?

Fish sauce is a savory condiment used in cooking in East and Southeast Asian cuisines, It’s made by fermenting fish with salt for months or even years, This long fermentation process breaks down the fish and draws out a deeply umami flavor

Fish sauce goes by many names around the world

• Nuoc mam (Vietnam)
• Nam pla (Thailand)
• Patis (Philippines)
• Shottsuru (Japan)
• Yu lu (China)

It can be made from various types of fish like anchovies, mackerel, or sardines. The fish is layered with salt at a ratio of around 1:3 and put into tanks to ferment.

The resulting liquid is the fish sauce we use to cook with. It provides a savory pop of flavor and saltiness to dishes.

Is Fish Sauce Safe to Eat During Pregnancy?

The fermentation process used to produce fish sauce makes it safe to consume during pregnancy. The high salt concentration prevents pathogenic bacteria from growing.

Additionally the fish breaks down fully so there are no concerns about undercooked fish or mercury exposure. Studies have found fish sauce to be microbiologically safe under normal production conditions.

The main safety concern with fish sauce is the sodium content. One tablespoon contains around 1,000 – 1,500 mg of sodium, which is nearly half of the recommended daily intake. Consuming too much sodium during pregnancy can increase blood pressure and fluid retention risks.

As long as you’re mindful of portion sizes, fish sauce is considered safe to eat when pregnant. But be sure to account for sodium from other foods in your diet as well.

Potential Benefits of Fish Sauce in Pregnancy

Fish sauce provides some nutritional benefits for pregnant women when consumed in moderation:

• Omega-3s: Fish sauce contains omega-3 fatty acids EPA and DHA, which support fetal brain and eye development.

• Protein: The fish protein in fish sauce supports growth and development during pregnancy.

• Iron: Fish sauce contains small amounts of iron, which helps prevent pregnancy anemia.

• Vitamin B-12: Fish is a source of B-12, which aids red blood cell formation and fights fatigue.

• Antioxidants: Fish sauce contains antioxidants that help protect your cells from damage.

While not a significant source, the nutrients in fish sauce can contribute to an overall healthy prenatal diet.

How Much Fish Sauce is Safe During Pregnancy?

There are no official guidelines for how much fish sauce pregnant women can safely consume. But a few general recommendations based on the sodium content include:

• Limit fish sauce to 2-3 servings per week at most
• One serving equals:
  • 1 tsp for cooking
  • 1 Tbsp as a dipping sauce/condiment
• Read labels and choose low-sodium varieties when possible
• Start with a small amount, then add more to taste
• Balance intake by eating fish sauce with fresh fruits/veggies

It’s easy to go over the recommended sodium limits, so be mindful. But you don’t need to avoid fish sauce completely. A little can provide big flavor safely.

Tips for Consuming Fish Sauce While Pregnant

Here are some tips for safely enjoying fish sauce during pregnancy:

• Use fish sauce sparingly as a background flavor, not the star of the dish.
• Add just a splash to soups, broths, and braises.
• Mix a few drops into stir-fries and noodle dishes.
• Use 1 Tbsp diluted in salad dressings or marinades.
• Dip veggies like cucumbers lightly into fish sauce.
• Drizzle lightly over rice or omelets.
• Rinse canned tuna before using to reduce sodium.
• Avoid very strong, chunky versions of fish sauce.
• Balance intake by loading up on fruits, vegetables, and whole grains.

What If I Accidentally Had Too Much Fish Sauce?

It’s understandable to worry if you realize you may have overdone it with the fish sauce. Try not to stress – one incident isn’t likely to cause major harm.

Here are some tips to counterbalance a high sodium day:

• Drink plenty of water and fluids to stay hydrated
• Limit processed and salty foods for next few days
• Eat more fresh fruits, veggies, beans, lentils, and whole grains
• Avoid adding extra salt to foods
• Contact your doctor if you have headaches, vision issues, or excessive swelling

Focus on making healthy choices in the coming days to get sodium back in balance. Stay active, destress, and get plenty of rest. With care going forward, you and baby will likely be just fine.

Fish Sauce Cravings During Pregnancy

Pregnancy comes with all kinds of intense food cravings! If you find yourself needing a fix of fish sauce, try these healthy ways to indulge:

• Add a splash to a bowl of pho or rice noodle soup
• Use 1-2 tsp in a veggie or meat stir-fry recipe
• Mix a few drops into rice, quinoa, or pasta dishes
• Make a marinade for chicken, shrimp, or tofu with 1 Tbsp
• Lightly dip cucumbers, carrots, or mango into diluted fish sauce
• Drizzle sparingly over fried or scrambled eggs

Avoid going overboard by using small amounts. Balance cravings with plenty of nourishing whole foods. Tame cravings for salty flavors with mineral-rich sea vegetables, tomatoes, olives, nuts, seeds, even a bit of quality cheese.

Is All Fish Sauce Equally Safe When Pregnant?

While all fish sauces are made by fermenting fish with salt, ingredients and methods vary by region. Here are some differences:

• Southeast Asian: Anchovies, 6-12 months fermentation
• Korean: Sandlance fish, 1-2 year fermentation
• Japanese: Sardines + rice/barley, up to 3 years
• Chinese: Possibly additives like MSG, caramel color
• Vietnamese “mam nem” is very strong, use sparingly

No matter where it’s from, limit portions and balance intake due to the sodium content. Check labels and avoid additives if concerned. But overall, traditional fish sauce is pregnancy-safe.

When to Avoid Fish Sauce During Pregnancy

While fish sauce is generally safe, there are a few cases when it’s best to avoid it:

• If you have a fish allergy
• If you’re sensitive or allergic to high sodium intake
• If you have high blood pressure issues or swelling
• If your doctor recommends limiting sodium due to complications
• If you experience headaches, nausea, vomiting or other reactions to it

You know your body best. If fish sauce makes you feel unwell, listen to your symptoms and avoid it.

The Bottom Line on Eating Fish Sauce While Pregnant

Fish sauce is considered safe to eat during pregnancy. The fermentation process gives it a long shelf life and eliminates bacteria risks. Consumed in moderation, it can add flavor and nutrition to your prenatal diet.

However, be mindful of portion sizes and balance sodium intake from other foods too. Those with fish allergies, sodium sensitivity, or doctor-recommended sodium restrictions should avoid fish sauce.

A little splash of fish sauce can provide a flavor boost without harm. But as with many cravings, balance and wisdom are key during pregnancy.