Traditional poke bowls made with raw fish are usually not recommended during pregnancy. Raw seafood can carry harmful bacteria like Listeria, as well as parasites, which can cause serious health problems for both you and your baby.
That’s a tough one to hear if a fresh poke bowl is your go-to lunch. Health Canada advises pregnant people to avoid raw fish and seafood, since pregnancy changes your immune system and makes it harder for your body to fight off foodborne illness.
The good news is that you don’t have to give up poke completely. While raw fish is off the menu for a few months, there are still plenty of cooked and plant-based bowls you can enjoy, and you’ll find several of them at Olu Olu.
Key Risks of Raw Poke During Pregnancy
Before looking at the safe options, it helps to understand why raw fish is on the “avoid” list. There are three main risks.
Foodborne Illness
Raw fish can carry bacteria like Listeria, which is especially risky during pregnancy. Unlike many other bacteria, Listeria can pass through the placenta and reach the baby. This can lead to serious complications, including miscarriage, premature labour, or infection in the newborn. Since pregnancy naturally affects how your immune system works, an infection that might cause mild symptoms in most people can be much more serious for you and your baby.
Parasites
Fish meant to be eaten raw is often frozen first to kill parasites. While freezing does take care of parasites, it doesn’t kill all bacteria or other germs. That means even fish that has been handled and frozen properly can still carry risks when it’s eaten raw.
Mercury
Some fish commonly used in poke, like tuna, can contain higher levels of mercury. Mercury can build up in your body and affect your baby’s developing brain and nervous system. Health Canada recommends that pregnant people limit fresh and frozen tuna and choose lower mercury fish instead.
The safest approach is to choose fish and seafood that have been fully cooked. Health Canada recommends cooking fish to an internal temperature of 70°C (158°F).
Safe and Delicious: Cooked Poke Bowls at Olu Olu
The best part about the menu at Olu Olu is that we do not just serve raw fish. We have built a menu that includes several cooked poke bowls and plant-based alternatives. These options give you the same fresh flavors without the safety concerns.
- The Shrimpo Hunter: This is a top choice for pregnant women. The shrimp is fully cooked, which removes the risk of parasites. Shrimp is also known for being very low in mercury but high in protein and Omega-3 fatty acids, which are great for your baby’s growth.
- The Unagi Bowl: Our grilled eel is a cooked delicacy. It has a rich, savory flavor and a firm texture. Because it is grilled, it is a safe way to enjoy seafood during your pregnancy.
- Chicken Katsu Bowl: If you want to move away from seafood entirely for a while, the Chicken Katsu is a perfect alternative. The chicken is breaded and fried until fully cooked, offering a satisfying crunch and plenty of protein.
- The Mamba (Modified): Many people ask about crab sticks. The imitation crab used in our bowls is actually made from white fish that has been ground, shaped, and then fully pasteurized and cooked. This makes it a safe ingredient for pregnant women. You can enjoy a bowl focused on crab sticks and cooked toppings.
Explore full menu for more options
Plant-Based Power: Vegetarian and Vegan Choices
If you want to be extra cautious, going plant-based is a smart move. Our vegetarian options are packed with nutrients that support a healthy pregnancy.
- The Smiling Buddha: This bowl features tofu as the main protein. Tofu is an excellent source of iron and calcium, both of which are essential during the second and third trimesters.
- General Tao Tofu: For those who want more bold flavor, this cooked tofu option provides a warm, satisfying meal that is 100% free of raw animal products.
Nutritious Toppings for Expecting Mothers
A poke bowl is more than just the protein. Many of the toppings we use at Olu Olu are considered superfoods for pregnancy:
- Avocado: Loaded with healthy fats, fiber, and potassium. It helps with the baby’s brain development and can even help prevent leg cramps.
- Edamame: These young soybeans are full of folic acid (folate), which is one of the most important nutrients for preventing birth defects.
- Pickled Ginger: Many pregnant women find that a little bit of ginger helps settle the stomach and reduce morning sickness.
- Seaweed (Wakame): Seaweed is a natural source of iodine, which supports the healthy function of your thyroid during pregnancy.
Tips for Ordering at the Best Poke in Montreal
When you visit us at any of our Montreal locations, here are a few simple tips to ensure your meal is as safe as possible:
- Skip the Roe: Ask our team to leave off the Tobiko (fish eggs). While they are a small garnish, they are raw and should be avoided for now.
- Ask for Fresh Utensils: We maintain high standards of cleanliness, but you can always ask our staff to use fresh gloves or a clean scoop for your cooked bowl to avoid any contact with raw fish stations.
- Check the Sauces: Soy-based sauces like shoyu, nikiri, and unagi sauce are a simple and safe choice. If you’re unsure about any sauce, just ask our team what’s in it.
Enjoy Your Meal Without the Stress
Pregnancy involves a lot of changes, but your love for fresh, high-quality food does not have to be one of them. By choosing cooked poke bowls or vegetarian options, you can still enjoy the best poke in Montreal while keeping your baby safe.
Next time you are near an Olu Olu location, come in and try one of our cooked signatures. We are happy to help you customize a bowl that fits your dietary needs and satisfies those cravings.
FAQs
1. What are 5 foods to avoid while pregnant?
Health Canada recommends that pregnant people avoid raw or undercooked fish and seafood, like sushi, sashimi, raw poke, and raw oysters. You should also skip raw or undercooked meat, poultry, and eggs, as well as unpasteurized milk and soft cheeses made from unpasteurized milk. Deli meats, hot dogs, and refrigerated smoked seafood should only be eaten if they’re heated until steaming hot. Lastly, high-mercury fish like shark, swordfish, marlin, and fresh or frozen tuna should be limited.
2. Which cooked seafood is best for pregnancy?
Shrimp and grilled eel (Unagi) are excellent choices. They are fully cooked, low in mercury, and provide essential proteins.
3. Are vegetarian poke bowls safe?
Absolutely. Bowls featuring tofu, like our Smiling Buddha, are 100% safe and provide high amounts of iron and calcium.
4. Should I avoid any specific toppings?
Yes. You should ask to remove Tobiko (fish eggs) because they are raw. Most other toppings like avocado and edamame are very healthy.
5. How do I avoid cross-contamination?
Simply let our team know you are pregnant. We can use fresh gloves and clean utensils to prepare your cooked or vegetarian bowl away from raw fish.
