Is juicing safe in pregnancy?

Before you worry that you have to give up your favorite juice bar order just because you’re pregnant, know this: Juicing or drinking fresh-pressed juice during pregnancy can be safe, but there are some factors to consider.

Because pregnancy is marked by a type of pseudo-immunosuppression to protect the developing fetus, as an expecting mama, you’ll need to be vigilant about avoiding potential bacteria exposure from the food you eat, because you’re more susceptible to infection in this state. Though juicing and drinking unpasteurized juice can be safe outside of pregnancy, it comes with significant risks in pregnancy.

Juicing can provide a hefty dose of nutrient-dense fruit and vegetables and complement a whole-foods diet, but if you’re pregnant, here’s what to know before you sip.

Related: A nutritionist’s guide to the best food for pregnancy, from the early days to the third trimester

6 tips for juicing during pregnancy

1. Avoid unpasteurized juices

Though cold-pressed juices are purported to retain more nutrients, they are also raw, or unpasteurized. This makes them unsafe for pregnant women. Without the pasteurization process, foods can potentially carry bacteria that put pregnant people at risk for food-borne illnesses such as listeria or toxoplasmosa, both of which can be serious. So if you want to start your day with a fruit or veggie juice, make sure to choose a pasteurized or shelf-stable option. According to the FDA, pasteurized juice can be found in the refrigerated or frozen juice sections of stores. Shelf-stable juice is able to be stored unrefrigerated on the shelf until opened and is normally found in the non-refrigerated juice section of stores.

2. Aim for organic

It’s important to try to limit your exposure to pesticides during pregnancy. And when it comes to juicing, the best way to do that is to opt for organic juices or choosing organic fruit and veg. Additionally, if you want to not only be environmentally conscious and get the best quality ingredients with the highest nutritional content possible, consider the season and choose juices that contain more seasonal fruits and veggies.

3. Opt for more veggies than fruit

The juicing process strips food of most of its fiber, which means that all-fruit juice options can contain high quantities of fruit sugar without the complex carbs from fiber to help slow absorption, which, if you’ve been diagnosed with gestational diabetes, could go against your birth provider’s recommendations. To balance things out, it’s key to look for juices that incorporate more vegetables than fruit. That said, morning sickness and other pregnancy ailments can make it hard to keep up with nutrition, so if you are unable to eat your nutrients, drinking a pasteurized fruit and vegetable juice is a great option. And cold drinks can actually help alleviate nausea as well—a major plus for those who feel queasy.

Related: We may be able to detect gestational diabetes earlier in pregnancy, study shows

4. Vary the flavors of your juices

You may have your favorite flavors, but it’s smart to alternate and choose different combinations when it comes to juicing. This will help you obtain a variety of vitamins and minerals that are crucial to your health and baby’s. More specifically, opt for juices that are rich in iron, like beet juice, as well as juices containing fruit and veg rich in vitamin C, calcium, folate, beta carotene, vitamin E and vitamin B6 (try red pepper, pineapple, kale, cucumber). Juice combinations with ginger may also ease nausea symptoms or help with digestion.

5. Avoid any cleansing, “detox” or fasting plans

Any extreme dieting behavior can be detrimental to your health and wellbeing, especially during pregnancy. That’s also true of juice cleanses or fasts. Pregnancy is not the time to deprive your body of nutrients. With fasting or detoxing, your body’s good bacteria may be eliminated, which could compromise your immune system. And since your immune system is already somewhat suppressed during pregnancy, it’s important not to pile on. So make sure to stick to your regular meal plan: Juicing should serve as a complement to your everyday food.

Related: 7 breastfeeding nutrition myths we’d like to clear up

6. If you can, make your own juices

When we make our own food, we know what goes inside our bodies. So making your own juice at home may be a safer practice. However, take care to thoroughly rinse any produce you decide to juice to eliminate pesticides and any potential foodborne pathogens, and opt for organic whenever possible. There’s no need to use soap, detergent or bleach to clean produce, but do try to cut away bruised or damaged areas, as bacteria can thrive in these places, the FDA notes.

Ultimately, juicing can be a healthful part of your pregnancy nutrition plan, but pasteurized or homemade juices are the safest sips.

A version of this story was originally published on March 15, 2017. It has been updated.