Most people rarely think about food poisoning—until they’re the ones doubled over with stomach cramps. The good news is that many cases are preventable with proper food handling. Harmful bacteria, viruses, and parasites can contaminate food at any stage: during storage, preparation, or cooking. Certain groups are especially vulnerable, including pregnant women, young children under five, adults over sixty, and anyone with a weakened immune system. And despite popular belief, food poisoning doesn’t only come from questionable street food. It can just as easily begin in your own kitchen, from everyday ingredients you trust.
Unwashed produce
Fruits and vegetables are widely praised for their health benefits, yet eating them raw without washing can pose risks. Leafy greens and fresh produce can become contaminated with pathogens such as E. coli, salmonella, or listeria at various points along the supply chain—through irrigation water, soil, harvesting equipment, or handling. In the United States, outbreaks have been linked to lettuce, spinach, kale, cabbage, tomatoes, and celery. To reduce the risk, rinse all produce thoroughly under running water before eating, especially if it will be consumed raw. Avoid packaged salads that contain wilted or spoiled leaves.
Raw sprouts
Sprouts—including alfalfa, bean, and clover varieties—are grown in warm, humid conditions that are ideal not only for sprouting seeds but also for bacterial growth. Organisms like salmonella, listeria, and E. coli can thrive in this environment. Because contamination may occur inside the seed before it even sprouts, washing them does not eliminate the danger. Health authorities advise pregnant women and other high-risk individuals to avoid eating raw sprouts. Cooking them thoroughly can significantly lower the risk.
Raw or undercooked eggs
Eggs are nutritious, but they can harbor salmonella both on the shell and inside the egg itself. Although food safety measures have reduced the number of egg-related outbreaks over the years, infections still occur. Discard eggs with cracked or visibly dirty shells, and consider using pasteurized eggs for recipes that call for raw or lightly cooked eggs, such as homemade mayonnaise, salad dressings, or certain desserts. Be cautious with soft-boiled or runny eggs, especially if you fall into a higher-risk category.
Raw fish and shellfish
Improperly stored fish can develop high levels of histamine, leading to scombroid poisoning. This condition can cause symptoms such as flushing, nausea, wheezing, and swelling of the face or throat. Unlike many foodborne pathogens, histamine cannot be destroyed by cooking. Some tropical reef fish may also contain ciguatoxin, which causes ciguatera fish poisoning and likewise cannot be eliminated by heat. Shellfish, including oysters and scallops, can accumulate toxins from harmful algae, posing additional risks. To stay safe, purchase seafood from reputable suppliers and keep it properly chilled until preparation.
Raw or undercooked poultry
Chicken, turkey, and duck frequently carry bacteria such as campylobacter and salmonella. These organisms are commonly found in the birds’ intestines and feathers and can spread during processing. Thorough cooking destroys these pathogens, but raw poultry can contaminate countertops, cutting boards, and utensils if not handled carefully. Experts advise against washing raw chicken, as this practice can spread bacteria through water droplets and increase cross-contamination. Instead, cook poultry to the recommended internal temperature and clean all surfaces that come into contact with it.
Rice
Rice may seem harmless, but uncooked grains can contain spores of Bacillus cereus, a bacterium capable of surviving the cooking process. If cooked rice is left at room temperature, these spores can multiply and produce toxins that cause food poisoning. To minimize risk, serve rice promptly after cooking or refrigerate it quickly. When reheating, ensure it is steaming hot all the way through.
Unpasteurized milk
Raw milk has gained popularity among some consumers seeking “natural” products, but it can carry serious health risks. Because milk is collected from animals in environments where contamination from fecal matter is possible, pathogens such as E. coli, campylobacter, listeria, and salmonella may be present. Pasteurization was developed specifically to reduce these risks by heating milk to eliminate harmful bacteria. While some claim raw milk is healthier, food safety experts emphasize that pasteurization exists to protect consumers from preventable illness.
Rare or undercooked beef
Beef can harbor pathogens including E. coli and listeria. Dishes such as carpaccio or steak tartare, which feature raw beef, carry inherent risks. Even steaks or burgers cooked rare may not reach temperatures high enough to destroy bacteria. Ground beef poses an even greater concern because bacteria on the surface can become mixed throughout the meat during processing. For that reason, many food safety specialists recommend cooking ground beef thoroughly until no pink remains in the center.
Deli meats
Ready-to-eat meats like ham, bologna, hot dogs, and sliced turkey can also become contaminated, particularly if they come into contact with raw products or are handled improperly. Listeria outbreaks have often been linked to deli counters rather than sealed, prepackaged meats. To reduce risk, keep lunch meats refrigerated, consume them promptly, and heat hot dogs or similar products until steaming before eating—especially for those in higher-risk groups.
Food poisoning can happen to anyone, but careful handling, proper storage, and thorough cooking can dramatically reduce the chances. Awareness is the first step toward prevention—because when it comes to food safety, caution in the kitchen is always better than regret later.