You can’t see them, smell them, or taste them, but foodborne parasites are one of the most overlooked threats in your kitchen.

These tiny organisms, like tapeworms, roundworms, and amoebas, can cause everything from mild stomach upset to serious infections. According to research published in Food Safety Journal, these parasites infect millions globally every year, often through undercooked meat or poor food hygiene. The good news? They’re easy to avoid with proper cleaning, cooking, and a bit of more awareness.

Undercooked Meat (Beef, Pork, and Fish)

Raw or undercooked meat, especially pork, beef, and fish, is one of the main ways parasites reach the human body. Pork can carry Trichinella, which causes trichinosis, while some fish contain Anisakis worms that lead to painful stomach infections. Studies from the CDC confirm that even slightly pink meat can carry these parasites. What you should do in order to reduce the risks is cook meat thoroughly until pork and fish reach at least 145°F (63°C) internally. A few extra minutes of cooking can make all the difference.

Raw or Undercooked Shellfish

Oysters, clams, and mussels may be a treat, but they can also carry parasites and bacteria from the water they live in. Because shellfish filter large amounts of water, they can easily absorb harmful organisms. Health experts recommend cooking shellfish well by either boiling, grilling, or steaming until they open and tossing out any that stay closed. It’s the best way to enjoy them without risking your health.

Unwashed Fruits and Veggies and Raw Dairy

It’s common knowledge that fruits and veggies are very healthy because they are packed with plenty of vitamins and minerals. However, if they’re not washed properly, they can carry parasites like Giardia or Toxoplasma. These can sneak in through contaminated soil or water.

Always rinse fruits and veggies under running water before cutting or eating, and for thicker-skinned items like potatoes or cucumbers, a gentle brush works best.

Raw dairy is another hidden risk. Unpasteurized milk or cheese can contain parasites and bacteria that cause serious illness. Pasteurized dairy is much safer and tastes the same.

Contaminated Water

Unsafe water is one of the most common sources of parasitic infection. Contaminated water can contain Giardia and other organisms that cause diarrhea and stomach pain. Always drink filtered, bottled, or boiled water, especially when traveling. Even when rinsing fruits or vegetables, make sure you’re using clean water.

Don’t forget that simple kitchen habits can go a long way in keeping you healthy. Always cook meat, fish, and poultry thoroughly, and boil or steam shellfish until they’re fully cooked. Wash fruits and vegetables right before eating, choose pasteurized dairy, and boil water if you’re unsure it’s clean.

Store raw meat separately from ready-to-eat food, seal it tightly, and wash your hands and surfaces after handling it. If you enjoy raw fish, freeze it for at least 24 hours first to kill parasites. You don’t have to give up your favorite meals, just pick safer versions, like cooked sushi or grilled oysters. As the Food and Agriculture Organization (FAO) reminds us, small, consistent hygiene and cooking habits make the biggest difference in protecting your health and your family’s.

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