Can you drink milk when pregnant?
Hannah Weiss
WriterThis page contains affiliate links, which means we may earn a small amount of money if a reader clicks through and makes a purchase. All our articles and reviews are written independently by the Netmums editorial team.
Find out if it's safe to drink milk during pregnancy, including coconut milk, almond milk, soy milk and chocolate milk. Plus precautions to take to keep you and your baby healthy.
The official advice on drinking milk in pregnancy
Good news! Cow's milk is fine to drink in pregnancy, as long as it's pasteurised. It's a great way to get the calcium you need to help your baby's bones and teeth develop healthily, and is also a source of iodine.
Plant-based milks are fine to drink in pregnancy, too.
Pasteurised vs unpasteurised milk
FREE NEWBORN NAPPIES
It's important to stick to pasteurised milk and dairy products when you're pregnant. But don't worry too much, because all milk sold in supermarkets must be pasteurised by law. If you buy milk from a local farm, be sure to check it's been pasteurised before drinking.
The NHS advises against having any unpasteurised dairy products during pregnancy. This includes full-fat, skimmed, semi-skimmed and organic milk and applies whether you prefer to drink cow's, goat's or sheep's milk. It also applies to yoghurt and cheese.
Pasteurisation is a heat treatment process that helps to keep dairy products like milk, cheese and yoghurt fresh and safe to eat. Named after Louis Pasteur, who invented the idea, pasteurisation kills listeria and other bacteria that can potentially cause disease.
Without that treatment process, there's a risk that your glass of milk could contain listeria bacteria. This can cause an infection called listeriosis, which may make your unborn baby very unwell, and increase the risk of miscarriage or stillbirth.
UHT milk
UHT milk is perfectly safe to enjoy when pregnant. Just be sure to drink within the use-by date.
Regular pasteurised milk is usually heated to around 72°C for 15 seconds to kill the majority of harmful bacteria. Ultra-heat-treated milk is heated for much less time – just three seconds – to 140°C. This eradicates all the bacteria present, which means that as long as the milk is kept within its aseptic packaging, it can remain sterile for months while stored at room temperature.
Plant-based milk
Coconut milk, almond milk, soy milk and oat milk are fantastic healthy alternatives to animal milk, and fine to enjoy while you're pregnant.
It's a good idea to look for an unsweetened option when you're buying a plant-based milk. The NHS recommends enjoying a healthy balanced diet during pregnancy, so it's best to avoid milk that contains added sugar. Look for options with added calcium, too, as that's an important nutrient in pregnancy.
If you choose to drink plant-based milk while you're pregnant, make sure you're getting enough iodine in your diet. Iodine is an important nutrient during pregnancy because it's needed for the development of your baby's brain. Research suggests that while cow's milk is rich in iodine, plant-based alternatives are poor sources of this essential mineral. Fish and shellfish are also good sources of iodine, and some grains contain it too, though you may benefit from a supplement if you're vegan.
Coconut milk
- Coconut milk is made from the white flesh of mature brown coconuts.
- Coconut milk is rich in vitamins and minerals, including vitamin C, potassium, fibre and iron.
- These nutrients will help support your immune system and aid digestion during pregnancy.
- Coconut milk is naturally high in calories and healthy fats called medium-chain triglycerides. However it also contains saturated fats.
- According to Healthline, the healthy fats in coconut milk could improve metabolism. However the saturated fats may increase cholesterol.
- Be sure to avoid drinking raw, unpasteurised coconut milk while pregnant. This could contain harmful salmonellae bacteria, which can cause food poisoning.
Almond milk
- Almond milk is made from ground almonds and water.
- Almond milk is a fantastic source of vitamin E, a powerful antioxidant that helps defend your body against free radical damage.
- Many brands are also enriched with extra vitamins and minerals such as calcium, potassium or Vitamin D. These essential nutrients will help support your bone and heart health during pregnancy.
- It's worth noting that almond milk is low in protein in comparison to animal milks.
Soy milk
- Soy milk comes from soybeans and filtered water.
- Because it's plant-based, soy milk is naturally free from lactose and is low in saturated fats.
- Soy milk is a great source of potassium, while can help support heart health during pregnancy. It also contains as much protein as cow's milk.
- It's worth noting that soy is a common allergen, so take care if you haven't tried it before.
Oat milk
- Oat milk is made by blending steel-cut or rolled oats with water before straining them to separate the milk from the oats.
- Oat milk is rich in vitamin B12, dietary fibre, iron and calcium. These essential nutrients will aid digestion, support your immune system and help keep your blood cells healthy during pregnancy.
- Oat milk is free from lactose, soy and nuts, making it a great option for those with dietary restrictions.
- Oat milk contains beta-glucans, which could help to lower cholesterol.
Plant-based milks are often fortified with vitamins and minerals. According to the NHS:
- Vitamin D and calcium work together to build strong bones and teeth.
- Vitamin C is a powerful antioxidant that boosts your body's natural defences.
- Vitamin B12 keeps your blood cells healthy.
- Zinc is an essential mineral that supports cell growth and keeps your immune system strong.
Chocolate milk
Chocolate milk is safe to drink as an occasional treat. However it's pretty high in sugar, so it's best not to have it too often.
There's a small amount of caffeine in cocoa powder, so chocolate milk may also contain a little bit of caffeine. Most experts estimate it has about 2mg of caffeine per glass, and it's unlikely to have more than 10mg.
According to the NHS, you can have up to 200mg of caffeine a day, so keep an eye on your total intake if you're drinking lots of tea or coffee, or eating lots of chocolate.
Delicious pregnancy-safe drink recipes
Looking for healthy drink ideas? Why not try one of these great pregnancy-safe recipes?
The Day-by-Day Pregnancy Book: Count Down Your Pregnancy Day by Day by Dr Maggie Blott is packed full of advice from a team of experts to help guide you through your pregnancy from conception to birth. See more details here at Amazon.
Looking for more pregnancy diet info? Check out our articles below, or swap tips with other mums-to-be in our forum.
Related stories
