Which milk is best during pregnancy?
The type of milk matters far less than two things: that it is properly boiled or pasteurised, and that you are getting enough calcium from somewhere.
The rule that matters
Never drink unpasteurised or unboiled milk in pregnancy. Raw milk can carry listeria, brucella and tuberculosis, and listeria in particular is dangerous in pregnancy — it can cross the placenta.
Packet milk labelled pasteurised is safe as it is. Loose milk from a doodhwala must be boiled properly, and boiled again if it has been standing.
The same applies to milk products: paneer and curd made from unboiled milk, and soft fresh cheeses of uncertain origin, are the ones to avoid. Well-set curd from boiled or pasteurised milk is fine and is one of the best things in an Indian pregnancy diet.
Cow, buffalo, or something else
Buffalo milk is higher in fat, calories and calcium; cow milk is lighter and easier for many people to digest. Both are perfectly good in pregnancy — choose by digestion and preference rather than by nutrition tables.
Toned or full-fat: full-fat is fine in pregnancy unless your doctor is managing weight gain or blood sugar. Do not go fat-free by default; some fat helps absorb the vitamins.
A2, organic and branded specialty milks: the evidence for A2 claims is thin, and none of these outperform ordinary boiled milk in pregnancy. If the price is comfortable, no harm; if not, spend it elsewhere.
Plant milks — almond, soya, oat — are fine as drinks and are usually much lower in protein and calcium unless fortified. If you are vegan or lactose intolerant, choose a fortified one and get calcium and B12 checked with your doctor.
How much, and what if you cannot drink it
Roughly two to three servings of dairy a day covers most of the calcium requirement, alongside the calcium supplement your doctor prescribes. A serving is a cup of milk, a bowl of curd, or a portion of paneer.
The supplement matters: pregnancy demands a great deal of calcium, and if the diet is short, it comes from your own bones. Take it at a different hour from the iron tablet, because they block each other.
If milk causes bloating or discomfort — lactose intolerance is common in Indian adults — curd and paneer are usually much better tolerated, and ragi, til, greens, almonds and small fish eaten with bones all supply calcium.
Do not force milk down if it makes you nauseated in the first trimester. Curd, buttermilk and the supplement will cover it.
When to see a doctor
Same-day: fever, vomiting and diarrhoea after consuming raw or suspect milk products, which needs assessment in pregnancy.
And discuss with your doctor if you cannot tolerate dairy at all, so your calcium and vitamin D can be checked and supplemented properly.
This article is general information, not medical advice, and is no substitute for personal medical advice. For any decision about your or your child's health, please consult your doctor.
Frequently asked questions
Does drinking milk make the baby fairer?
No. This belief is widespread in India and it is not true. Skin colour is genetic, and no food changes it — including milk, saffron and coconut water.
How much milk is too much?
Several litres a day displaces other food and can affect iron absorption. Two to three servings is the useful range.
Is flavoured or malted milk a good idea?
Occasionally. Most are largely sugar with added vitamins, and the health claims are marketing.
Can I have cold milk?
Yes. Temperature makes no difference to safety; boiling before storage does.
Sources
Every clinical figure on this page is taken from the guidelines below. Where our numbers and your doctor's differ, ask which guideline they follow.
- WHO. Food safety for pregnant women (2015)Backs the claim that raw milk can carry Listeria and that Listeria is particularly dangerous in pregnancy because it can cross the placenta.
- NHS. Foods to avoid in pregnancy (2023)Backs the advice to avoid unpasteurised milk and products made from it (including soft fresh cheeses of uncertain origin) during pregnancy, and to boil loose milk.
- NICE. Antenatal care (NG201) (2021)Backs the recommendation that calcium intake in pregnancy is important and that dietary sources plus supplementation should be considered, and that vitamin D status should be checked when dairy cannot be tolerated.
- MoHFW. Dietary Guidelines for Pregnant Women (Mother and Child Nutrition) (2022)Backs the guidance that two to three servings of dairy per day (milk, curd, paneer) are recommended during pregnancy to meet calcium requirements, and that calcium and iron supplements should be taken at different times as they inhibit each other's absorption.
- ICMR. Nutrient Requirements and Recommended Dietary Allowances for Indians (2020)Backs the claim that pregnancy has significantly increased calcium demands and that if dietary intake is inadequate the body draws calcium from the mother's bones, and supports ragi, til, greens and small fish as non-dairy calcium sources relevant to Indian adults with lactose intolerance.
- IAP. IAP Guidelines on Infant and Young Child Feeding / Nutrition in Pregnancy (2020)Backs the advice that fortified plant milks are an acceptable alternative for lactose-intolerant or vegan pregnant women, provided calcium and vitamin B12 status are monitored with a clinician.
Reviewed by
- Nakul Phatak — CEO, theAsianparent India & IndonesiaHead of theAsianparent India; father of one
- Roshni Chugani — Head of Marketing, theAsianparent India & Singapore12 years in the mother-and-baby space; mother of two
Published by: theAsianparent editorial team
