Recently I returned to drinking raw milk after avoiding regular cow’s milk for more than a decade. I’ve always used heavy cream in my coffee, but I stayed away from skim, 1%, and 2% milk because of dietary advice I followed and long-standing concerns about skin issues. During my pregnancy, however, I researched prenatal nutrition and found that, for my situation, the potential benefits of raw milk outweighed the concerns. Store-bought milk in my area is pasteurized, which differs significantly from raw milk, so I sought out a local farmer and now source raw milk directly. Since making the switch I haven’t experienced digestive problems or acne, and I do sleep better when I have a glass before bed—a meaningful change given the insomnia I’ve had during pregnancy.
What is pasteurization and why is milk pasteurized?
Pasteurization uses heat to kill pathogenic microorganisms that can cause illness. While this process reduces the risk of infection and extends shelf life—important for large-scale distribution—it also destroys beneficial bacteria and digestive enzymes found naturally in milk. Pasteurization became standard in the 1930s as milk production industrialized, helping make mass-produced milk safer for the general public. In cases where animals are kept in poor conditions and are more prone to disease, pasteurization mitigates public health risk by reducing harmful microbes, but it also changes the nutritional and microbial makeup of the milk.
Nutritional and health aspects of raw milk
Raw milk retains digestive enzymes, probiotics, vitamins, minerals, fats, and proteins in their natural forms, which can make nutrients more bioavailable compared with pasteurized milk. Proponents of raw milk point to associations with lower rates of certain conditions such as asthma, allergies, and some infections, and note that raw milk contains all essential amino acids as well as calcium and phosphorus important for bone and tissue health. The beneficial bacteria in raw milk may support digestion and gut health, and a healthy gut is linked to overall well-being. It’s important to recognize that evidence varies and studies have differing conclusions, so individuals should weigh the information and consult trusted sources when deciding what suits them.
Where to find raw milk
Accessing raw milk depends heavily on local regulations. Some states allow retail sales in stores, others offer herdshare arrangements, and in some places raw milk cannot be legally obtained. When sourcing raw milk, prioritize farms where animals are raised in clean, natural conditions without chemical additives, pesticides, or routine antibiotics and hormones. Reputable farms should regularly test for pathogens like E. coli, Salmonella, and Listeria and follow strong hygiene and packaging practices.
Obtaining raw milk often requires more effort and expense than buying pasteurized milk. For example, I participate in a herdshare that includes a boarding fee for farmer care and an additional fee for the milk. It is more costly than conventional or even many organic milks, but for me the perceived benefits justify the cost during this stage of life.
Is raw milk safe during pregnancy?
Personally, I feel comfortable drinking raw milk while pregnant because I consider the benefits to outweigh the risk of listeria in my case. That said, this is a personal decision and not medical advice. The FDA advises against consuming raw milk during pregnancy because of contamination risks, and that recommendation should be taken seriously. I choose to reduce my overall risk by sourcing from a trustworthy farm that maintains strict safety protocols. I also weigh risks in other areas of my life—for example, I still travel by car knowing there is inherent risk—so I make informed choices based on research and my circumstances. Pregnant people should consult their healthcare providers and consider individual risk factors when deciding whether raw milk is appropriate for them.
I typically drink a glass or two of raw milk daily and feel positive effects, particularly in supporting my own gut health and helping provide nutrients for my baby. I’ve researched the topic thoroughly and feel confident about serving raw milk to my child in the future, though every family’s choices will differ. As for taste, it seems fresh and satisfying to me.