Lactation Cookies While Pregnant: Can You Start Before Baby Arrives?

If you're expecting and already thinking about breastfeeding, you've probably come across lactation cookies in your research. Maybe you've seen them recommended by other mums, spotted them at your local health food store, or stumbled across them while building your postpartum prep list.

And now you're wondering: Can I start eating these now? Will they help me prepare? Are they even safe during pregnancy?

These are smart questions—and you're not alone in asking them.

This article is part of our complete Breastfeeding Nutrition & Milk Supply Guide, designed to help Australian mothers make informed, evidence-based decisions about lactation support. Here, we'll answer one specific question: whether lactation cookies are safe to eat during pregnancy, what benefits (if any) they offer before birth, and when the right time is to start incorporating them into your routine.

No—and this is an important myth to bust.

Lactation cookies cannot trigger milk production during pregnancy, and they won't cause your milk to "come in" before birth.

Here's why: Full milk production is controlled by hormones—specifically, the dramatic drop in progesterone that occurs when the placenta is delivered after birth. This hormonal shift signals your body to begin producing mature breast milk. No food or supplement can replicate this process.

During pregnancy, your body is already preparing for lactation by developing milk ducts and producing small amounts of colostrum (especially in the third trimester). But eating lactation cookies won't accelerate this process or induce labour. They simply can't override your body's hormonal timeline.

What lactation cookies can do during pregnancy is provide you with nourishing, energy-boosting snacks that support your overall health—but they won't affect your milk supply until after your baby is born and you begin breastfeeding or expressing.

While lactation cookies won't directly impact milk production until postpartum, they can still offer meaningful benefits during pregnancy:

1. Nutrient-Dense Energy

Pregnancy fatigue is real. Lactation cookies made with whole grains, healthy fats, and protein can provide sustained energy between meals—without the blood sugar crash that comes from sugary snacks.

2. Iron and Fiber Support

Oats are naturally high in iron (important for preventing pregnancy anemia) and fiber (helpful for managing pregnancy constipation). Both are common nutritional concerns during pregnancy.

3. Omega-3 Fatty Acids

Flaxseed and chia seeds provide alpha-linolenic acid (ALA), a plant-based omega-3 that supports fetal brain and eye development.

4. B Vitamins for Mood and Energy

Brewer's yeast is rich in B vitamins, which support energy metabolism and may help stabilize mood—particularly beneficial if you're managing pregnancy fatigue or mood swings.

5. Mental Preparation and Ritual

For many mothers, starting to eat lactation cookies in late pregnancy (around 35–36 weeks) serves as a gentle ritual of preparation. It's a way of mentally transitioning into the breastfeeding stage and building confidence that you're already doing something proactive to support your milk supply.

If you're experiencing morning sickness in early pregnancy, you may find that small, nutrient-dense snacks like lactation cookies help keep nausea at bay—though you'll want to choose varieties that aren't too sweet or rich.

Not all lactation cookies are created equal. If you're planning to eat them during pregnancy, here's what to prioritize:

✓ Food-Based Galactagogues Only

Look for cookies that rely on oats, flaxseed, chia seeds, and brewer's yeast—rather than high doses of herbal galactagogues like fenugreek or blessed thistle.

✓ Low to Moderate Sugar Content

Some lactation cookies are loaded with sugar, which can contribute to energy crashes and blood sugar spikes. Choose options with natural sweeteners in moderate amounts.

✓ No Artificial Ingredients

During pregnancy, it's wise to minimize exposure to artificial colors, flavors, and preservatives. Opt for cookies made with real, recognizable ingredients.

✓ Allergen Awareness

Check labels carefully for common allergens like nuts, dairy, soy, or gluten—especially if you have sensitivities or allergies.

✓ Transparent Ingredient Lists

Choose brands that clearly list all ingredients and their sources. This transparency helps you make informed decisions and avoid any ingredients you'd prefer to skip during pregnancy.

Need help deciphering lactation cookie labels? Our guide to reading lactation support nutrition labels breaks down what to look for.

1. Eating Lactation Cookies as a Meal Replacement

Lactation cookies are a snack—not a substitute for balanced meals. During pregnancy, your body needs a wide variety of nutrients from whole foods. Think of lactation cookies as a supplement to a healthy diet, not the foundation of it.

2. Overconsumering in Early Pregnancy

While lactation cookies are generally safe, eating excessive amounts (especially varieties high in sugar or herbal ingredients) may not align with early pregnancy nutrition goals. Moderation is key.

3. Ignoring Gestational Diabetes Guidelines

If you've been diagnosed with gestational diabetes, speak with your healthcare provider before adding lactation cookies to your diet. Some varieties are high in carbohydrates and sugars that may affect blood glucose levels.

4. Assuming They'll Prevent Low Supply

Eating lactation cookies during pregnancy won't guarantee abundant milk supply after birth. Milk production is complex and influenced by many factors, including frequent feeding or pumping, proper latch, adequate hydration, and overall nutrition. Lactation cookies are one supportive tool—not a silver bullet.

Eating lactation cookies during pregnancy is just one small piece of preparing for breastfeeding. Here are a few other ways to set yourself up for success:

Focus on Overall Nutrition

A balanced diet rich in protein, healthy fats, complex carbohydrates, and micronutrients supports both pregnancy health and postpartum recovery. For more guidance, explore our nutrition tips for pregnancy and postpartum.

Stay Hydrated

Hydration is crucial for milk production. Start building good hydration habits now—aim for 8–10 glasses of water daily, or more if you're active or in a hot climate. Our Motherhood Hydration 101 Guide offers practical tips.

Learn About Colostrum Expression

Some mothers choose to hand express colostrum in late pregnancy (after 36 weeks) to build a small stash for postpartum. This can be particularly helpful if you're managing gestational diabetes or anticipate breastfeeding challenges.

Educate Yourself

Take time to learn about breastfeeding basics—latch techniques, feeding cues, common challenges, and when to seek support. The more informed you are, the more confident you'll feel when your baby arrives.

Build Your Support Network

Identify lactation consultants, breastfeeding support groups, and trusted resources in your area. Knowing where to turn for help can make all the difference in those early weeks.