Does Oatmeal Really Increase Milk Supply?

Ever wonder if oatmeal actually boosts milk supply? Click through to find out what the science says plus how to establish breastmilk production immediately following birth at!“Eat oatmeal to increase your breastmilk supply!”

“Make some of these oatmeal lactation cookies to boost your milk production!”

We’ve all heard of eating oatmeal to increase breastmilk production, and many of us have tried it. I remember one time when my baby was about 5 months old, I was having some tummy trouble. I promptly got out my peppermint essential oil and began rubbing it all over my belly. I did this for a couple days until it hit me—peppermint can decrease milk supply! So, naturally, I completely went into a panic mode, convinced myself my milk was gone, and began googling every possible way to increase milk supply.

I discovered numerous lactation cookie recipes, all of them including oats. Unfortunately I hate baking, so I decided to just mix everything up in a blender and drink it down. I can’t remember exactly, but I am pretty sure it included oats, flaxseed, and nutritional yeast. It was terrible. You really have to do the baking part to enjoy lactation cookies. In the end it all turned out okay, probably because I stopped stressing so much and just nursed my baby. But, it got me thinking—do oatmeal cookies really increase milk supply? And if they do, how does it work?

How Milk Supply is Established

To understand this, we have to understand how milk is made. In the early days of breastfeeding, as a newborn baby is suckling, the breasts are busy producing prolactin milk receptors. These milk receptors set the stage for the entire breastfeeding journey, which is why it is so important to establish a solid milk supply early on (that is why a good latch is essential). Current research suggests that in the early days of nursing the number of final prolactin receptor sites are determined; more prolactin receptors sites stimulate more milk production and a higher capacity to make milk (1). Skin to skin contact, milk removal, and infant suckling stimulate milk production and prolactin receptors in those first golden days post-partum (7).
Once the supply is established, the biggest determining factors that affect milk production are hormones and milk removal/nipple stimulation. Milk production at 4-6 days after birth is a good predictor of milk production at 6 weeks post-partum (7). It’s even possible that permanent milk production capacity is reached by two weeks post-partum (7).

Breastmilk is made of protein, fat, and carbs as well as essential vitamins for the infant and of course iron. (8). According to the La Leche League, even in times of inadequate nutrition intake, the female body is designed to compensate for nutritional inadequacy (2). Your body will take what is necessary for the survival of your child. However, it does take substantial calories and liquids to make milk, so it important to refill your stores to keep your own body healthy.

So what we’ve learned here is that a large determining factor in your milk production is your body’s initial response to the experience of new infant, including suckling, bonding hormones, and milk removal. This is one reason why I am such a fan of natural childbirth–it sets up the stage for a healthy milk supply.

What is a Galactogogue?

A galactagogue, or lactogenic food, is a  drug, herb, or food said to increase milk production. Many studies have been done on these types of products  with mixed results. Some herbal and food galactagogues include alfalfa, almonds, anise, asparagus, barley, basil, beets, borage, caraway, carrots, chaste tree fruit, cherries, chicken broth/soup/stock, chickpeas (garbanzo beans), coconut, coriander seeds, cumin, dandelion, dill, fennel, fenugreek, flax seeds, garlic, ginger, goat’s rue, green beans, hibiscus, hops, lemon balm, lentils, lettuce, malunggay (moringa), marshmallow root, millet, molasses (black strap), mung, mushrooms, nettle, oat straw (oats), papaya, peas, pumpkin, quinoa seeds, red clover, red raspberry, rice, sage, seaweed  soup, sesame seeds, spinach, sunflower seeds, sweet potatoes, thistles, turmeric, and vervain (3).

If you are experiencing a true decrease or lack of milk supply, noted by the baby not gaining weight, losing weight, or lacking wet diapers, it is imperative that you get in touch with a lactation expert or LLL guide right now and they can counsel you on the safe use of herbal galactogogues.

How does oatmeal increase milk supply? The role of nutrition and stress in lactation and boosting milk production

The Role of Oatmeal and Stress

Now, back to the humble oat; oats are a nutritious food. Specifically, they are a decent source of iron (4). It is suggested that due to the nutritional content of the oat, especially iron (a common deficiency in breastfeeding moms), milk supply may increase when oats are ingested (6). If iron is the problem, other foods that contain iron are cacao and molasses.

It has also been suggested that because oatmeal is a comfort food, it calms the mother down enough to induce an increase in milk production (5).  According to the LLL, it is not scientifically proven that stress impacts milk supply (2). However, in one study, 58% of mothers experiencing problems with breastfeeding and a perception of insufficient milk supply in the first two weeks had a lack of confidence (7).

Perhaps it is the simple act of rest and relaxation induced by eating a cookie and thinking you are really going to increase your milk production that impacts the production. Is it possible that when making cookies specifically for lactation, you feel you are handling the problem, thus taking down your stress hormone levels and allowing your body to do what it is supposed to?

My fear is that we are scaring new mothers into lacking trust that their body can provide enough nourishment for their baby. I am asking seasoned breastfeeders to begin sharing their positive breastfeeding stories. All I ever heard as a first time mom was tales of bleeding nipples, severe pain, mastitis, and formula supplementation. Breastfeeding does not have be a terrible experience, in fact, it can be one of the most beautiful experiences you will ever have.

I never had bleeding, and I only had minor pain right away as my body got used to nursing. I survived mastitis once, I survived being bitten a couple times, and let me tell you this: Breastfeeding my daughter for 13 months and counting is one of the best decisions I’ve ever made. The positives outweigh the negatives by a landslide, and nursing her is one of my favorite daily activities. I love breastfeeding!

I understand that sometimes the breastfeeding journey does not work, and in no way or form am I shaming any mother who has chosen not to breastfeed. I just want to encourage those who are planning on breastfeeding or are currently breastfeeding.

So, What Increases Milk Supply?

My take on all this is that the best way to make more milk is first and foremost establish that supply early on! If you are pregnant and reading this now, remember it is essential to get as much skin to skin contact as you can, bonding time, high quality latching, and a lot of suckling in those first beautiful hours after childbirth.

I personally was not going to leave the hospital until we had absolutely mastered our latch. A good latch sets the stage for adequate milk supply and not dealing with bleeding, cracked nipples and pain. It’s also important to make sure your baby does not have a physical problem interfering with his/her latch such as lip tie or tongue tie.

My daughter nursed within minutes of birth, we had a completely unmedicated birth, and she slept next to me skin to skin for the first couple nights, suckling for many hours. I’ve had an abundant milk supply since then, but one thing I’ve noticed is that one side produces more than the other. She favored one side early on, and I believe this is why one side produces more. This proves my case of the essential importance of getting lots of cuddles and suckling in early on.

Some of the best ways to ensure your supply is good right from the beginning include:

  • Establishing a good latch
  • Immediate nursing after birth
  • Skin to skin contact
  • Unlimited access to the breast
  • Natural birth (as natural as possible)

Remember, those first hours and weeks set the stage for much of the breastfeeding journey, so make the best of them!

If you are seriously concerned because your baby is losing or not gaining weight or not having wet diapers, please contact a lactation professional.

I am no breastfeeding expert, doctor, or lactation consultant. I am just a mama with a great milk supply and a few ideas in her head. The way I interpret this information for a normal mom with no other problems (physical illness, mechanical problems, etc.) is this: establish your supply early on with a good latch, skin to skin, bonding, and professional help if you need it. The best you can do later on is stick to highly nutritious, well rounded diet, keep your stress to a minimum, relax, and trust that your body can do it’s job. The oatmeal cookies certainly won’t hurt either, so if you need a good recipe Mama Natural has a great one filled with highly nutritious ingredients!

What to do next?

Tell me in the comments how long you’ve been breastfeeding and your positive stories so I can compile them to share with new moms! 🙂 🙂

Like this post? It would mean so much if you shared it!

Check out my post on the Risks of Medically Induced Labor.


  1. How Does Milk Production Work?
  2. Common Breastfeeding Myths
  3. Selection and Use of Galactogogues
  4. Oats 101: Nutrition Facts and Health Benefits
  5. Oatmeal for Breast Milk
  6. Oatmeal for increasing milk supply
  7. Breastmilk Production in the First 4 Weeks after Birth of Term Infants
  8. What’s in Breast Milk?

Please consult a doctor or healthcare provider before making any health changes, especially if you have a specific diagnosis or condition. The information on this site should not be relied upon to determine diet, make a medical diagnosis, or determine treatment for a medical condition. The information on this website is not intended to be a consult with a healthcare provider or provide medical advice. Any statements or claims about the possible health benefits from food or supplements have not been evaluated by the Food & Drug Administration (FDA) and are not intended to diagnose, treat, prevent or cure any disease. Full disclaimer here.

About Emily

Hi, I’m Emily. I’m a free range mama helping women conquer simple, healthy living with a side of science!

2 comments on “Does Oatmeal Really Increase Milk Supply?

  1. I’ve been breastfeeding for seven and a half weeks, and my supply is going quite well. I have enough for my own baby and am hoping to be able to donate some of my extra to our state’s milk bank.

    I had a caesarean due to breech positioning, but we were at a baby friendly hospital, so I had skin to skin as soon as her apgars had been taken. We did LOTS of skin to skin in the hospital–aside from a few naps in the bassinet, Daddy or I held her skin to skin most of the time. We fed whenever she gave early hunger cues–mouthing mostly–even when it meant I fed every waking hour. I also drank massive quantities of water.

    We left the hospital almost exactly 48 hours after she was born. My milk came in before we left the hospital. At home, we continued to feed on demand and do at least a little skin to skin over the next few weeks. At two weeks I began pumping milk to store for returning to work.

    My husband and I work in a childcare center, so she is just two doors down from my classroom. I get to go and nurse her twice during the day, and I bring in pumped milk to help her make it between feedings. I pump last thing at night after she has gone to bed and last thing before I leave for work so I don’t leak through my nursing pads before I get to go and feed her.

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