Are Steel Cut Oats Good for Milk Production? Exploring the Evidence

December 3, 2025 •

4 min read

Lactation consultants often recommend incorporating oats into a breastfeeding diet, a practice supported by centuries of tradition. This leads many new mothers to ask: are steel cut oats good for milk production? While conclusive scientific evidence is lacking, there is a wealth of anecdotal support and sound nutritional reasons to include them in your diet.

Quick Summary

The nutritional content of steel cut oats, including iron and fiber, may support lactation, and they have been used as a traditional remedy for centuries. Anecdotal reports suggest a positive effect, and they provide beneficial nutrients for postpartum health.

Key Points

Anecdotal Evidence: Many mothers report a positive impact on milk supply when consuming steel cut oats, though scientific studies are limited.
Nutrient-Dense: Oats are rich in iron, fiber, and B-vitamins, which support postpartum health and can indirectly aid milk production.
Galactagogue Properties: Oats contain compounds like phytoestrogens and saponins that are believed to influence milk-producing hormones.
Comfort Food: The calming effect of a warm bowl of oatmeal can aid the milk let-down reflex by reducing stress and anxiety.
No Magic Bullet: Steel cut oats are best viewed as a healthy dietary addition rather than a guaranteed fix for low supply; consistent feeding remains key.
Low Glycemic Index: Steel cut oats provide sustained energy, helping combat fatigue without causing blood sugar spikes.

The Nutritional Power of Steel Cut Oats for Postpartum Moms

Steel cut oats are a nutritional powerhouse, especially for a new mother's postpartum recovery. They are less processed than other oat varieties, retaining more of their nutritional integrity. This provides a steady release of energy from complex carbohydrates, which is essential for combating fatigue during the demanding newborn phase. Key nutritional benefits include:

High in Iron: Low iron levels (anemia) are linked to a decreased milk supply. With half a cup of dry oats providing approximately 20% of a breastfeeding mother's daily iron needs, including steel cut oats can help replenish iron stores and potentially support milk production.
Rich in Fiber: The high soluble and insoluble fiber content in steel cut oats aids digestion and helps prevent constipation, a common postpartum issue. The fiber, particularly beta-glucan, also helps stabilize blood sugar levels, preventing the energy crashes associated with sugary snacks.
Vitamins and Minerals: Oats are a good source of B vitamins, magnesium, and zinc, all of which are vital for a mother's energy, mood, and overall well-being.

The Galactagogue Theory: How Oats Might Boost Milk Supply

While no large-scale clinical trials prove oats boost milk supply, they are traditionally considered a galactagogue—a food believed to increase breast milk production. The theories behind this link are primarily based on the nutritional components of oats and their physiological effects.

The Role of Iron and Anemia

As mentioned, low iron levels can directly impact milk supply. By providing a significant source of dietary iron, oats can help address this underlying issue, which may be contributing to a low supply. It's a foundational reason why many lactation specialists recommend them.

Hormonal Effects and Phytoestrogens

Oats contain compounds called phytoestrogens, which are plant-based substances that can mimic the hormone estrogen. These compounds may stimulate the milk-producing glands and increase the body's production of prolactin, the hormone responsible for milk synthesis. The presence of saponins, believed to influence breastfeeding hormones, adds another potential mechanism to the galactagogue theory.

The Comfort Food Connection

Eating a warm, comforting bowl of oatmeal can promote relaxation and reduce stress. Stress and anxiety can interfere with the let-down reflex, which is the release of milk from the breast. By creating a calming effect, oatmeal may indirectly support a more successful and consistent milk supply.

Steel Cut Oats vs. Other Oat Varieties for Lactation

All oat types offer similar nutritional benefits for lactation. However, there are subtle differences to consider.

Steel Cut Oats

Pros: Least processed, higher in fiber, lower glycemic index, and a chewier, heartier texture.
Cons: Takes longer to cook (around 20-30 minutes), which may be a drawback for time-strapped new parents.

Rolled Oats

Pros: Shorter cooking time (around 5 minutes), softer texture, and equally versatile for baking and other recipes.
Cons: Slightly higher glycemic index than steel cut oats.

Instant Oats

Pros: Fastest cooking time for convenience.
Cons: Most processed, with a higher glycemic index and often added sugars in flavored varieties, making them the least ideal option.


Feature	Steel Cut Oats	Rolled Oats	Instant Oats
Processing	Least processed, cut into pieces.	Steamed and rolled flat.	Pre-cooked, dried, and cut very small.
Cooking Time	Longest, 20-30 minutes.	Medium, around 5 minutes.	Shortest, 1-2 minutes.
Texture	Chewy and nutty.	Soft and creamy.	Mushy, smooth.
Glycemic Index	Lowest.	Lower.	Highest.
Fiber	Slightly higher.	High.	High (but can be lower in sugary packs).

How to Incorporate Steel Cut Oats into Your Diet

There are numerous ways to add steel cut oats to your daily routine, especially if you find the longer cooking time a challenge. Pre-cooking a batch for the week is a simple, effective solution.

Here are some delicious and convenient options:

Classic Porridge: A warm bowl of oatmeal with fruit, nuts, and seeds is a perfect nutrient-dense breakfast.
Overnight Oats: Prepare a batch in the fridge for a quick, grab-and-go meal. Combine cooked steel cut oats with milk, yogurt, and desired toppings.
Baked Goods: Add cooked or finely ground steel cut oats to lactation cookies, muffins, or bread recipes. Pairing with other galactagogues like brewer's yeast and flaxseed can create potent lactation-boosting snacks.
Smoothies: A scoop of cooked steel cut oats can be blended into a smoothie to add thickness, fiber, and nutritional bulk.

Important Considerations and Potential Side Effects

For most people, oats are a safe and healthy food with no side effects. However, individuals with celiac disease or gluten sensitivities must be cautious. While oats are naturally gluten-free, cross-contamination can occur during processing. Always choose certified gluten-free steel cut oats if this is a concern.

It's also crucial to remember that what works for one mother may not work for another. Oats should be considered one part of a balanced and nutritious diet, and not a magic cure for low milk supply. The most effective way to increase milk supply remains consistent feeding or pumping to increase demand.

Conclusion: Are Steel Cut Oats Good for Milk Production?

There is no definitive scientific proof that steel cut oats, or any other type of oat, can directly increase breast milk production. However, a vast body of anecdotal evidence, alongside recommendations from lactation consultants and their rich nutritional profile, suggests they are a highly beneficial addition to a breastfeeding diet. Their high iron, fiber, and vitamin content supports postpartum recovery, while the potential galactagogue properties and comforting nature may indirectly aid milk supply. Incorporating steel cut oats into your meals is a low-risk, healthy choice that can contribute positively to your overall health and breastfeeding journey. As with any dietary change, consulting with a healthcare provider or lactation consultant is recommended for personalized advice. For more information, visit the KellyMom website.

Frequently Asked Questions

Oats are believed to increase breast milk through several mechanisms, though definitive scientific proof is lacking. They provide iron to combat anemia, which can cause low supply, and contain phytoestrogens and saponins that may influence milk-making hormones like prolactin.

From a lactation perspective, there is no significant difference in effectiveness between steel cut and rolled oats. Both provide similar nutritional benefits. The main differences are in cooking time and texture, so the best choice depends on your personal preference.

While there is no official dosage, one bowl of oatmeal daily is a commonly heard recommendation. Consistency is key, and incorporating oats regularly into your diet is more important than the exact amount.

Oats are generally considered safe with no associated adverse effects. However, individuals with celiac disease or gluten sensitivity should choose certified gluten-free varieties to avoid potential cross-contamination.

Yes, any form of oats can potentially be beneficial. You can add them to smoothies, make overnight oats, or include them in baked goods like lactation cookies. Adding other galactagogues like brewer's yeast and flaxseed can further enhance the effect.

Oats are not a guaranteed solution, and their effect varies among mothers. Factors like consistent feeding or pumping, hydration, and overall nutrition are more critical. If you are concerned about supply, it is best to consult with a lactation consultant.

Yes, steel cut oats are an excellent food for postpartum health. The complex carbohydrates provide sustained energy, while the fiber helps with digestion and bowel regularity, and nutrients like iron help with recovery.