Do Oats Actually Help Milk Production? What the Science Says

December 4, 2025 •

4 min read

Historically, many cultures have used oats as a traditional galactagogue, a food believed to increase milk supply. The modern question remains: do oats actually help milk production, or is it a placebo effect? We dive into the science behind this age-old remedy for lactating mothers.

Quick Summary

This article explores the popular belief that oats increase breast milk supply by examining nutritional content, potential mechanisms like hormonal influence and iron levels, and the lack of robust clinical trials. It also discusses practical ways to incorporate oats into a healthy diet for new mothers.

Key Points

Indirect, Not Direct, Benefits: There is no conclusive clinical trial proving that oats directly increase breast milk volume, but they support lactation indirectly through multiple mechanisms.
Nutrient-Dense Support: Oats are rich in iron, fiber, and B-vitamins, which combat maternal anemia and postpartum fatigue, both of which can negatively impact milk supply.
Hormonal and Psychological Factors: Phytoestrogens and saponins in oats may influence prolactin levels, while the psychological comfort of eating oatmeal can promote the release of oxytocin.
Energy Boost for Nursing Mothers: As a source of complex carbohydrates, oats provide sustained energy to help meet the increased caloric needs of breastfeeding.
Safest and Easiest Option: Oats are considered a low-risk, affordable, and readily available dietary addition for boosting overall maternal health during lactation.
Overall Health is Key: The most crucial factors for milk supply are frequent milk removal, hydration, and a balanced diet, with oats contributing as part of a healthy eating plan.

Understanding the Link Between Oats and Milk Production

For centuries, oats have been revered as a 'lactogenic' food, but the scientific community has yet to produce a definitive clinical trial proving their direct effect on milk volume. However, there are several compelling, science-based theories explaining why oats are a beneficial addition to a breastfeeding mother's diet and why they might support lactation indirectly. The reasons are multifaceted, addressing both a mother's physical and emotional well-being, which are intrinsically linked to successful milk production.

Potential Mechanisms Behind Oats' Effects

1. Hormonal Influence: Phytoestrogens and Saponins

Oats contain compounds called phytoestrogens, plant-derived substances that can mimic the hormone estrogen. Estrogen plays a role in breast tissue development and milk duct growth, and its interaction with the body's hormonal system may stimulate milk production. Additionally, oats contain saponins, which are thought to positively influence the gene receptor for prolactin, the primary hormone responsible for breast milk production. By potentially triggering the release of more prolactin, these compounds could lead to an increase in milk supply.

2. Iron Content and Anemia Connection

Low iron levels, a condition known as maternal anemia, have been linked to a reduced milk supply. Oats are a good source of iron, and consuming them can help prevent or address this deficiency. A half-cup serving of dry oats contains around 2 milligrams of iron, contributing significantly to a breastfeeding mother's daily needs. By boosting a mother's iron intake, oats may indirectly support milk production by correcting an underlying cause of low supply.

3. Energy and Digestive Health: Sustained Fuel

Breastfeeding is a calorie-intensive process, requiring an additional 300 to 500 calories per day. The complex carbohydrates in oats provide sustained, slow-release energy, helping new mothers meet these increased caloric demands and avoid the energy dips associated with refined carbohydrates. Furthermore, the high soluble fiber content, specifically beta-glucan, aids in digestion and can relieve constipation, a common postpartum issue. A mother with more energy and a healthier digestive system is better equipped to support her body's milk-making processes.

4. Comfort Food and Stress Reduction

Emotional well-being plays a critical role in milk production, as stress can inhibit the release of oxytocin, the hormone responsible for the milk let-down reflex. Many people find warm oatmeal to be a comforting food, and the act of eating it can promote feelings of relaxation. The B-vitamins in oats also support nervous system function, which may help manage postpartum stress and fatigue. A more relaxed, well-nourished mother is more likely to experience a stronger let-down and a more successful nursing session.

How to Incorporate Oats into a Lactation Diet

There are many delicious and easy ways to add oats to your daily routine beyond a simple bowl of porridge. Here is a list of suggestions:

Overnight Oats: Prepare a batch in advance for a quick, grab-and-go breakfast. Mix rolled oats with your choice of milk (or even oat milk), seeds, and fruit.
Lactation Cookies: Oats are a staple ingredient in these popular treats, often combined with other galactagogues like brewer's yeast and flaxseed.
Smoothies: Add a few tablespoons of rolled oats to a smoothie with fruits, yogurt, and other nutrient-dense ingredients.
Energy Bars: Create your own homemade oat-based energy bars for a healthy, satisfying snack between feedings.
Baked Goods: Use oat flour or rolled oats in muffins, pancakes, or banana bread.

Comparison: Oats vs. Other Galactagogues


Feature	Oats	Fenugreek	Brewer's Yeast	Milk Thistle	Fennel	Other considerations
Scientific Evidence	Mixed; largely anecdotal, supported by nutritional benefits	Mixed; some studies show benefit, others do not. Mechanism not fully understood	Anecdotal evidence; limited research. Often used in lactation cookies	Mixed; some studies show efficacy, but more research is needed	Mixed; some traditional use and studies, but evidence is low certainty	Overall, high-quality, clinical trials on natural galactagogues are lacking.
Primary Mechanism	Nutrition (iron, energy), hormonal influence (phytoestrogens, saponins), stress reduction	Phytoestrogens and dopamine receptor antagonism are theorized mechanisms	Rich in B-vitamins, iron, chromium. B-vitamins aid energy and mood	Bioactive component silymarin may increase prolactin levels	Contains phytoestrogens (trans-anethole). May increase prolactin	The mother's overall diet, hydration, and frequent milk expression are paramount.
Side Effects	Generally safe. Can cause gastrointestinal issues for those with gluten intolerance or Celiac disease.	May cause digestive upset, maple syrup-like body odor and urine, and lower blood sugar.	Can cause gas, bloating, and digestive upset in some women.	Allergic reactions possible. May have a laxative effect.	Allergic reactions possible; can cause photosensitivity.	Always consult a healthcare provider or lactation consultant before taking supplements.

Conclusion

While the direct, clinical evidence that oats significantly increase milk volume is limited, the overall benefits of incorporating them into a breastfeeding mother's diet are substantial and well-supported. Oats are a nutritional powerhouse, providing essential iron, fiber, sustained energy, and B-vitamins that combat postpartum fatigue and stress. These benefits all contribute to a mother's overall health and well-being, which are crucial for maintaining a healthy milk supply. The anecdotal evidence from generations of women, combined with the potential hormonal and nutritional mechanisms, makes oats a low-risk, potentially helpful component of a lactation-supporting diet. Ultimately, a balanced diet, frequent milk expression, and adequate hydration remain the most critical factors for successful lactation.

For more in-depth information on evidence-based galactagogues and lactation support, you can consult resources from the Cochrane Library.

Frequently Asked Questions

Since there is no conclusive clinical evidence that oats directly increase milk supply, there is no set timeframe. Any benefits observed are likely gradual, stemming from improved overall nutrition, energy levels, and hydration rather than an immediate boost.

Any kind of oats—instant, rolled, or steel-cut—provide nutritional benefits, though less processed varieties like steel-cut or rolled oats may retain more nutrients and fiber. The key is consistency in consumption as part of a healthy diet.

Yes, oat milk and oat flour contain many of the same beneficial compounds, such as beta-glucan and nutrients, and can be used as alternatives to whole oats to support overall nutrition for breastfeeding.

Beta-glucan is a type of soluble fiber found in oats. It is believed to have immune-enhancing properties and may influence prolactin levels, the hormone responsible for milk production.

Oats are generally safe, but excessive consumption of any single food is not recommended. Moderation is key, and it's best to include a wide variety of foods in your diet to ensure a full spectrum of nutrients.

Yes, combining oats with other galactagogues like brewer's yeast or flaxseed is a popular strategy in lactation cookies and smoothies. A balanced diet with leafy greens, nuts, and legumes is also beneficial.

Frequent and effective removal of milk from the breast through nursing or pumping is the single most important factor for boosting and maintaining a healthy milk supply. Oats are a supportive tool, not a substitute for this fundamental process.