Does Oatmeal Help Milk Supply? Exploring the Connection and Nutritional Science

October 1, 2025 •

4 min read

Across many cultures, oats have been used for centuries as a traditional remedy to boost breast milk production. While scientific research directly linking oatmeal to increased milk output is limited, many breastfeeding parents report that oatmeal helps milk supply, making it a popular dietary addition.

Quick Summary

Anecdotal reports and traditional use suggest oatmeal may aid milk production, possibly due to its nutritional content, including iron, beta-glucan, and stress-reducing properties, though conclusive scientific evidence is limited.

Key Points

Anecdotal Support: Many breastfeeding mothers anecdotally report that consuming oatmeal can lead to an increase in their milk supply, though scientific studies are not conclusive.
Iron Connection: Oatmeal is a good source of iron, and low iron levels can be associated with low milk supply; therefore, increasing iron intake may help indirectly.
Beta-Glucan Presence: Oats contain beta-glucan, a fiber thought to raise prolactin levels, which is the hormone responsible for milk production.
Nutrient-Dense and Energizing: Beyond lactation, oats provide essential nutrients like fiber and B vitamins, offering sustained energy and aiding digestion for new parents.
Stress Reduction: The comforting nature of a warm bowl of oatmeal and its nutrient profile can help reduce stress, which can positively impact the hormones involved in breastfeeding.
Low Risk, High Reward: Since oatmeal is a healthy, affordable, and low-risk food, many lactation consultants recommend trying it as a supportive dietary measure.

The Case for Oatmeal as a Galactagogue

For many breastfeeding parents, the quest for a steady milk supply leads them to the kitchen, where a bowl of oatmeal is often recommended as a natural solution. The word galactagogue refers to a food, herb, or medication believed to increase milk supply, and oats have long been considered one of the most accessible and popular natural options. While robust clinical trials proving its effectiveness are scarce, the widespread anecdotal evidence is compelling enough for many to give it a try. The belief that oatmeal can boost lactation is a powerful one, often shared from one generation of new mothers to the next.

The Nutritional Components That Might Help

The potential for oatmeal to impact milk production is thought to be multi-faceted, stemming from several key nutritional components and physiological effects:

High Iron Content: Low iron levels, or anemia, are known to inhibit milk supply in some mothers. Since oatmeal is a good source of iron, it's theorized that consuming it could help address an iron deficiency and, consequently, improve milk production. A single serving of dry oats can contain a significant portion of a breastfeeding mother's daily iron needs.
Beta-Glucan: This type of soluble fiber, also found in barley and certain mushrooms, is believed to increase the concentration of prolactin in the blood. Prolactin is the primary hormone responsible for stimulating milk production, and higher levels could potentially lead to a boost in supply.
Saponins and Phytoestrogens: Oats contain these plant-based compounds, which are thought to positively affect the hormones related to lactation. Phytoestrogens can mimic estrogen, which can stimulate milk glands, while saponins are also believed to promote breastfeeding hormones.
Stress Reduction: For many, a warm, comforting bowl of oatmeal is a soothing experience. The calming effect of eating comfort food, combined with the B vitamins in oats that can help reduce stress and fatigue, may promote the release of oxytocin. This hormone, often called the 'love hormone', is involved in the let-down reflex and is essential for successful breastfeeding.
Energy and Fullness: Breastfeeding requires a significant amount of energy and calories. As a complex carbohydrate, oatmeal provides a sustained energy release, helping to keep new parents feeling full and energized longer, which is vital for maintaining a healthy calorie intake.

Lack of Conclusive Scientific Evidence

It is crucial to acknowledge that scientific research directly proving that eating oatmeal increases milk supply is currently lacking. While the physiological theories are plausible, no high-quality clinical studies have definitively confirmed the anecdotal reports. This means that while many mothers swear by it, the effect could be partly psychological, or it might be a result of improved overall nutrition and hydration. Nevertheless, because there are very few downsides and many nutritional benefits, most experts agree that there is no harm in adding oatmeal to a breastfeeding diet.

Incorporating Oatmeal into Your Diet

There are many ways to enjoy the nutritional benefits of oats and potentially boost your milk supply. Here are some simple and delicious ideas:

Classic Oatmeal: A warm bowl of traditional or steel-cut oatmeal is a simple, comforting breakfast. Top with fruits, nuts, and seeds for extra nutrients.
Overnight Oats: For a quick and easy option, prepare overnight oats with milk and your favorite toppings. This is perfect for busy mornings when you have a baby in your arms.
Lactation Cookies: Many popular lactation cookie recipes include oats, brewer's yeast, and flaxseed. These can be a tasty and convenient snack.
Smoothies: Blend raw oats into a smoothie with milk, fruit, and other galactagogues like brewer's yeast or flaxseed.
Baked Goods: Use oats in baked items like muffins, bread, or granola bars for a sustained energy boost.
Oat Milk: If you're not a fan of traditional oatmeal, incorporating oat milk into your diet in lattes, smoothies, or cereal could provide similar benefits.

A Comparative Look at Lactation Aids

To understand where oatmeal fits in, it is helpful to compare it with other methods and galactagogues recommended for increasing milk supply.


Method/Food	Evidence Type	Primary Benefit for Lactation	Associated Risks/Considerations
Oatmeal	Anecdotal/Traditional	Iron content, Beta-glucan, stress relief	Generally low-risk; check for gluten if celiac
Fenugreek	Mixed Research/Anecdotal	Contains phytoestrogens	Potential side effects include stomach upset and maple syrup scent in sweat
Brewer's Yeast	Anecdotal	Rich in B vitamins, protein, chromium	Can cause gas in some mothers or babies
Frequent Nursing/Pumping	Scientific/Evidence-based	Increases demand, which increases supply	Requires time and consistency, can be tiring
Rest and Hydration	Scientific/Evidence-based	Supports overall maternal health and hormonal balance	Can be difficult for new mothers to prioritize

Final Thoughts and Conclusion

Ultimately, deciding whether to rely on oatmeal to boost milk supply comes down to an individual choice, balancing anecdotal reports with the lack of definitive scientific proof. However, given its rich nutritional profile, fiber content, and energy-providing carbohydrates, oatmeal is a healthful addition to any breastfeeding mother's diet regardless of its direct impact on milk volume. It's a low-risk option that provides many benefits for postpartum recovery, including digestive health and sustained energy.

If you are concerned about your milk supply, it is always best to speak with a healthcare professional or a lactation consultant. They can provide personalized advice and rule out any underlying medical issues. While oatmeal is a nourishing, comforting food that might just provide the boost you're looking for, it should complement, not replace, proven strategies like frequent nursing or pumping and ensuring adequate rest and hydration.

To learn more about breastfeeding and nutrition, visit this authoritative resource on breastfeeding diet.

Frequently Asked Questions

Some mothers who experience a boost in milk supply report seeing a change within a few hours of eating oatmeal. The effect, however, can vary greatly between individuals.

Any kind of oatmeal, including rolled, instant, or steel-cut oats, is believed to work. Slow-cooked or old-fashioned oats may be preferred by some for their texture and nutrient content.

Yes, it is thought that consuming oat milk can also help with lactation, as it contains many of the same compounds found in the oats themselves. However, whole oats may contain a higher concentration of fiber and nutrients.

A galactagogue is a food or substance that promotes lactation. Oatmeal is considered a galactagogue primarily due to anecdotal reports and its nutritional components, such as beta-glucan and iron, which may influence milk-producing hormones.

The effectiveness of lactation cookies depends on the ingredients. Many recipes include other galactagogues like brewer's yeast and flaxseed, which could provide additional benefits. However, the oatmeal itself is the main component.

The carbohydrate portion of foods like oatmeal that can cause gas does not pass into breast milk. While some mothers report their babies becoming gassy, this is not directly related to eating oats. Most infants tolerate their mothers eating oats without a problem.

The most effective way to increase milk supply is through frequent and effective nursing or pumping. Ensuring you are well-hydrated, getting enough rest, and eating a balanced diet rich in other potential galactagogues (like leafy greens and nuts) are also important steps.