How Many Oreos to Increase Milk Supply? Separating Fact from Fiction

December 21, 2025 •

4 min read

While some women report a temporary increase in milk production after eating sugary snacks, there is no scientific evidence to suggest that Oreos, or any specific number of them, can increase milk supply. This article addresses the common query of how many Oreos to increase milk supply and delves into the evidence-based strategies that actually work.

Quick Summary

This guide debunks the myth that Oreos increase milk supply, explaining that lactation is based on supply-and-demand, hydration, and proper nutrition. Learn proven methods and healthy dietary choices for boosting breast milk production.

Key Points

Oreo Myth: Eating Oreos does not scientifically increase milk supply, a fact confirmed by lactation experts.
Supply and Demand: The most effective way to boost milk production is by frequently and completely emptying the breasts through nursing or pumping.
Healthy Diet Matters: Focus on a balanced diet rich in whole grains, proteins, and vegetables, not sugary snacks, to support overall health and energy.
Hydration is Key: Adequate fluid intake, especially water, is essential for maintaining milk production, as breast milk is primarily water.
Mind Sugar Intake: Excessive consumption of sugar can unfavorably alter breast milk composition and potentially affect infant health.
Galactagogues: While anecdotal, nutrient-dense foods like oats, flaxseed, and brewer's yeast are healthier choices often associated with promoting lactation.
Stress and Rest: Managing stress and getting sufficient rest are crucial for a healthy milk let-down reflex and overall lactation success.

The Origins and Persistence of the Oreo Myth

The idea that eating Oreos can help increase milk supply is a persistent piece of folklore in some breastfeeding circles. While seemingly harmless, this myth can distract new mothers from focusing on proven methods and potentially lead to unhealthy dietary choices. The roots of this belief are likely anecdotal and can be attributed to several factors, none of which are supported by scientific evidence.

The Calorie and Relaxation Theories

One theory is that the high calorie count in a sleeve of Oreos provides a quick energy boost, which might seem to correlate with increased milk production. It's true that breastfeeding requires extra calories—typically an additional 330 to 400 kilocalories per day—but these calories should come from nutrient-dense foods, not highly processed, sugary ones. Another theory is that the comfort of eating a favorite treat can lower stress levels, which in turn can positively influence the milk let-down reflex by promoting the release of oxytocin. While relaxation is beneficial, attributing the effect solely to Oreos is a leap of logic.

The Soy Lecithin Misconception

Some have speculated that the soy lecithin in Oreos, an emulsifier used to prevent separation, could be the key ingredient. However, soy lecithin is a common supplement recommended for preventing plugged ducts, not for increasing milk production. Its mechanism is thought to decrease the viscosity (stickiness) of the milk, which helps milk flow more easily, but it does not boost overall volume. Relying on the trace amount of soy lecithin in a cookie for a physiological effect is unscientific.

The Real Drivers of Milk Supply: Supply and Demand

The single most important factor for regulating milk supply is the principle of supply and demand. The more often milk is removed from the breast, the more milk the body will produce. This mechanism is far more powerful and reliable than any single food item. Frequent and effective milk removal signals the body to increase production. This can be achieved through:

Frequent Nursing: Nursing your baby often, especially in the early weeks and during growth spurts, is the most effective way to establish and maintain a robust supply.
Regular Pumping: For mothers who need to increase or maintain supply while away from their baby, consistent and complete milk expression with a hospital-grade breast pump is crucial. Double-pumping can be particularly effective.
Skin-to-Skin Contact: Holding your baby skin-to-skin before or during a feeding can help stimulate the hormones that facilitate milk let-down.

A Healthy Diet: The Right Fuel for Your Body

While Oreos and other sugary treats are not the answer, a balanced, nutritious diet is essential for your overall health and energy levels while breastfeeding. Focusing on whole foods provides the necessary vitamins, minerals, and calories to support your body's milk production process. Consuming excessive sugar, on the other hand, can lead to negative health outcomes and may even alter the fat and cholesterol composition of your milk.

Lactogenic Foods (Galactagogues)

Certain foods have been traditionally used and, in some cases, anecdotally supported to help increase milk supply. While large-scale studies are still needed, many of these are nutrient-rich and beneficial to your diet regardless. Some examples include:

Oats: A well-known galactagogue, oats are rich in iron and fiber, nutrients that support overall health.
Whole Grains: Barley and brown rice are complex carbohydrates that provide sustained energy and can aid milk production.
Leafy Greens: Vegetables like spinach and kale are packed with vital vitamins and minerals.
Nuts and Seeds: Almonds, flaxseeds, and chia seeds offer healthy fats, protein, and calcium.
Brewer's Yeast: A nutritional supplement rich in B vitamins and iron, often used in homemade lactation recipes.

Comparison of Myth vs. Fact


Feature	The Oreo Myth	Evidence-Based Strategies
Mechanism	Unknown; anecdotal. Attributed to high sugar, calories, or soy lecithin.	Hormonal response to frequent and complete milk removal.
Effectiveness	Not scientifically proven; potential for negative health effects.	Highly effective and proven to work consistently.
Dietary Impact	High sugar and processed ingredients, potentially increasing negative health risks.	Focuses on whole, nutrient-dense foods and adequate hydration.
Sustained Results	None; temporary energy boost at best.	Long-term increase in milk production is achievable and sustainable.
Risk	Potential for unhealthy weight gain, negative impact on milk composition.	Supports overall maternal health and provides ideal nutrition for the baby.

Other Natural Strategies for Success

Beyond diet and frequent milk removal, several other factors contribute to healthy milk production. Integrating these practices into your routine can create a more supportive environment for lactation.

Stay Hydrated: Breast milk is primarily water, so drinking enough fluids is non-negotiable. Aim to drink water every time you breastfeed.
Get Enough Rest: While challenging with a newborn, prioritizing rest is crucial. Stress and fatigue can negatively impact milk supply.
Stress Management: Finding healthy ways to cope with stress, such as relaxation techniques or listening to calming music, can aid the let-down reflex.
Proper Latch and Positioning: A correct and effective latch ensures the baby is transferring milk efficiently, which helps stimulate supply.

Conclusion

For breastfeeding mothers seeking to increase their milk supply, the answer to "how many Oreos to increase milk supply?" is none. The idea is a comforting myth, but relying on sugary snacks is an ineffective strategy that can negatively impact maternal health and breast milk composition. Instead, mothers should focus on the proven principles of lactation: frequent and effective milk removal through nursing or pumping, staying adequately hydrated, and nourishing their bodies with a well-balanced diet of whole, nutrient-dense foods. By prioritizing these evidence-based strategies, mothers can support their milk production naturally and effectively for a healthier breastfeeding journey. For more information on proper breastfeeding nutrition, consult reliable sources like the Mayo Clinic's guide on breastfeeding nutrition.

Reference link: Breastfeeding nutrition: Tips for moms - Mayo Clinic

Frequently Asked Questions

The belief is anecdotal and not supported by science. It likely stems from a combination of factors, such as the temporary energy boost from high calories, the relaxation from eating a comfort food, or a misunderstanding about ingredients like soy lecithin.

Focus on a balanced diet rich in whole grains like oats and barley, lean proteins, and plenty of fruits and vegetables. Some foods traditionally considered galactagogues include fenugreek, fennel, and brewer's yeast.

Yes. Studies suggest that a maternal diet high in added sugars can increase sugar levels in breast milk. High sugar content, particularly in the early months, has been associated with poorer cognitive development in infants.

Extremely important. Breast milk is about 87% water, so staying well-hydrated is critical for maintaining milk volume. It is recommended to drink plenty of fluids throughout the day and with each feeding.

Lactation cookies, often made with oats, brewer's yeast, and flaxseed, may provide some benefits. The ingredients are generally nutritious, and while not a miracle cure, they offer a healthier alternative to sugary cookies and can contribute to a balanced diet.

Frequent and effective milk removal is the primary driver of milk production. When milk is removed, it signals the body to produce more. This is why nursing on demand or regular pumping is key to increasing and maintaining supply.

A perfect diet is not necessary. The body prioritizes providing quality milk for the baby, even if the mother's diet is not ideal, though this may draw from maternal reserves. Focus on making healthy choices most of the time, and don't stress over occasional treats. The emphasis should be on overall well-being.