Many nursing parents worry about making enough milk to meet their baby’s needs. This common concern often leads to exploring various dietary changes to boost production. Oat milk, a popular plant-based beverage made from blended oats and water, is frequently discussed in online parenting communities as a potential remedy. This has led many to question whether this drink truly increases a parent’s milk supply.
Scientific Evidence on Oat Milk and Lactation
Current scientific literature does not offer direct, high-quality clinical evidence proving that oat milk specifically stimulates the hormonal pathways responsible for milk production. No randomized controlled trials have investigated the direct effect of consuming oat milk on increasing human milk volume. Studies focusing on “lactogenic” foods have concentrated on the whole grain or herbal supplements, not the processed beverage itself. The main drivers of milk production are hormonal signals and the efficiency of milk removal. While anecdotal reports suggest a positive effect, these personal accounts are not a substitute for rigorous scientific proof. Relying on oat milk as a scientifically proven method to increase milk supply is not currently supported by data.
Traditional Use of Oats as a Galactagogue
The belief that oat milk helps with supply stems from the traditional use of the whole grain, oats (Avena sativa). Oats belong to a category of substances known as galactagogues, which are foods, herbs, or medications thought to promote lactation. Historically, oatmeal has been used as a dietary aid for nursing parents.
The proposed mechanisms for whole oats are varied and not fully understood, but they center on the grain’s nutritional profile. Oats contain iron, and low iron levels (anemia) are known to potentially inhibit milk supply, suggesting that correcting this deficiency could be beneficial. The grain also contains beta-glucan, a soluble fiber that some theorize might influence the release of prolactin, the hormone responsible for milk synthesis. Consuming a warm, comforting food like oatmeal may also help a parent relax, which encourages the release of oxytocin, the hormone responsible for the milk ejection reflex.
General Nutritional Support for Milk Production
While oat milk may not directly act as a hormonal stimulant, it provides general nutritional support beneficial for any nursing parent. Lactation is an energy-intensive process requiring additional caloric intake, and oat milk provides readily available carbohydrates and fat for energy. This caloric support helps sustain the metabolic demands of producing milk. Breast milk is composed mostly of water, making adequate fluid intake an important factor in maintaining milk volume. Consuming any fluid, including oat milk, contributes to overall hydration, indirectly supporting the maintenance of supply. Many commercial oat milks are fortified with micronutrients like calcium and Vitamin D, which support the parent’s overall health.
Evidence-Based Strategies to Increase Milk Supply
The most reliable way to increase milk supply is through frequent and efficient milk removal, which signals the body to produce more milk based on the principle of supply and demand. Parents should aim to feed or express milk at least eight to twelve times within a 24-hour period, especially in the early weeks. This high frequency ensures continuous stimulation and keeps the breasts adequately drained.
Ensuring a deep latch is paramount, as inefficient milk removal is a primary cause of low supply. A consultation with a lactation specialist can help assess the latch and suggest techniques like breast massage during feeding to maximize the amount of milk transferred. Parents can also employ a technique called “power pumping,” which mimics a baby’s cluster feeding by alternating short periods of pumping with rest, signaling the body for increased demand. Prioritizing rest and reducing stress, alongside frequent skin-to-skin contact, promotes the release of the necessary hormones, prolactin and oxytocin, that regulate lactation.