Can Certain Snacks Really Boost Your Milk Supply?

When you’re breastfeeding or pumping, it’s natural to wonder if you’re making enough milk, and understandably you want to do everything you can to support your baby’s health. That concern can make claims about foods and snacks that promise to boost milk supply especially tempting.

And the marketing behind this is a machine: prepackaged treats like lactation cookies and brownies, breastfeeding bars, fenugreek bars. Then there’s social media hitting you with more hacks: Oreos, Dr. Pepper, and oatmeal cream pies to boost your supply.

Some foods and ingredients are labeled “galactagogues,” meaning they may help initiate or increase milk production. The big ones are oats, nuts, legumes, brewer’s yeast and fenugreek. Many have limited evidence behind them, but oats have a bit more scientific support. They’re rich in beta-glucan, a type of fiber that may help support levels of prolactin, a hormone involved in milk production.

So can a snack really make more milk? The truth is, there’s no magic food for increasing breast milk. When it comes to making milk, how often milk is removed from your breasts matters much more than what’s on your snack plate. Regular breastfeeding or pumping helps signal your body to keep producing milk.

But that doesn’t mean snacks aren’t important in addition to your regular, well-balanced meals. Breastfeeding and pumping take extra energy, so keeping nutritious, filling snacks nearby can help you feel your best. Try options that combine protein, healthy fats and whole grains:

• Greek yogurt with berries and granola
• Apple slices with peanut butter
• Oatmeal topped with fruit and nuts
• Whole-grain crackers with cheese
• Hummus with vegetables or whole-grain pita
• A handful of nuts and dried fruit

And don’t forget about fluids. Breastfeeding can make you thirsty, so keep water nearby and drink when you’re thirsty. You may have seen people online talking about Body Armor drinks for breastfeeding moms – its coconut water base may help restore electrolytes and give a calorie boost when you’re not up to eating. But drinking excessive amounts of water won’t necessarily increase your milk supply.

If you’re worried about your supply, talk with your doctor or a lactation consultant. They can help you figure out what may be affecting your milk production and offer personalized guidance.

So, if you love your lactation cookies, enjoy them! Just think of them as a tasty snack, not a guaranteed milk booster.