If you’ve ever searched Reddit or TikTok for “how to increase milk supply,” you’ve probably seen it all Oreos, oatmeal pies, hydration drinks, and even hot chocolate making the list.
It’s hard to tell what’s science and what’s superstition, but one thing is clear: snacks and drinks matter when you’re nursing or pumping all day. Whether they truly boost supply or just keep you fed, hydrated, and happy, both help in the long run.
Here’s a round-up of what moms online (and plenty in real life) swear by when it comes to keeping milk flowing.
1. Oatmeal and Oatmeal-Based Snacks
Oats are the unofficial milk-boosting MVP. You’ll see them everywhere in overnight oats, lactation cookies, oat milk, and even oatmeal pies.
Some moms say oats help because they’re rich in iron and fiber, which may support production. Personally, I think it’s part nutrition, part comfort. A warm bowl of oatmeal or a chewy oatmeal cookie just makes your body relax, which can help letdown.
Quaker Old Fashioned Rolled Oats
- Rich in iron and fiber
- Supports milk production
- Great for overnight oats or warm bowls
If you don’t love plain oatmeal, try oat-based granola bars or the Little Debbie Oatmeal Pies everyone on Reddit raves about. They’re an easy grab-and-go snack for middle-of-the-night pumping.
Little Debbie Oatmeal Creme Pies
- Individually wrapped for easy grabbing
- Sweet oatmeal treat
- Perfect for late-night pumping sessions
2. Oreos
There’s no scientific reason for it but moms everywhere keep saying Oreos help supply. It comes up constantly in threads and TikToks, often with comments like, “Idk why, but it works.”
Maybe it’s the sugar hit. Maybe it’s the comfort. Maybe it’s the boost of oxytocin from eating something that sparks a little joy. Whatever the reason, keeping a sleeve nearby doesn’t hurt.
OREO Chocolate Sandwich Cookies
- Convenient snack packs
- Comfort food that sparks joy
- Mentioned constantly in milk supply threads
I’ve definitely had a few Oreos mid-pump, and it makes the whole process feel a little more bearable.
3. Hydration Drinks
Staying hydrated is one of the few supply “tips” everyone agrees on. But drinking plain water all day gets old fast, which is why so many moms switch it up with electrolyte drinks.
Popular ones that come up again and again: Body Armor Lyte (the go-to on TikTok) Coconut water Liquid I.V. packets Gatorade Zero
Top Hydration Picks
BODYARMOR LYTE Sports Drink Variety Pack
Liquid I.V. Hydration Multiplier - Lemon Lime
I try to drink a full water bottle every time I pump or nurse and one electrolyte drink a day. It’s simple, but it helps more than any supplement ever did.
4. Hot Chocolate and Warm Drinks
Warm drinks are a quiet hero for milk flow. Many moms swear by hot chocolate, chai lattes, or even warm milk with honey before pumping.
TikTok moms say the warmth helps the body relax and signals letdown and I kind of agree. It’s like telling your body, “Okay, it’s time.”
Swiss Miss Hot Cocoa Mix
- Warm drink to help relaxation
- Signals letdown before pumping
- Large canister for daily use
My go-to is a cozy mug of hot cocoa made with oat milk. It hits both the “oats” and “warm” boxes and just feels comforting.
5. Lactation Cookies
You’ll see lactation cookies everywhere, homemade, packaged, or even in mix form. They’re usually made with oats, flaxseed, and brewer’s yeast, all of which are common ingredients for supporting supply.
Lactation Cookie Options
Boobie Bar Superfood Lactation Bar
Happy Latch Lactation Cookie Mix
You can buy brands like Milkmakers or Boobie Superfoods, or bake your own and freeze extras. I like keeping a few on hand for easy snacking during late-night feeds. Even if they don’t magically boost supply, they’re an easy, balanced snack that helps you stay fueled.
6. Chocolate Milk and Protein Shakes
Another crowd favorite from Reddit: chocolate milk. It combines sugar, fat, and hydration in one and it’s nostalgic, which helps more than you’d think when you’re overtired.
For a higher-protein option, some moms swear by Fairlife, Core Power, or simple whey protein shakes. Milk supply depends on calories, and these make it easier to stay nourished between sessions.
Protein Shake Winners
Fairlife Nutrition Protein Shake, Chocolate
Core Power Protein Shake, Vanilla
Final Thoughts
Whether or not Oreos and oatmeal pies actually increase supply, there’s something comforting about snacks that make you feel good. Milk production depends on consistency, rest, hydration, and calories and these snacks and drinks help with at least three of those.
So if you need permission to have a cookie, pour a cocoa, or open a Body Armor this is it. You’re feeding your baby and yourself, and both count.