“Am I producing enough milk for my baby?” This common concern leads many breastfeeding parents to seek home remedies. Among these, lactation cookies claim to improve milk production. However, there is little evidence supporting their effectiveness.
“In general, lactation cookies are a convenient occasional snack for breastfeeding,” says registered dietitian Natalie Romito, RDN, LD. “But there are better ways to boost your milk supply and the nutritional content of your breast milk.”
What Are Lactation Cookies?
Lactation cookies contain ingredients that are believed to support breast milk production. Common ingredients include:
Oats: Rich in fiber, protein, vitamins, minerals, and antioxidants.
Brewer’s yeast: High in B vitamins.
Flax seeds: A good source of fiber, protein, and omega-3 fatty acids.
“Although these ingredients are healthy, some lactation cookies can be high in sugar and saturated fat,” warns Romito. “Also, be cautious of fenugreek and other herbs.”
Fenugreek is a lactation supplement thought to increase milk supply, but supplements are not rigorously tested. Their effectiveness and safety for you and your baby lack scientific proof.
Do Lactation Cookies Work?
Many people swear by lactation cookies, but scientific evidence does not support these claims. One study compared lactation cookies to conventional cookies and found no significant difference in breast milk production.
“If someone notices a boost in their milk supply, it’s probably due to the extra calories,” says Romito. “Drinking milk or water with the cookies also helps with hydration.”
Breastfeeding requires two to three liters of water a day and an extra 500 calories. With the busy days of caring for a new baby, it’s easy to forget to eat and drink enough.
Are Lactation Cookies Bad for You?
Lactation cookies are a convenient treat and are better than some snack foods. However, they lack important nutrients. Despite their healthy ingredients, lactation cookies are still cookies and not an effective way to meet your nutritional needs during breastfeeding.
“Getting the right vitamins and minerals is crucial for maintaining a good milk supply and ensuring your breast milk contains what your baby needs to grow and develop,” clarifies Romito.
Alternatives to Lactation Cookies
The American College of Obstetricians and Gynecologists (ACOG) does not support using any single food to increase breast milk production. Instead, focus on a balanced diet including:
Fruits and vegetables
Lean proteins
Low-fat dairy foods
Whole grains
For snacks, Romito recommends keeping healthy options in the refrigerator and near your nursing or pumping area. Some grab-and-go options include:
Dry roasted beans like edamame, chickpeas, and fava beans
Fruits and vegetables, fresh, frozen, dried, or freeze-dried (without added sugar)
Low-fat cheese and yogurt
Nuts and seeds like almonds, sunflower seeds, and pumpkin seeds
Nut butters such as peanut, almond, or mixed butters
Whole-grain crackers
Strategies to Maintain Milk Supply
Feed on demand
Get enough sleep
Pump between feedings (consult your provider or lactation consultant for the best schedule)
Healthy Lactation Cookie Recipes
Being a new parent can be stressful, and sometimes, you just need a cookie. “It’s OK to have a cookie,” reassures Romito. “Just eat them in moderation and choose healthier versions.”
When craving something sweet, try these healthier cookie recipes:
Chocolate chip cookies
Chocolate chunk and nut chewies
Oatmeal raisin cookies
Oatmeal-maple and raisin cookies
Breastfeeding is one of the best things you can do for your baby. By focusing on your nutrition, you’re taking care of yourself and promoting your baby’s health and well-being, now and in the future.
