Is Horchata Good for Breastfeeding? Milk Supply and Nutrition

Posted on May 26, 2026

Introduction
What Exactly Is Horchata?
The Connection Between Horchata and Milk Supply
Breaking Down the Ingredients
How to Supercharge Your Horchata
Real-World Scenario: The Afternoon Slump
The Role of Galactagogues and Supplements
When Food and Drinks Aren't Enough
Creating a Supportive Environment
A Balanced Approach to Lactation
Conclusion
FAQ

Introduction

If you have ever reached for a cold, creamy glass of horchata on a warm afternoon, you know how incredibly refreshing it can be. Lately, this sweet, cinnamon-spiced beverage has become a hot topic in breastfeeding circles. Some parents swear that a tall glass of horchata helped them finally break through a pumping plateau. Others simply enjoy it as a much-needed treat during the long days and nights of early parenthood. But is horchata actually good for breastfeeding, or is the "milk boost" just a happy coincidence?

At Milky Mama, we believe that your breastfeeding journey should be supported with both compassion and clinical expertise. Founded by Krystal Duhaney, a Registered Nurse and International Board Certified Lactation Consultant (IBCLC), we focus on providing evidence-based education through resources like our Breastfeeding 101 course.

We know that breastfeeding is natural, but it doesn’t always come naturally. Whether you are curious about traditional remedies or looking for modern lactation support, our Certified Lactation Consultant Breastfeeding Help page is here to help you navigate the many myths and truths of nursing.

In this article, we will explore the ingredients in horchata and how they might impact your milk supply. We will also discuss the importance of hydration, the role of calories in lactation, and how to "supercharge" your drinks for better results. We want you to feel empowered and nourished because, at the end of the day, every drop counts.

What Exactly Is Horchata?

To understand if horchata is beneficial for lactation, we first have to look at what is inside the glass. Horchata is a traditional drink with different versions found across the globe. The version most popular in the United States is Mexican horchata, also known as horchata de arroz.

This delicious drink is primarily made from soaked white rice that is blended with water. It is then flavored with cinnamon and sweetened with sugar. Many recipes also include some form of milk—whether it is evaporated milk, condensed milk, or a plant-based alternative like almond or coconut milk. The result is a silky, opaque beverage that tastes like a lighter, drinkable version of rice pudding.

While the standard rice-based version is the most common, there are other varieties. In Spain, horchata is made from tiger nuts, which are small tubers packed with fiber and minerals. In some Central American countries, seeds like jicaro or sesame are used. For the purpose of breastfeeding support, we generally focus on the rice and oat-based versions, as these are most accessible and offer specific nutritional benefits for nursing parents.

The Connection Between Horchata and Milk Supply

You might be wondering why so many parents report a boost in milk volume after drinking horchata. While there are no clinical trials specifically testing horchata against milk production, the drink contains several elements that support the biology of breastfeeding.

The Power of Hydration

The most significant way horchata may help is through simple hydration. Your breast milk is approximately 88% water. If you are dehydrated, your body may struggle to maintain a robust milk volume. Many breastfeeding parents find it difficult to drink enough plain water throughout the day.

When you find a beverage you truly enjoy, you are much more likely to drink more of it. A large glass of horchata provides a significant influx of fluids. For a parent who has been unintentionally running low on water, this "hydration hit" can lead to a noticeable increase in milk during the next pumping or nursing session. If you are looking for other ways to stay hydrated, we often suggest our Pumpin' Punch™ as a flavorful alternative that supports your fluid intake.

Caloric Intake and Energy Needs

Producing breast milk is an energy-intensive process. It is estimated that your body burns an extra 300 to 500 calories every day just to make milk. If you are not eating enough or are skipping meals due to a busy schedule, your supply may eventually dip.

Horchata is naturally rich in carbohydrates from the rice and sugar. These carbohydrates provide quick energy to a fatigued body. When you feel replenished and your calorie needs are met, your body is in a better position to prioritize milk production. Think of horchata as a tasty "energy supplement" that helps bridge the gap between meals, and if you want more ideas for fueling your nursing body, our What Should I Eat While Breastfeeding? guide is a helpful next read.

The Relaxation Effect and Oxytocin

Breastfeeding is heavily influenced by your hormones. To release milk from the breast, your body needs to trigger the let-down reflex (the process where milk is pushed into the ducts). This reflex is controlled by oxytocin, often called the "love hormone" or "relaxation hormone."

Stress and anxiety can actually inhibit the let-down reflex. If sitting down with a comforting, nostalgic drink like horchata helps you take a deep breath and relax, your milk will likely flow more easily. Sometimes, what looks like an "increase in supply" is actually just your body finally being relaxed enough to release the milk that was already there.

Key Takeaway: Horchata supports lactation primarily through deep hydration, necessary caloric intake, and the relaxation that comes from enjoying a comforting treat.

Breaking Down the Ingredients

Let’s look at the specific ingredients in a typical horchata and how they relate to your wellness while breastfeeding.

White Rice

Rice is a gentle, easily digestible carbohydrate. For many nursing parents, especially those with sensitive stomachs or those recovering from birth, rice provides a steady source of energy without causing digestive distress. While rice itself isn't a traditional galactagogue (a substance used to increase milk supply), it serves as a great base for hydration.

Cinnamon

Cinnamon is more than just a flavor enhancer. In many cultures, cinnamon is used to support digestion and warmth within the body. While it doesn't directly stimulate the mammary glands, its warming properties are often associated with comfort and wellness in traditional postpartum care.

Sugar

While we usually advocate for a balanced diet, breastfeeding parents often need a quick source of glucose to keep their energy up. The sugar in horchata provides that quick boost. However, if you are monitoring your sugar intake, you can always make horchata at home using alternative sweeteners like agave, stevia, or maple syrup.

Dairy and Non-Dairy Additions

The type of milk added to horchata can change its nutritional profile. Using coconut milk adds healthy fats, which are essential for the caloric density of breast milk. If your baby has a sensitivity to cow's milk protein, you can easily enjoy a dairy-free version of horchata using almond or soy milk, making it a versatile option for various dietary needs.

How to Supercharge Your Horchata

While traditional rice-based horchata is great, you can make a few simple swaps to turn it into a powerhouse for lactation.

Swap Rice for Oats

Oats are one of the most famous and effective galactagogues. They are rich in iron, and low iron levels are a known contributor to low milk supply. Oats also contain beta-glucan, a type of fiber that may help increase the levels of prolactin, the hormone responsible for milk production.

Making "Oat-chata" involves soaking rolled oats instead of rice. This gives the drink a creamier texture and a significant boost in lactation-supporting nutrients. This is the same reason why oats are a staple in our Emergency Lactation Brownies and other treats.

Add Barley

Barley is another grain traditionally used to support nursing parents. Like oats, barley is high in beta-glucans. You can boil pearled barley to create "barley water" and use that as the base for your horchata. It adds a nutty flavor and provides extra B vitamins and antioxidants.

Incorporate Healthy Fats

To make the drink even more nourishing, consider adding a splash of full-fat coconut milk. The medium-chain triglycerides (MCTs) in coconut can help provide sustained energy, which is vital when you are navigating the "fourth trimester" and beyond.

What to do next:

Try replacing half of the rice in your favorite recipe with rolled oats.
Use a dairy-free milk like coconut or almond to add healthy fats.
Focus on drinking a large glass of fluids (like horchata or water) every time you sit down to nurse or pump.
If you're using a store-bought mix, check the label for added vitamins or minerals.

Real-World Scenario: The Afternoon Slump

Imagine a parent named Sarah. Sarah is four months postpartum and has noticed her milk supply feels lower in the late afternoon. She is often exhausted by 3:00 PM, has forgotten to drink enough water, and is feeling the stress of the daily routine.

Sarah decides to start having a cold glass of oat-based horchata during her afternoon break. Within a few days, she notices she feels more hydrated and less "frazzled." Because she is more relaxed and better hydrated, her afternoon pumping sessions yield a bit more milk. The horchata didn't perform a miracle, but it provided Sarah with the calories, fluids, and relaxation she needed to support her body's natural processes.

For parents like Sarah, having a reliable routine that includes a nourishing drink can make a world of difference. If food and drinks aren't quite enough, you might also consider adding a supplement like Pumping Queen™ to your daily routine for extra herbal support.

The Role of Galactagogues and Supplements

If you find that horchata gives you a small boost, you may want to explore other targeted ways to support your supply. While snacks and drinks are wonderful, sometimes your body needs specific herbal support.

At Milky Mama, we offer a variety of herbal supplements designed by an IBCLC to help parents reach their goals.

Lady Leche™: Designed to support milk production with a blend of traditional herbs.
Milk Goddess™: A popular choice for those looking for a comprehensive lactation blend.
Pump Hero™: Specifically formulated to help support milk release and supply for those who pump frequently.

This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with your healthcare provider for medical advice.

When Food and Drinks Aren't Enough

While we love a good horchata, it is important to remember that breastfeeding operates on a system of supply and demand. The most effective way to increase milk supply is to remove milk more frequently and more effectively.

The Law of Supply and Demand

Every time your baby nurses or you use a pump, your body receives a signal to make more milk. If milk isn't being removed effectively—perhaps due to a poor latch or an incorrectly fitted breast shield—your supply will eventually drop, regardless of what you eat or drink.

If you are struggling with supply, our How Do I Know If My Milk Supply Is Low? guide can help you sort out whether you are dealing with a true dip or a normal pattern.

When to Seek Professional Help

If you have tried increasing your fluid intake, eating lactation-supporting foods, and nursing more frequently but your baby isn't gaining weight or having enough wet diapers, it is time to consult a professional.

A Certified Lactation Consultant (IBCLC) can help identify underlying issues like tongue ties, hormonal imbalances, or latch difficulties. We offer virtual consultations to provide you with personalized support from the comfort of your home. Remember, you don't have to navigate these challenges alone.

Creating a Supportive Environment

Success in breastfeeding often depends on the support system around you. It isn't just about the milk; it's about the parent's well-being.

Rest: Sleep is often the "missing ingredient" in milk supply. While "sleep when the baby sleeps" isn't always possible, try to find small pockets of rest.
Nutrition: Focus on whole foods, lean proteins, and complex carbohydrates.
Community: Join a breastfeeding support group or follow empowering accounts on social media to remind yourself that you are doing an amazing job.

We believe that every parent deserves to feel confident in their ability to feed their baby. Whether you are using our supplements or enjoying a homemade horchata, your efforts are valid and important.

A Balanced Approach to Lactation

Is horchata a magic cure for low milk supply? Not exactly. However, it is a fantastic tool in a breastfeeding parent's kit. It addresses three of the biggest hurdles to a healthy supply: dehydration, calorie deficits, and stress.

By choosing nutrient-dense versions—like those made with oats or barley—you can turn a simple treat into a functional lactation support. Pair your favorite drink with a balanced diet, plenty of skin-to-skin time, and effective milk removal to give your body the best chance at success.

Takeaway: Breastfeeding is a journey that requires physical and emotional nourishment. Horchata is a delicious, hydrating, and calorie-rich way to support your body while you do the hard work of raising a human.

Conclusion

Horchata can be a wonderful addition to your breastfeeding diet. Its combination of hydrating fluids, energy-providing carbohydrates, and comforting spices makes it a supportive beverage for many nursing parents. While it may not replace the need for frequent milk removal or professional lactation advice, it serves as a delicious way to stay nourished and relaxed.

Hydration is the foundation of a healthy milk supply.
Carbohydrates provide the energy your body needs to produce milk.
Modifying recipes with oats or barley can add extra lactation support.
Always prioritize effective milk removal and consult an IBCLC if you have concerns about your supply or your baby's growth.

If you are looking for more ways to support your journey, we invite you to explore our range of lactation treats and supplements. From our famous Emergency Brownies to our herbal blends, we are here to provide the support you deserve. You're doing an amazing job, and we are honored to be part of your village.

FAQ

Can I drink store-bought horchata while breastfeeding?

Yes, you can certainly drink store-bought horchata. Most commercial versions are made with rice, sugar, and cinnamon, which are safe for breastfeeding. However, be mindful of the sugar content and look for versions that use natural ingredients or dairy-free alternatives if your baby has a sensitivity to cow's milk.

How much horchata should I drink to see an increase in milk supply?

There is no specific "dose" for horchata since it is a food, not a medicine. Many parents find that drinking one large glass (about 12–16 ounces) as an afternoon snack helps with hydration and energy. Remember that horchata should complement a diet of water and whole foods, not replace them entirely.

Will the cinnamon in horchata upset my baby's stomach?

For most babies, the small amount of cinnamon in horchata is perfectly fine and will not cause any issues. Every baby is unique, so if you notice your little one seems unusually fussy or gassy after you consume cinnamon, you might want to reduce the amount. Generally, spices in a parent's diet help expose the baby to different flavors through breast milk.

Is there a dairy-free version of horchata for babies with allergies?

Absolutely, and many traditional recipes are naturally dairy-free or can be easily adapted. You can make horchata using just rice, water, and cinnamon, or add almond, coconut, or soy milk for creaminess. This makes it a safe and delicious option for parents who need to avoid dairy due to a baby’s Cow’s Milk Protein Allergy (CMPA) or intolerance.

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Is Horchata Good for Breastfeeding? Milk Supply and Nutrition

Table of Contents

Introduction

What Exactly Is Horchata?