Does Grits Increase Milk Supply?

Posted on March 09, 2026

Can Grits Increase Milk Supply? Everything You Need to Know

Introduction
What Are Grits and Why Do They Matter?
The Role of Complex Carbohydrates in Lactation
Nutritional Benefits of Grits for Breastfeeding
Is There Science Behind Grits and Milk Supply?
How to Prepare Grits for Maximum Support
Why "Supply and Demand" Is Still King
Comparing Grits to Other Grains
The Importance of Professional Support
When to Talk to a Doctor
Practical Meal Planning for the Nursing Parent
Managing Expectations
Conclusion
FAQ

Introduction

If you are a breastfeeding parent, you have probably spent a fair amount of time wondering if what you eat is helping or hurting your milk production. It is one of the most common worries in the early days of motherhood. You might have heard from a grandmother or a friend that a warm bowl of grits is the secret to a plentiful supply. When you are tired and hungry, a bowl of buttery grits sounds like heaven, but you want to know if there is any truth to the claim.

The short answer is that while no single food is a magic "on" switch for lactation, grits can definitely be a supportive part of your breastfeeding diet. At Milky Mama, we know that nourishing your body is the first step toward a successful breastfeeding journey. We focus on providing the tools and knowledge you need to feel confident in your ability to feed your baby, including our Breastfeeding 101 course.

In this article, we will explore the nutritional value of grits, how they might impact your milk supply, and why complex carbohydrates are so important for nursing mothers. We want to help you understand how to use nutrition to support your body while keeping your expectations realistic.

What Are Grits and Why Do They Matter?

To understand if grits help with milk supply, we first need to look at what they actually are. Grits are made from corn that has been ground into a coarse meal. Specifically, they are often made from hominy. This is corn that has been treated with an alkali in a process called nixtamalization. This process helps unlock nutrients that would otherwise be hard for your body to absorb.

There are several different types of grits you might find at the store. Stone-ground grits are the least processed and retain more of the corn kernel's natural nutrients. Quick and regular grits have had the germ and hull removed to make them cook faster. Instant grits are pre-cooked and dried, which makes them convenient but often less nutritionally dense.

For a breastfeeding parent, grits represent more than just a Southern staple. They are a source of energy. Your body works incredibly hard to produce milk. In fact, your breasts were literally created to feed human babies, but that process requires fuel. Grits provide the kind of fuel that keeps you going through those long days and even longer nights.

The Role of Complex Carbohydrates in Lactation

One of the main reasons people believe grits increase milk supply is because they are a complex carbohydrate. When you are breastfeeding, your body requires significantly more energy than it did before you were pregnant. Most experts suggest that you need an extra 300 to 500 calories per day to maintain your supply and your own health.

Complex carbohydrates like grits are digested slowly. This provides a steady release of energy into your bloodstream. This is much better for your milk supply than the "crash and burn" you might feel after eating simple sugars. When your energy levels are stable, your body can focus its resources on milk production.

Energy and Prolactin

Prolactin is the hormone in your body responsible for telling your breasts to make milk. For your body to produce enough prolactin, it needs to feel safe and well-nourished. If you are in a deep calorie deficit or your blood sugar is constantly dipping, your body may prioritize your survival over milk production. By eating hearty foods like grits, you are signaling to your body that there is plenty of fuel available to share with your baby.

Comfort and Oxytocin

There is also a significant emotional component to milk supply. Oxytocin is known as the "love hormone" or the "let-down hormone." It is responsible for the let-down reflex, which is when the milk moves from the back of the breast toward the nipple. Stress and anxiety can inhibit oxytocin, making it harder for your milk to flow.

For many people, grits are a comfort food. Eating something warm, familiar, and satisfying can lower your stress levels. When you feel relaxed and cared for, your oxytocin levels can rise. This makes it easier for your baby to get the milk you have already produced. Never underestimate the power of a "comfort let-down."

Key Takeaway: Grits provide the steady energy your body needs to fuel the calorie-intensive process of making breast milk.

Nutritional Benefits of Grits for Breastfeeding

While grits might seem like a simple food, they contain several key nutrients that are vital for postpartum recovery and lactation. If you choose stone-ground or enriched varieties, you are getting more than just calories.

Iron Content

Iron is a critical mineral for new parents. Many women experience a drop in iron levels after childbirth due to blood loss. Low iron levels can lead to extreme fatigue, which is a known supply-killer. If you are too exhausted to function, your milk supply may suffer. Many types of grits are enriched with iron. Having adequate iron levels helps you stay alert and gives your body the strength it needs to keep up with the demands of nursing.

B-Vitamins and Folate

Grits are often enriched with B-vitamins, including folate (B9) and thiamin (B1). B-vitamins play a huge role in energy metabolism. They help your body turn the food you eat into the energy you need to produce milk. Folate is also important for cellular repair, which is essential as your body heals from birth.

Fiber for Digestion

If you choose less-processed, stone-ground grits, you are also getting a good dose of fiber. Postpartum digestion can be sluggish. Keeping things moving in your digestive tract helps you feel better overall. When you feel good physically, you are more likely to have a positive breastfeeding experience.

Is There Science Behind Grits and Milk Supply?

When we talk about foods that increase milk supply, we often use the word "galactagogue." A galactagogue is a substance that is believed to increase milk production. You may have heard of others like oats, brewer's yeast, or flaxseed.

Strictly speaking, there is limited clinical research specifically on grits and lactation. However, corn meal (the base of grits) is listed in many traditional cultures as a supportive food for nursing. In many parts of the world, corn-based porridges and drinks are the go-to recommendation for new mothers.

It is important to remember that most galactagogues work best when combined with frequent milk removal. No food, including grits, can override the basic law of supply and demand. If you want to increase your supply, you must ensure that your breasts are being emptied frequently through nursing or pumping. If you need more personalized help, Milky Mama’s breastfeeding help and consultation page is a good place to start.

How to Prepare Grits for Maximum Support

If you want to use grits to support your lactation journey, how you prepare them matters. A bowl of plain, instant grits may not provide much benefit beyond a few quick calories. However, you can easily turn your breakfast into a powerhouse of lactation support.

Choose Stone-Ground: If you have the time, opt for stone-ground grits. They contain more of the natural nutrients of the corn.
Add Healthy Fats: Stir in some grass-fed butter, olive oil, or shredded cheese. Healthy fats are essential for the quality of your breast milk and help you feel full longer.
Boost the Protein: Top your grits with a poached egg or some sautéed shrimp. Protein is a building block for your body and helps stabilize your blood sugar.
Mix in "Superfoods": You can stir in a tablespoon of nutritional yeast. Nutritional yeast has a cheesy flavor and is similar to brewer's yeast, which is a famous galactagogue.
Stay Hydrated: Grits are cooked in water or milk. This adds to your daily fluid intake. Hydration is absolutely vital for milk production.

While eating grits, you might also want to look at your overall hydration. Our lactation drink mixes collection is a great way to stay hydrated while also getting ingredients that support your supply. Many moms find that combining a hearty meal with a targeted lactation drink helps them feel their best.

Why "Supply and Demand" Is Still King

It is very tempting to look for a "superfood" that will fix a low supply. You are tired, and you want a simple solution. However, we always want to be honest with you. While grits and other grains can support your body, they are not a substitute for the mechanics of breastfeeding.

Breast milk production is a demand-driven system. When your baby (or a pump) removes milk from your breast, your body receives a signal to make more. If milk stays in the breast, your body receives a signal to slow down production. This is why "propping" your supply with food only works if you are also nursing or pumping enough.

If you are worried about your supply, start by looking at how often your baby is latching. Most newborns need to eat 8 to 12 times in a 24-hour period. If you are pumping, make sure your flange size is correct and that you are pumping often enough to mimic a baby’s feeding schedule. For a deeper dive, our exclusive pumping guide can help you build a routine.

Next Steps for Boosting Supply:

Ensure a deep, comfortable latch.

Nurse or pump every 2–3 hours.

Practice skin-to-skin contact with your baby.

Eat a balanced diet with plenty of complex carbs like grits.

Drink at least 16 cups of fluid per day.

Comparing Grits to Other Grains

You might be wondering if you should choose grits over oatmeal. Oatmeal is perhaps the most famous food for milk supply. This is because oats are high in beta-glucan, a type of fiber that may raise prolactin levels.

Grits do not have as much beta-glucan as oats, but they are still a valid choice. Some people simply do not like oatmeal, or they find that it makes them feel bloated. If oats don't sit well with you, grits are an excellent alternative. They provide the same "warm and full" feeling and the same complex carbohydrate benefit.

In some cultures, rice or barley is the preferred grain. The key is to find a whole grain that you enjoy eating. If you force yourself to eat oatmeal when you really want grits, you are adding unnecessary stress to your day. Remember, your well-being matters too.

The Importance of Professional Support

If you have tried increasing your calories, eating grits, and nursing more often, but you are still concerned, it might be time to reach out for help. Breastfeeding is natural, but it doesn't always come naturally. It is a learned skill for both you and your baby.

Working with an International Board Certified Lactation Consultant (IBCLC) can make a world of difference. They can check your baby's latch, perform a weighted feed to see how much milk the baby is getting, and help you create a personalized plan. You're doing an amazing job, and there is no shame in asking for a professional to guide you.

Our founder, Krystal Duhaney, is an RN and IBCLC who built our community on the idea that every parent deserves accessible support. Whether through an online class or a consultation, getting expert eyes on your situation can relieve a lot of the anxiety that comes with breastfeeding. If you want structured education, the Breastfeeding 101 course is a helpful next step.

When to Talk to a Doctor

Sometimes, a low milk supply can be linked to medical issues. Conditions like thyroid imbalances, PCOS, or retained placenta can affect how your body produces milk. If you feel like you are doing everything right but your supply isn't responding, please talk to your healthcare provider.

Also, be cautious when starting new supplements. While many herbs are helpful, they are not right for everyone. For example, our Pumping Queen supplement or Pump Hero supplement are designed to support supply using carefully selected herbs. However, you should always consult with your doctor before starting any new herbal regimen to ensure it is safe for your specific health history.

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

Practical Meal Planning for the Nursing Parent

When you are exhausted, "meal planning" feels like a chore. The beauty of grits is that they are fast and easy. Here is a simple way to incorporate them into a day of eating designed to support your lactation.

Breakfast: Savory Lactation Grits

Cook your grits with a mix of water and bone broth for extra minerals. Top with a fried egg, some chopped spinach, and a sprinkle of nutritional yeast. This gives you protein, healthy fats, complex carbs, and iron all in one bowl.

Lunch: Protein-Packed Salad

Enjoy a large salad with grilled chicken, avocado, and pumpkin seeds. Pumpkin seeds are high in zinc, which is great for your immune system and your milk.

Snack: Milky Mama Treats

In the afternoon, grab one of our Emergency Brownies. These are a bestseller for a reason! They are packed with oats, flaxseed, and brewer's yeast. They are the perfect way to satisfy a sweet craving while supporting your supply.

Dinner: Baked Salmon and Brown Rice

Salmon provides Omega-3 fatty acids, which are vital for your baby's brain development. Brown rice is another excellent grain that provides lasting energy.

Hydration Throughout the Day

Keep a bottle of water or a Pumpin' Punch drink mix nearby. Fun fact: breastfeeding in public — covered or uncovered — is legal in all 50 states, so don't be afraid to take your hydration and your baby on the go!

Managing Expectations

It is important to have realistic expectations. For most people, eating a bowl of grits won't cause an immediate "explosion" of milk. It is more about the cumulative effect of nourishing your body. When you consistently eat enough calories and stay hydrated, your body feels "safe" enough to produce plenty of milk.

Every body is different. What works for your best friend might not work for you. One person might see a boost from grits, while another might need to focus more on power pumping or skin-to-skin contact. The goal is to find a routine that feels sustainable for you.

You might have heard the phrase "Every drop counts." This is so true. Whether you are exclusively breastfeeding or supplementing, every bit of breast milk you provide has value. Don't let the "ounce counting" on social media make you feel like you aren't doing enough. You are providing exactly what your baby needs. If you want ongoing encouragement, the Milky Mama support community can be a helpful place to connect.

Conclusion

So, does grits increase milk supply? While they aren't a magical cure, they are a fantastic, energy-dense food that can support your breastfeeding journey. By providing complex carbohydrates, iron, and B-vitamins, grits give your body the fuel it needs to make milk. More importantly, they can be a source of comfort and warmth, which helps your milk flow more easily.

Remember that success in breastfeeding is built on a foundation of frequent milk removal, proper nutrition, and emotional support. You don't have to navigate this alone. Whether you are looking for a supportive community or high-quality lactation treats, Milky Mama is here to support you every step of the way. You can also explore our lactation supplements collection if you want another option for layered support.

Eat nutrient-dense, complex carbohydrates like stone-ground grits.
Prioritize frequent nursing or pumping to signal milk production.
Stay hydrated and manage your stress levels to help your let-down.
Reach out to an IBCLC if you have concerns about your baby's growth or your output.

"Your milk supply is a reflection of the beautiful partnership between you and your baby. Feed your body well so you can continue to do this amazing work."

FAQ

Are instant grits as good as stone-ground for milk supply?

While instant grits provide necessary calories and energy, they are more processed and may have fewer natural nutrients than stone-ground varieties. Stone-ground grits retain more of the corn's fiber and minerals, making them a more robust choice for a breastfeeding diet. However, if instant grits are all you have time for, they are still a helpful source of complex carbohydrates.

What can I add to grits to help my supply more?

You can boost the lactogenic potential of your grits by adding ingredients like nutritional yeast, flaxseeds, or chia seeds. Adding a source of protein, such as eggs or shrimp, and healthy fats like butter or avocado will also help stabilize your blood sugar. These additions turn a simple bowl of grits into a complete, milk-supporting meal.

Can eating too many grits hurt my supply?

Eating grits in moderation is unlikely to hurt your supply, as they provide essential energy. However, it is important to maintain a balanced diet that includes protein, healthy fats, fruits, and vegetables. Relying solely on one type of food can lead to nutritional gaps, so try to vary your meals while keeping grits as a supportive staple.

How often should I eat grits to see an effect?

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