Can Any Foods Truly Increase Your Milk Supply?

December 9, 2025 •

4 min read

According to the Cleveland Clinic, there is no solid scientific evidence that proves any particular food will directly increase your milk supply. The primary driver for breast milk production is a supply-and-demand system, where frequent and effective milk removal signals the body to produce more. However, a nutritious and balanced diet is essential for overall health and can support your body's ability to produce milk efficiently.

Quick Summary

This article explores the truth behind so-called milk-boosting foods, or galactagogues, and clarifies the supply-and-demand principle of lactation. It details a balanced diet to support a healthy milk supply, discusses commonly cited foods, and provides guidance for new mothers.

Key Points

Supply-and-Demand: The most powerful factor affecting milk production is how frequently and effectively milk is removed from the breast, not specific foods.
Balanced Nutrition: A healthy, varied diet with adequate calories, hydration, and key nutrients like iron, protein, and calcium is essential to support maternal health and energy during lactation.
Galactagogues: Popular foods like oats, fenugreek, and fennel are traditionally used to increase supply but lack strong scientific evidence of a direct effect. They are, however, nutritious additions to a diet.
Hydration is Key: Since breast milk is mostly water, staying properly hydrated is vital for maintaining a healthy milk supply. Drink to thirst throughout the day.
Seek Professional Help: If you have concerns about your milk supply, consult a lactation consultant or healthcare provider to address any underlying issues and create an effective feeding plan.
Focus on Overall Wellness: Prioritize rest, stress management, and a nutrient-dense diet rather than relying solely on specific 'milk-boosting' foods or supplements.

Understanding the 'Supply and Demand' Principle of Breastfeeding

Before examining specific foods, it is crucial to understand how lactation works. Breast milk production operates on a direct feedback loop: the more milk that is removed from the breast, the more milk the body will make to replace it. This means that the most effective way to increase your milk supply is through frequent and thorough milk removal, whether by your baby or a breast pump.

Many factors can influence milk supply, including the frequency and effectiveness of feedings, a mother's overall health and hydration, and underlying medical conditions. A healthy diet supports a mother's energy needs and nutritional stores but is not a substitute for the mechanical process of milk removal. If you suspect you have a low milk supply, consulting a lactation consultant is the best first step.

The Role of Diet: Fueling Your Body for Lactation

While no single 'magic' food exists, a healthy, balanced diet provides the energy and nutrients necessary for breast milk production and postpartum recovery. Breastfeeding requires approximately 330 to 500 extra calories per day, depending on factors like age, BMI, and activity level. Focusing on nutrient-dense foods ensures both you and your baby get the vitamins and minerals you need.

Popular 'Galactagogue' Foods and the Evidence

Foods that are thought to increase milk supply are known as galactagogues. These have been used in many cultures for centuries, but scientific evidence of their direct effect on milk quantity is limited or mostly anecdotal. They can, however, be excellent additions to a nutritious diet.

Oats: A favorite among many mothers, oats are rich in iron, a mineral vital for new mothers, especially those who had a C-section or postpartum anemia. Low iron levels can negatively affect milk supply. Oats also contain beta-glucan, a type of fiber that may help increase prolactin levels, the hormone responsible for milk production.
Fennel and Fenugreek: Both are often included in lactation teas and cookies. Fenugreek has been the subject of some studies showing it may increase milk volume, possibly due to its phytoestrogen content. However, results are mixed, and potential side effects like digestive upset or maple-syrup-smelling sweat can occur. Fennel seeds also contain phytoestrogens and have a long history of traditional use.
Brewer's Yeast: A popular ingredient in lactation cookies, brewer's yeast is a rich source of B vitamins, chromium, selenium, and iron. While it's a nutritional powerhouse for the mother, concrete evidence for a direct increase in milk supply is lacking.
Leafy Green Vegetables: Packed with calcium, iron, and folate, greens like spinach, kale, and broccoli are important for overall postpartum health. They are thought to have phytoestrogenic properties that may support milk production, though this is not definitively proven.
Lean Protein and Healthy Fats: Foods like chicken, eggs, and legumes are essential for providing the building blocks for breast milk and for maternal energy. Healthy fats found in avocados, nuts, and omega-3-rich fish like salmon are also crucial for both the mother and the baby's brain development.

A Comparative Look at Lactation-Supporting Foods


Food Category	Examples	Anecdotal Benefit (Galactagogue)	Evidence & Rationale	Potential Drawbacks
Whole Grains	Oats, barley, brown rice	Many mothers report increased supply.	Provides iron (low iron can reduce supply) and slow-release energy. May boost prolactin via beta-glucan.	Primarily anecdotal; not a substitute for effective milk removal.
Herbs & Seeds	Fenugreek, fennel seeds	Traditional use suggests significant effect on milk volume.	Contain phytoestrogens that may mimic estrogen and affect hormones.	Can cause side effects like gas, diarrhea, or body odor. Research on efficacy is mixed.
Nutrient-Dense Foods	Leafy greens, nuts, lean protein	Supports overall energy and well-being during breastfeeding.	Rich in iron, calcium, and protein, all crucial for maternal and infant health.	No direct evidence of increasing milk supply, but vital for health.
Hydration	Water, herbal tea	Direct impact on milk volume and composition.	Breast milk is 87% water. Dehydration can reduce supply.	Drinking excess fluid will not increase supply beyond adequate levels.
Brewer's Yeast	Lactation cookies	Included in many lactation recipes for years.	Provides B vitamins, iron, and other nutrients important for maternal energy.	No strong evidence for direct milk increase. May cause side effects in some.

Practical Dietary Guidelines for Nursing Mothers

Instead of fixating on a few specific items, focus on a comprehensive dietary strategy that provides sustained energy and nourishment. Stay well-hydrated, aim for 8–12 glasses of fluid daily, and drink to thirst. Focus on a variety of food groups including fruits, vegetables, whole grains, and lean proteins. Nutrient-rich snacks are essential for busy mothers and can include trail mix, yogurt with fruit, or hummus with veggies.

Conclusion

While the concept of specific foods that magically increase milk supply is appealing, the reality is that the foundation of a healthy lactation journey is a combination of a balanced diet, proper hydration, and most importantly, consistent and effective milk removal. Galactagogue foods are often nutritious and can be part of a healthy diet, but they are not a substitute for addressing the root cause of low milk production. The best approach is to eat well for your own health and energy, trust the supply-and-demand process, and seek professional guidance from a lactation consultant if concerns arise. Focusing on overall wellness, rather than a few specific foods, is the most sustainable path to a successful breastfeeding experience.

Frequently Asked Questions

The most effective way to increase milk supply is to increase the frequency and effectiveness of milk removal through breastfeeding or pumping. The more milk that is removed, the more the body produces.

Lactation cookies contain ingredients like oats, flaxseed, and brewer's yeast, which are traditionally considered galactagogues. While these ingredients are nutritious, there is limited scientific evidence that cookies specifically increase milk supply. They are best viewed as a healthy snack.

Staying properly hydrated is important for overall health and for producing milk, which is 87% water. While severe dehydration can decrease supply, drinking more than what your body needs will not create extra milk.

There is no special diet required for breastfeeding, and generally, you can eat most foods. Some foods, like high-mercury fish, should be limited. Talk to your healthcare provider if you notice your baby is fussy after you eat a specific food.

Fenugreek is a well-known herbal galactagogue that contains phytoestrogens. Some studies suggest it may help increase milk volume, but more research is needed, and it can cause side effects. Always consult a healthcare provider before taking herbal supplements.

Most foods considered galactagogues are safe as part of a balanced diet. However, herbal supplements containing them are not regulated and can have side effects. Always discuss using supplements with your doctor or a lactation consultant first.

The best diet for a nursing mother is a balanced one rich in whole foods, lean proteins, healthy fats, fruits, and vegetables. Focus on getting enough calories and staying hydrated to support your energy levels and meet your baby's needs.