What to Eat to Get Milk to Come In and Boost Your Supply

November 3, 2025 •

4 min read

Breast milk is over 87% water, emphasizing the critical role of hydration and nutrition for lactating parents. A balanced diet, rich in nutrient-dense foods, can support the energy needs of your body, which in turn helps ensure you have what you need to produce milk. Knowing what to eat to get milk to come in involves focusing on overall wellness alongside certain traditionally used foods.

Quick Summary

A balanced and nutrient-rich diet is essential for supporting breast milk production. Many traditionally used foods, known as galactagogues, may assist, but sufficient hydration, rest, and frequent nursing are key.

Key Points

Frequent Milk Removal is Key: Your milk supply operates on a demand-and-supply system, so regular nursing or pumping is the most effective way to signal your body to produce more milk.
Hydration is Essential: Breast milk is mostly water, so drinking to thirst and ensuring adequate fluid intake is crucial for maintaining your milk supply.
Prioritize a Balanced Diet: Instead of relying solely on 'superfoods,' focus on a nutrient-dense diet with plenty of protein, whole grains, fruits, and vegetables to support your overall health and energy.
Consider Traditional Galactagogues: Incorporating foods like oats, fennel, and dark leafy greens, which have been used for centuries, can be a nutritious way to support your lactation journey, though evidence is largely anecdotal.
Mind Your Wellness: Stress and fatigue can negatively impact milk production and letdown. Prioritizing rest, relaxation, and skin-to-skin contact with your baby is vital.
Seek Expert Advice: For persistent concerns about low milk supply, consult a healthcare provider or a lactation consultant for a proper assessment and personalized guidance.

Understanding the 'Supply and Demand' of Breast Milk

Before diving into specific foods, it's crucial to understand that breast milk production is primarily governed by a supply-and-demand system. The more your baby nurses or the more you pump, the more milk your body will produce. While certain foods and herbs, known as galactagogues, are anecdotally associated with boosting milk supply, they are not a substitute for frequent and effective milk removal. A healthy diet supports your overall energy and nutritional needs, which indirectly supports your body's ability to produce milk.

Foods Often Cited to Help Milk Production

Many cultures have long relied on specific foods to support lactation. While the scientific evidence for many of these is limited, incorporating them into a balanced diet is generally considered safe and nutritious.

Oats and Other Whole Grains

Oats are one of the most well-known galactagogues and a great source of iron. Low iron levels (anemia) are known to negatively impact milk supply. Oats also contain beta-glucan, a type of fiber that may increase levels of prolactin, the hormone involved in milk production. A warm bowl of oatmeal can also be comforting and relaxing, which can positively affect your letdown reflex. Other beneficial whole grains include barley, brown rice, and quinoa.

Dark, Leafy Greens

Vegetables like spinach, kale, and broccoli are nutritional powerhouses for new mothers. They are rich in essential vitamins, minerals, and phytoestrogens, which are plant-based compounds that may have a mild, positive effect on breast milk production. Getting a variety of dark green vegetables is important for postpartum recovery and overall health.

Healthy Proteins and Fats

Your body needs plenty of protein to produce milk. Lean meats, fish (especially low-mercury options like salmon), eggs, and legumes are excellent sources. Salmon and other fatty fish are rich in omega-3 fatty acids, which are crucial for your baby's nervous system development and overall health. Nuts and seeds, such as almonds, walnuts, flaxseed, and sesame seeds, also provide protein, healthy fats, and calcium.

Herbs and Spices

Several herbs have been used traditionally for their galactagogue properties, though some require more caution and should be discussed with a healthcare provider.

Fenugreek: This is one of the most commonly cited herbal galactagogues. However, its effectiveness is debated, and it can cause side effects for some women.
Fennel: Often used as a spice or brewed into a tea, fennel is believed to help with milk production and may also help with a baby's digestion.
Garlic: While the flavor may transfer to breast milk, some mothers believe garlic helps boost their supply. It also has immune-boosting properties.
Ginger: Consumed fresh or in a tea, ginger is another food believed to support milk flow.

Legumes and Seeds

Beans and lentils are versatile, protein-rich foods that have been used to support lactation for centuries. Chickpeas, in particular, are a popular choice. Flaxseed meal and brewer's yeast are common additions to lactation cookies, providing fiber, B vitamins, and other nutrients.

The Crucial Role of Hydration

Breast milk is composed of a high percentage of water, making proper hydration non-negotiable for supporting your milk supply. You may feel thirstier than usual while breastfeeding; this is your body's signal to drink more. Water is the best choice, but hydrating fruits, vegetables, and herbal teas also contribute to your daily fluid intake. Over-hydrating to an extreme can also be counterproductive, so drinking to thirst is generally recommended.

Comparison of Common Galactagogues


Food/Herb	Potential Benefit	Scientific Evidence	How to Consume
Oats	High in iron; may boost prolactin via beta-glucan.	Primarily anecdotal, though a healthy and nourishing food.	Oatmeal, lactation cookies, baked goods, smoothies.
Fenugreek	An estrogen-like compound that may enhance milk flow.	Limited and mixed results; can have side effects.	Supplements (capsules), brewed in tea, added to dishes.
Fennel	Contains phytoestrogens; may help milk flow and infant digestion.	Anecdotal; small studies show some promise.	Chew seeds after meals, fennel tea, add to cooking.
Brewer's Yeast	Rich in B vitamins, iron, and protein.	Anecdotal, but nutrient-rich and often used in lactation cookies.	Add to smoothies, sprinkle on popcorn, bake into cookies.
Lean Protein	Provides essential protein and iron for maternal health.	Well-established for overall nutritional support.	Lean meat, poultry, eggs, fish, legumes.

Non-Dietary Factors for Milk Supply

While diet plays a supportive role, several non-dietary factors are far more influential in regulating your milk supply.

Frequent Nursing: The more often your baby nurses, the stronger the signal to your body to produce milk.
Proper Latch and Positioning: A good latch ensures your baby is effectively removing milk, signaling your body to produce more.
Emptying the Breasts: Whether through feeding or pumping, ensuring your breasts are emptied signals your body to increase production.
Rest and Stress Reduction: Severe stress and exhaustion can inhibit milk production by affecting the letdown reflex. Prioritize rest whenever possible.
Skin-to-Skin Contact: Holding your baby skin-to-skin can increase oxytocin levels, which aids in milk release.
Pumping: For mothers away from their baby or with a poor latch, pumping can help establish and maintain supply. "Power pumping" can mimic a baby's cluster feeding.

Conclusion

For mothers asking what to eat to get milk to come in, the most effective approach is a holistic one. While incorporating traditionally used galactagogues like oats, dark leafy greens, and lean proteins can offer nutritional benefits, they are not a miracle cure. The foundation of a healthy milk supply lies in consistently and effectively removing milk from the breast, whether through nursing or pumping. Supporting your body with a balanced diet, excellent hydration, and adequate rest is essential for your well-being and for providing a steady milk supply for your baby. Consulting a lactation consultant can provide personalized guidance if you have ongoing concerns.

For more in-depth information on breastfeeding nutrition, you can consult reputable sources such as the Mayo Clinic's guide on breastfeeding nutrition.

Frequently Asked Questions

There is no scientific evidence to suggest that specific foods cause a rapid increase in milk supply. Any noticeable increase in milk production is more likely the result of increased nursing frequency, proper latch, and adequate hydration.

Lactation cookies typically contain ingredients like oats, brewer's yeast, and flaxseed, which are traditionally considered galactagogues. While there is limited scientific research on their direct effect, they provide good nutrition and may offer a placebo effect, which can help.

Herbal teas containing ingredients like fennel and fenugreek are often used to increase milk supply. You should always discuss the use of any herbal supplements with a healthcare provider, as they are not FDA regulated and can have potential side effects or drug interactions.

Drinking enough water is critical for lactation, as breast milk is primarily water. However, excessive hydration is not necessary and can even be counterproductive. Drinking to thirst is the best approach to maintain your fluid levels.

While few foods need to be strictly avoided, limiting alcohol and excessive caffeine intake is generally recommended. In very large quantities, certain herbs like sage and peppermint might decrease supply. Observe your baby for any reactions to strong-flavored foods, but most foods are safe to consume.

Fenugreek is a common galactagogue, but it may cause side effects for some mothers, such as gastrointestinal distress, and can exacerbate asthma. It is not recommended for pregnant women. Always consult a doctor or lactation consultant before using it, especially if you have other medical conditions.

Vegans and vegetarians can still support their milk supply with a balanced diet. Focus on plant-based protein sources like legumes, lentils, nuts, and seeds. Ensure you get enough iron, calcium, and B12, possibly through fortified foods or supplements, after consulting a healthcare provider.