Increase Milk Supply – Top 10 Lactogenic Foods for Best Results

Let’s talk about the kind of food that can actually help increase milk supply. Eating well isn’t just about feeling good—it plays a real role in how your body makes breast milk. Certain foods can support the hormones and nutrients involved in lactation. So, if you’re wondering what to eat while breastfeeding, you’re in the right place.

If you think you have a low milk supply, the first step is to try increasing milk production naturally through what you eat each day.

But before you dive in, check out our page, “Is my baby getting enough breast milk?” It can help you figure out if you actually have a low supply or if everything’s going just fine.

Now, if it turns out you do need a boost, this page walks you through the best foods to help increase milk supply. These are nutrient-rich options that support your body’s natural milk-making process.

If you don’t have a low supply, you don’t need to load up on galactagogue foods. Eating too many of them can lead to an oversupply, which can bring its own challenges.

Too much milk might sound like a good problem, but it can cause blocked ducts, mastitis, and even a foremilk-hindmilk imbalance, which could make your baby gassy and fussy.

Stick with what your body needs. We’ll help guide you through it.

Top 10 Foods That Increase Milk Supply

#1. Oatmeal

Oatmeal is one of the most popular foods to help increase milk supply—and for good reason. Oats are packed with tryptophan, polysaccharides, and saponins. These nutrients support milk-making hormones and overall lactation.

Many breastfeeding moms notice a boost in supply just by having a hearty bowl of oats each morning. It’s simple, warm, and nourishing. Plus, there are so many ways to enjoy them—oatmeal, lactation cookies, or even homemade granola.

#2. Moringa

Moringa is a powerhouse when it comes to supporting milk production. It’s loaded with nutrients like iron, calcium, potassium, and vitamins A and C. It also packs antioxidants that help your body recover and stay healthy while breastfeeding.

MDPI – This review pooled multiple randomized trials. It found supplementation with Moringa increased milk volume by up to ~400 mL/day in some interventions.

What makes moringa really stand out? Several clinical studies suggest it can help increase milk supply—especially when taken in the early days after birth. Some research even shows that starting moringa before delivery might support earlier milk production.

Most moms take it in capsule or powder form, but you can also add moringa to smoothies, soups, or teas. Just be sure to use a trusted source.

#3. Barley

You might’ve heard that drinking a beer can help increase milk supply. But here’s the real scoop—it’s not the alcohol doing the work. It’s the barley in the beer. And the truth is, alcohol can actually reduce milk production.

Barley is rich in beta-glucan, a type of fiber that helps raise prolactin levels. Prolactin is the hormone that tells your body, “Hey, it’s time to make more milk.” That’s why barley has earned its reputation as a natural lactogenic food.

Pubmed – A controlled trial found that a supplement based on barley malt with β‑glucan (plus lemon balm) significantly increased milk output compared to a placebo.

You can add whole barley to soups, stews, and even homemade bread. It’s hearty, easy to use, and supports your milk supply naturally.

You’ll also find barley in malt form. When barley is germinated, it turns sweet and syrupy—this is called barley malt, and it still contains beta-glucan. Just make sure it’s pure malt without added sugar. You can drizzle it into warm drinks, blend it into smoothies, or even pour it over pancakes.

Barley also contains tryptophan, which supports serotonin release. That means it might not only help increase milk supply, but also give your mood a gentle boost.

Some moms also use barley grass or barley water to help make their milk creamier and more nourishing. Give it a try and see how your body responds.

#4. Increase Your Milk Supply With Raw Almonds

Have you ever noticed your milk supply dip around your period? You’re not alone—many moms experience this. A common recommendation is to get more calcium and magnesium during that time to help maintain supply.

Raw almonds are a simple, nutrient-packed snack that can support this. Just 100 grams of almonds gives you about 67% of your daily magnesium and 26% of your calcium needs. That’s a powerful combo for lactating moms.

Almonds also contain tryptophan, which supports serotonin production—great for your mood and your milk.

Try pairing almonds with a banana for a quick, satisfying snack. Or better yet, pour some almond milk over your homemade lactation granola (recipe above). It’s a delicious way to nourish your body and help increase milk supply naturally.

#5. Leafy Green Vegetables, Especially Seaweed

Leafy greens are a great way to support your body while breastfeeding. They’re rich in vitamins like A, C, E, and K, plus iron, calcium, and folate—all of which your body needs to make quality breast milk.

Some moms say that leafy greens help increase milk supply, and while research is limited, these veggies do offer key nutrients that support overall lactation. Kale, spinach, and rocket (also known as arugula) are great choices.

Toss them in smoothies, stir-fries, soups, or eat them raw in a salad—you can’t go wrong with greens.

In Korean culture, it’s common for new mothers to eat miyeok-guk—a seaweed soup made from brown seaweed—right after giving birth. Many Korean moms swear by it, saying it helps their bodies heal and increase milk supply. It’s often eaten daily for several weeks postpartum. This mom shares how she felt more energized and noticed her milk came in faster after including seaweed soup in her meals. Personally, I have also seen really great results with Nori – the seaweed wraps you eat with Sushi.

#6. Fenugreek for Increasing Milk Supply

Fenugreek is one of the most talked-about herbs for moms looking to know how to increase milk supply. It contains phytoestrogens, which may help support the hormones that drive milk production.

In my experience, drinking fenugreek seed tea is more effective than taking supplements. To make it, boil 1 tablespoon of fenugreek seeds in 1 liter (about 1 quart) of water for 10 minutes. Strain it, and enjoy up to four cups a day. A splash of lemon juice and honey makes it much easier to sip.

Some moms see results in just a few days, while others may need a little longer. Either way, it’s worth giving it a try—just be sure to monitor for any side effects, like digestive changes or a maple syrup scent in your sweat (yes, really!).

#7. Ginger

Ginger isn’t just for calming nausea or adding flavor to your meals—it may also help increase milk supply. A clinical trial in 2016 found that mothers who took ginger capsules right after birth produced more breast milk by day three compared to those given a placebo. Researchers believe ginger stimulates the milk-making hormone prolactin, which explains its lactogenic effect.

The best part? Ginger is easy to add to your daily routine. You can brew it as a tea, cook with fresh ginger, or even take it in capsule form if you prefer. Many moms also enjoy it in smoothies, stir-fries, or soups.

Beyond supporting lactation, ginger is full of antioxidants and has natural anti-inflammatory properties—perfect for recovery in those early postpartum weeks.

#8. Green Papaya

Green (unripe) papaya has long been used in many Asian cultures as a natural way to help increase milk supply. It’s especially popular in soups and stews for new mothers, where it’s believed to support lactation and postpartum recovery.

Nutritionally, green papaya is rich in vitamins A, C, and E, along with enzymes, fiber, and antioxidants. These nutrients not only nourish your body but may also play a role in stimulating prolactin, the hormone responsible for milk production.

Some small studies suggest that green papaya can support better milk flow and even help with infant weight gain, though more research is still needed to confirm its effectiveness.

It’s easy to add green papaya to your diet—try it simmered in a broth with chicken or fish, or cook it as a vegetable side dish. Lightly cooked papaya is gentle on the stomach and soothing during the postpartum period.

#9. Brewer’s Yeast is a Powerful Lactogenic Food

Brewer’s yeast is a nutrient-rich supplement often included in lactation cookies and smoothies. It’s packed with B vitamins, iron, protein, selenium, and chromium—all important for postpartum energy and recovery. Many breastfeeding mothers use brewer’s yeast to help increase milk supply, though the scientific evidence is still limited.

Some researchers believe its beta-glucan content may play a role in stimulating prolactin, the hormone that tells your body to make more milk. While we don’t yet have large clinical trials proving its effectiveness, plenty of moms report fuller breasts and better pumping sessions when they add it to their diet.

Brewer’s yeast is easy to use: stir the powder into smoothies, bake it into lactation cookies, or sprinkle a little into oatmeal. Just make sure you’re using pure brewer’s yeast (not baking yeast) to get the nutritional benefits.

#10. Fennel

Fennel has been used for centuries as a natural way to help increase milk supply. The whole plant, especially the seeds, contains phytoestrogens—compounds that may support the hormones involved in milk production.

Some small studies suggest fennel can boost milk volume and even improve fat content in breast milk, though results aren’t always consistent. Still, many moms find it helpful, and it’s a gentle, food-based option worth trying.

The best way to use fennel is fresh. Chop the bulb into salads, roast it with vegetables, or toss it into stir-fries. You can also make a simple fennel tea by steeping crushed seeds in hot water. It’s soothing, flavorful, and may give your supply a little lift.

Other Foods Worth Mentioning

Alongside the top galactagogues, there are plenty of everyday foods that may support your body and help increase milk supply.

• Vegetables such as asparagus, green beans, carrots (including carrot seeds), yams, sweet potatoes, peas, and beets are nutrient-dense and supportive of healthy lactation.
• Nuts and seeds are also powerful allies. Try cashews, macadamia nuts, sesame seeds, or avocados for healthy fats and minerals that nourish both you and your baby.
• Whole grains provide steady energy and nutrients for milk production. Millet, brown rice, and other grains and legumes all fit beautifully into a breastfeeding diet.
• Hydration matters too. Water is always best, but other lactogenic beverages can help, such as coconut water, certain lactation teas, or even drinks like Body Armor, jungle juice, ginger ale, or caffeine-free “coffee” made with chicory, dandelion, or malt.
• Aromatics like garlic and onion may also support lactation, as long as you don’t notice digestive discomfort from them. Most babies tolerate these flavors well once they pass into breast milk.
• Don’t forget the lactogenic spices—marjoram, basil, anise seed, dill, caraway, and turmeric. Just half a teaspoon of turmeric a day may help increase milk supply and even lower the risk of breast infection.
• For fruit, apricots have been traditionally used to support breastfeeding mothers.

Diet Hacks for Increasing Milk Supply Naturally

How to produce more breast milk by nourishing your body

• The simplest way to support your milk supply is to make sure you’re eating enough. Breastfeeding burns extra calories every day, so your body needs plenty of fuel. Getting enough calories not only helps you keep up your energy but also supports the quantity and quality of breast milk. (You can use our calorie calculator for breastfeeding mothers to find your personal needs.)
• Hydration is just as important. Aim for enough water and fluids throughout the day to stay well hydrated—your body needs extra water to keep up with milk production.
• And don’t forget about healthy fats. Omega-3, 6, and 9 fatty acids play a role in milk composition and brain development for your baby. You’ll find omega-3s in foods like avocados, chia seeds, flaxseed, and walnuts—all simple additions to your daily diet.

Avoid Anti-Lactogenic Foods and Herbs

Just as some foods and herbs may help increase milk supply, others can have the opposite effect. These are called anti-lactogenic, and it’s good to know which ones to watch out for.

Alcohol

Alcohol can interfere with the hormone oxytocin, which is needed for your milk let-down reflex. Without a strong let-down, milk doesn’t flow as easily. Even one night of heavy drinking can temporarily lower supply. That said, the occasional small glass of wine is usually considered safe if timed carefully between feeds.

Sage, Parsley, and Peppermint

In cooking-sized amounts, these herbs are fine. In fact, peppermint is sometimes used in teas to soothe digestion for moms and babies. But in larger doses, they can decrease milk supply. Too much parsley pesto or lots of peppermint candies can have a negative effect. Sage tea is actually a traditional remedy for mothers who want to wean, since it reliably lowers supply.

Chasteberry for Engorgement

This herb lowers prolactin, the hormone that drives milk production. Sometimes it’s recommended to women with engorged breasts, but it should only be used if the goal is to reduce milk supply. If you’re dealing with engorgement but still want to keep breastfeeding, turmeric is a safer option. Its anti-inflammatory benefits can ease swelling without affecting supply.

Resources

• La Leche League – International breastfeeding support