Confused about the best breastfeeding foods to increase milk supply for your baby? Get expert advice from dietitian moms on the top foods to support milk supply!
If you’re breastfeeding, you’re not just feeding your baby—you’re also recovering from childbirth, adjusting to life with a newborn, managing hormone shifts, and operating on very little sleep (we see you, 3 a.m. feedings!). That’s why taking care of YOU matters so much.
Your food choices while breastfeeding can influence your energy, recovery, and potentially even your milk supply. Of course, nutrition is just one piece of the puzzle. Milk production is also impacted by things like nursing or pumping frequency, hydration, rest, and stress levels.
In this post, we’ll walk you through some of the best breastfeeding foods to support your body—no complicated plans or perfection needed. If you’re feeling overwhelmed or unsure where to start, know that you don’t have to figure it all out on your own. Our CNC dietitians specialize in prenatal and postnatal nutrition and are here to support you every step of the way.
Also, let’s be real for a moment: breastfeeding isn’t always easy. For some moms, everything clicks right away—baby latches beautifully, milk flows, and it feels (mostly) magical. But for others, it can feel more like a little alligator is chomping at your nipples. It can be painful, frustrating, and a far cry from those blissful, gauzy scenes.
You deserve to know that it’s completely normal for breastfeeding to be hard at first. Sometimes it gets easier and starts to feel more natural over time, and sometimes it doesn’t, and that’s okay too.
Personally, I had three very different experiences with breastfeeding each child. I struggled big time with my first, never having enough supply even with lactation consultant help, cluster feeding, and nipple guards. I ended up pumping exclusively and it worked wonderfully for us.
With my second, I had an OVER supply (which I was thrilled about at first), until my daughter cried and screamed constantly, likely from being over-fed and uncomfortable. Guidance from our lactation consultant really did help, and I ended up breastfeeding her until one year.
With my third, everything was great—breastfed without a problem. Go figure! Even with the same boobs and same mom, breastfeeding experiences can be so completely unique.
If you’re in the thick of it right now, hang in there. Here are a few words of encouragement to remind you why—if it feels right for you—sticking with it can be so worth it.
Milk production runs on a simple supply-and-demand system. In saying this, in the early weeks, milk production is also hormonally regulated, not just mechanically through feeding frequency. But for the most part, the more often your baby nurses or you pump, the more milk your body is cued to make. But if you’re running low on calories, fluid, or rest, that system can sometimes get thrown off.
Here are a few things that can affect milk supply:
It’s reassuring to know that small dips in hydration or nutrition usually don’t cause a big drop in milk supply right away — your body is incredibly smart and often prioritizes milk production. But if your body isn’t getting enough fuel, fluids, or rest over time, it can start to take a toll, not just on your supply, but on your overall well-being too. Stress and exhaustion can also make it harder for your milk to let down, even if you’re making plenty, which is why caring for yourself is such an important part of the process.
There’s also a lot of buzz around lactation-boosting foods (known as galactagogues), but the research is mixed. Some moms swear by oats or fenugreek tea, while others notice no difference.
What’s clear is this: no single food will magically boost milk supply overnight, but building a nourishing foundation with food, fluids, and regular milk removal can help support your body’s natural ability to produce milk.
Water and staying hydrated is absolutely key. But when it comes to different herbal supplements, always speak with your healthcare provider or lactation consultant before starting any, especially if you’re pregnant, have a health condition, or are taking medication. While many of the foods listed below are generally safe, herbs and supplements can interact with medications or carry side effects for some individuals.
The evidence behind most galactagogues is limited and mostly anecdotal. They may help, but even if they don’t, these foods and herbs can still be nutritious, comforting additions to your diet.
Here’s a breakdown of foods and herbs often believed to support milk production, along with what the science actually says.
Oats are one of the most well-known galactagogues (foods that may help increase milk supply). They’re rich in iron and beta-glucan, a unique type of fibre that may help increase prolactin, the hormone responsible for milk production.
While there’s no definitive clinical study proving that oats alone increase milk supply, many parents report that including oats regularly helps support their lactation efforts. Plus, they’re comforting, budget-friendly, and easy to prep!
Try: Overnight oats, no-bake oatmeal cups, or homemade granola bars you can eat one-handed during those middle-of-the-night feeds.
Spinach, kale, and collard greens are rich in calcium, iron, and folate, which are key nutrients for postpartum recovery. They also contain plant estrogens (aka phytoestrogens) that may support milk supply, though evidence is more theoretical than proven. More on nutrient-rich lactation diets.
Try: Throwing a handful of spinach into your smoothie (such as this banana date smoothie) or baking it into egg muffins.
These are packed with protein, fibre, and healthy fats (including omega-3s), which are key for brain health and energy levels. Not to mention, they’re also an easy one-handed snack when you’re multitasking.
Try: Almond butter on toast, trail mix, or energy bites with flax, chia, or hemp seeds.
Lentils, chickpeas, and black beans provide protein, fibre, and iron, making them a great base for lactation-friendly meals. While not directly tied to milk supply in studies, they’re a nutritional powerhouse in any postpartum diet.
Try: Hummus, lentil soup, or a batch of black bean tacos.
Brown rice, quinoa, barley, and whole grain breads provide complex carbs to keep your energy up; important when you’re running on baby snuggles and no sleep.
Fennel contains phytoestrogens—plant compounds that mimic estrogen in the body—and has been used for centuries in many cultures to support lactation. Some small studies suggest fennel may help increase milk volume and fat content, potentially supporting infant weight gain. However, results are mixed, and there’s no clear consensus on the ideal dose or long-term safety. Learn more about fennel’s potential role in boosting milk supply
Try: Adding fresh fennel to soups or sipping fennel tea (if cleared by your healthcare provider).
Fenugreek is one of the most well-studied herbal galactagogues used to support lactation. Some small studies show that it may help increase milk volume, particularly when consumed as tea or capsules. In one clinical trial, participants who drank fenugreek tea three times a day reported an increase in breastmilk production.
That said, experiences vary. Some parents notice a difference, while others don’t…and side effects like gas, diarrhea, or body odour (yep, like maple syrup!) aren’t uncommon. See the full review of fenugreek studies.
Important note: Fenugreek is not recommended during pregnancy due to its potential to stimulate uterine contractions. It’s also not advised for those with bleeding or clotting disorders. Always speak with your healthcare provider or lactation consultant before starting any herbal supplements.
Garlic’s odor is transmitted to breastmilk, but babies seem to like it! When mom eats garlicy foods, studies show it increases infant sucking time. This is a win for breastfeeding moms: More breastmilk is produced to support what a baby requires, so if they drink more, your body will produce more. Supply and demand! Bonus: Garlicy breastmilk may also enhance the breastfed infant’s food choices in the long term (if they grow up loving garlic, you’ll know why!).
Many breastfeeding parents turn to herbal supplements, tinctures, and teas to try to boost milk supply, even though research is limited and herbal products aren’t well-regulated. Most resources offer mixed recommendations, which can be super confusing during an already overwhelming time.
Here’s why it’s so unclear: There are very few human studies on the effects of herbs during breastfeeding. It’s considered unethical to conduct experimental research on breastfeeding parents and infants, and it’s also complicated and costly to measure changes in breastmilk composition after herbal use.
In short: we simply don’t have enough solid evidence to say, “yes, take herbal supplements to boost your milk supply” — because we don’t know for sure if it’s (a) effective or (b) safe for you or your baby. For that reason, most experts don’t strongly recommend it.
That said, here’s what we do know about some foods and herbs often mentioned in relation to breastfeeding. Always talk to your doctor or a lactation consultant before trying any supplements.
A 2019 clinical study tested the safety of Mother’s Milk Tea, which contains fennel, anise, coriander, fenugreek seed, and other herbs.
Sixty breastfeeding women were randomized to receive either Mother’s Milk Tea or lemon verbena tea. They monitored any adverse effects for 30 days, plus additional follow-ups through the infants’ first year.
The findings? The tea was found to be safe, with no adverse effects reported for either moms or babies.
Important note: The study tested safety, not effectiveness — so while some moms anecdotally report an increase in supply, there’s no strong evidence to confirm that.
Bottom line: If you want to try Mother’s Milk Tea, it’s safe — but manage your expectations!
Some doctors may prescribe Domperidone to help increase breastmilk supply. Here’s how it works: Prolactin is the hormone primarily responsible for milk production. Domperidone increases prolactin levels, which can stimulate milk production.
Many parents notice an improvement in supply within a few days to a week after starting. However, Domperidone doesn’t work for everyone, and researchers aren’t exactly sure why.
Typical starting dosage is 10 mg three times daily, though some doctors recommend increasing to 20 mg three times daily if needed.
Safety note: In rare cases (about 1 in 10,000 women), Domperidone has been linked to rapid heart rate issues (especially in those with pre-existing heart conditions or arrhythmias). If you have a known heart condition, Domperidone may not be the right option for you. Always discuss the risks and benefits with your doctor.
Continuing your prenatal multivitamin, vitamin D, and possibly omega-3s can help meet your increased nutrient needs while breastfeeding. If you lost a lot of blood during delivery, an iron supplement might also be recommended.
While herbal teas like Mother’s Milk Tea (see above) are generally considered safe, their effectiveness in increasing milk supply is still anecdotal.
Feeding your baby = hungry all the time? Totally normal. Producing breastmilk uses up about 650 extra calories per day, so it makes sense that your body is asking for more food. The key is to stay well-fueled with meals and snacks that are quick, easy, and nourishing.
Need ideas? These Muffin Tin Egg Cups and Fruit and Seed Granola Bars are two of our favourite one-handed options for nursing moms.
First things first: all foods can fit in a breastfeeding diet. That said, a few foods or drinks may affect your milk supply or your baby’s digestion.
Caffeine is considered safe in moderation while breastfeeding. Experts recommend limiting intake to no more than 300 mg per day—that’s roughly 2–3 cups of coffee. Some babies may be more sensitive and show signs like fussiness or disrupted sleep. If you suspect a connection, try cutting back gradually and see how your baby responds.
Yes, you can enjoy the occasional drink. Just be mindful of timing and quantity. However, not drinking alcohol is the safest option for breastfeeding mothers. After one standard drink, wait at least 2–3 hours before breastfeeding again. There’s no need to “pump and dump” unless you’re trying to relieve fullness or maintain your supply.
Mercury can be passed through breastmilk, so it’s best to avoid high-mercury fish like king mackerel, swordfish, tilefish, and bigeye tuna. Instead, choose low-mercury, high-omega-3 options like salmon, trout, sardines, or canned light tuna. See full breastfeeding and mercury guidelines.
Nutrition isn’t the only piece of the puzzle. If you’re feeling stressed, exhausted, or overwhelmed (which, let’s be real, is basically the postpartum trifecta), it can impact your supply too. But here’s something we want to say loud and clear: if you’re struggling to produce enough milk, it’s not your fault.
So many factors influence milk supply—some within your control, and many that are not. Whether you breastfeed, formula-feed, or do a combination of both, what matters most is that your baby is fed and you feel supported. Fed is best, always.
If you are breastfeeding and want to support your supply, here are a few ways to make life just a little easier:
Your worth is not measured in ounces of milk. You’re a good mom no matter how you feed your baby.
Yes! Flavours from your diet (think garlic, spices, fruits) do make their way into your milk, and research shows babies actually enjoy the variety. It’s a great way to help shape your baby’s future food preferences and raise a little foodie from day one.
You’ll need about 350–400 extra calories a day while breastfeeding. No need to count, though—just aim to eat when you’re hungry, include a mix of protein, carbs, and fat, and listen to your body’s cues. And remember: going below 1,800 calories/day may affect your milk supply.
Breastfeeding is a journey, and no two journeys are the same. Whether you’re nursing, pumping, combo-feeding, or formula-feeding, your baby is lucky to have you.
If you’re looking for support with food ideas, easy recipes, or help navigating milk supply concerns, our dietitians at Centred Nutrition Collective are here for you. And if you’re struggling with feeding or have supply concerns, connecting with a lactation consultant can make a huge difference. You’ve got this, mama. And we’ve got you.
*By subscribing, I consent to receiving emails from Centred Nutrition Collective. I understand that I can unsubscribe at any time.
