Make sure your position and latch are good, sneak in a few pumping sessions, and above all, nurse often. When it comes to increasing your breast milk supply, you’ve likely heard these valuable tips before. But if you’re trying them all and still worry that you aren’t making enough milk, can eating certain foods give you an extra boost?
Many cultures have long relied on foods and herbs to promote an ample milk supply. And chances are, you’ve heard another breastfeeding mom talk about how her own supply shot up after she started eating oatmeal for breakfast or drinking fenugreek tea.
There’s no shortage of anecdotal evidence on galactagogues — foods thought to encourage breast milk production. But the truth is, there’s not much high-quality research out there to say for sure whether eating the right stuff can really increase milk supply.
That said, there's no harm in giving them a try with your doctor's approval. Here's a look at five foods thought to help boost breast milk production — and the science behind those claims.
Fenugreek
These aromatic seeds are often touted as potent galactagogues. They contain estrogen-like compounds that are thought to enhance milk flow, and one small study did find that women who drank fenugreek tea three times a day produced significantly more milk compared to those who didn’t.
But there's no widespread evidence to suggest that fenugreek works to increase breast milk supply, so some pediatricians don't recommend fenugreek.
Another thing to keep in mind? Some moms who use fenugreek report that it seems to make their babies gassier. Fenugreek can also exacerbate asthma and it could interact with medications, so check with your doctor before trying it.
Oatmeal or oat milk
Whether in the form of a bowl of old-fashioned oatmeal, a trendy oat milk latte or an oat-filled lactation cookie, breastfeeding moms have long relied on oats to help them make more milk.
Why? The whole grain is a source of iron (half a cup of dry oats has close to 2 milligrams of iron, or around 20 percent of what breastfeeding moms need per day), and low levels of the mineral are known to inhibit milk supply. There aren’t any studies that show eating oats actually helps milk production, though, so this is just one hypothesis.
Fennel seeds
The crunchy, licorice-flavored seeds are another traditional milk booster, and they’re commonly found in lactation cookies and teas.
Like fenugreek, fennel seeds contain estrogen-like compounds that are thought to enhance milk supply. And indeed, a handful of small studies have tied fennel seed consumption to greater milk volume and fat content, as well as infant weight gain. But large-scale research around their supposed breastfeeding benefits is lacking.
Lean meat and poultry
Lean beef, pork, lamb and poultry are top sources of iron. So if getting enough of the mineral promotes a more robust supply, filling up on these foods could be helpful. But again, there’s no direct evidence or research tying meat consumption to increased milk production.
Garlic
The one study looking at the link between garlic and milk supply found that supplementing with the aromatic ingredient didn’t make a difference. But plenty of moms swear that it helps their production — and a clove or two makes almost any savory food more delicious (and healthy). So why not try it?
All in all, there’s not a lot of evidence to support the idea that you can increase your milk supply by eating the right foods. But a handful of studies suggest that certain ingredients might be beneficial — and plenty of breastfeeding moms believe they make a difference. So if you feel like your milk production could use a little help, feel free to try adding a few galactagogues to your menu.
But if you're struggling with milk supply, be sure to bring up your concerns with your doctor (and lactation consultant, if you have one). He or she can evaluate you and your baby for any other underlying issues that may be at play. They can help you pinpoint what might be affecting your milk production and, if necessary, offer other solutions to help ensure your little one gets all the nutrition she needs.
From the What to Expect editorial team and Heidi Murkoff, author of What to Expect When You're Expecting. What to Expect follows strict reporting guidelines and uses only credible sources, such as peer-reviewed studies, academic research institutions and highly respected health organizations. Learn how we keep our content accurate and up-to-date by reading our medical review and editorial policy.
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The more your baby nurses, the more milk your body makes. Don't follow a strict schedule. Nurse your baby whenever they are hungry, for as long as they want, especially in the first few weeks of establishing your supply, and offer the other breast when the first is empty.
Many new moms think that they have a low milk supply when in fact nothing is wrong. As long as your baby is alert, active, and regularly filling and wetting diapers, your supply is likely fine. Remember, it can take a few days after delivery for your milk to come in. Meanwhile, your baby gets colostrum, which is the thick first stage of breast milk, rich in nutrients.
Lack of sleep is really rough on your milk production. If you can, take a “nursing vacation.” Cut back on outside commitments, and spend a couple of days doing as little as possible other than relaxing with your baby, resting, eating, and nursing. (Of course, this is easier with a first baby than when you have older children who also need your attention.)
While stress may not curb milk production, it can hamper your let-down reflex (which releases milk into your milk ducts) and make it harder for your baby to get what they need. Take care of yourself so that you're at your best for your baby. Ask your partner, family, or friends to help with other things. Tell overnight guests to wait a few weeks before they visit, so you can nurse in peace and establish milk supply.
Seek out other new moms who are breastfeeding and lean on each other. If your mom, friend, or grandmother breastfed, ask them what helped. If you're feeling vulnerable while you’re getting your milk supply established, avoid people who are critical or don't support your breastfeeding or who make it hard for you to nurse.
You may have heard the claim that beer stimulates milk supply, but actually, drinking alcohol lowers milk production. For example, one study found that after drinking one or two glasses of wine, women took longer to release the first drop of milk and produced less milk overall.
If you get dehydrated, you'll make less milk. It’s easy to get busy and distracted with a baby, so keep a bottle of water with you, and stash bottles where you usually nurse. Also, try to eat foods that are naturally rich in water, such as fruits and vegetables.
To maintain your milk supply and your own health, if you’re exclusively breastfeeding, you need to get about 300 to 500 calories per day more than what you needed to keep your pre-pregnancy weight. The best diet for a nursing woman is simply a normal, healthy, balanced diet rich in fruits, veggies, and whole grains.
Bottle feeding is fine for later on, but in the first few weeks of establishing your milk supply, your baby should do all their sucking, or at least as much as possible, at the breast. The baby empties your breast much better than a pump does, so you’ll make more milk in response to your baby’s signals compared to a machine.
Certain herbs are thought by some to have milk-boosting effects for many women. One is fenugreek, a seed often used in cooking. Another commonly used supplement is blessed thistle. The research isn't clear on whether either of these supplements really stimulates milk production, but they’re generally considered safe to take while breastfeeding. Avoid fenugreek during pregnancy, because it may cause uterine contractions. Talk with your doctor before using any herbal supplement.
You don't need to eat certain foods to make more milk. Just eat a balanced diet that includes a variety of vegetables, fruits, grains, protein, and a little bit of fat. Some research shows that garlic, onions, and mint make breast milk taste different, so your baby may suckle more, and in turn, you make more milk. If your baby seems gassy after you've eaten broccoli, cabbage, or beans, back off of those foods.
If you mainly or exclusively pump to feed your baby, then most of the advice in this slideshow applies to you, too. Also, your milk letdown and production are cued by your baby, so try looking at a picture of your baby, listening to a recording of their voice, or inhaling the scent from their blanket or sleeper as you begin to pump.
Breast massage can help to boost the volume and fat content of your milk. When your baby is “comfort nursing” (calming and soothing themselves more than drinking), massage your breast near the chest and then a little further toward the nipple, and wait for your baby to take a couple of swallows. Then massage another area of the same breast, and wait for more swallows. Repeat.
Some drugs can affect breastfeeding. Commonly used medicines that may cut your milk supply include antihistamines and decongestants, diuretics, hormonal contraceptives containing estrogen, and some weight loss medications. Check with your doctor about alternatives.
If you’re having a hard time getting the hang of breastfeeding, an experienced, nonjudgmental professional can be a lifesaver. Consider hiring either a postpartum doula or a lactation consultant to give you advice on things like latching on and the best nursing holds for you. (Sometimes you can find both skills in one awesome expert!)