Your body is extraordinary at protecting your baby's nutrition—even at your own expense. Research shows that breast milk composition remains remarkably stable across different maternal diets, meaning your milk will contain the nutrients your baby needs regardless of what you eat.

But here's the critical part: when your diet falls short, your body draws from its own stores to maintain milk quality. This is why many breastfeeding mothers experience:

• Persistent fatigue beyond typical new-parent tiredness
• Slow postpartum recovery as nutrients are redirected to milk production
• Hair loss, brittle nails, and dental issues as minerals are depleted
• Mood changes linked to deficiencies in B-vitamins and omega-3s
• Compromised immune function when protein and micronutrient intake is inadequate

According to the Australian Breastfeeding Association, mothers eating a typical Australian diet most commonly run low in three key nutrients: iodine, iron, and calcium. These aren't just important for your own health—they're essential for maintaining the energy and physical capacity required to produce milk consistently.

The Truth About Milk Supply and Nutrition

Let's address the question every mother asks: Can what you eat increase your milk supply?

The research is clear on this: the single most effective way to increase milk supply is through frequent, effective milk removal—either by breastfeeding or pumping. As the Australian Breastfeeding Association states: "The more milk that's removed from your breasts (and the more often), the more milk you will make."

Nutrition supports this process but doesn't replace it. Think of it this way:

• Frequent nursing/pumping = The primary signal that tells your body to make more milk
• Adequate calories and hydration = The fuel your body needs to actually produce that milk
• Key nutrients = The building blocks for maintaining quality and sustaining production long-term

A 2020 Cochrane Review examining natural galactagogues (substances claimed to increase milk supply) found insufficient evidence that foods, herbs, or supplements significantly boost milk production independent of milk removal. However, the same research confirmed that maintaining adequate nutrition and hydration supports optimal lactation when combined with effective breastfeeding practices.

What this means for you: Don't pin your hopes on "magic" lactation foods. Instead, focus on eating enough, staying hydrated, and ensuring frequent milk removal—these are the factors that actually drive milk production.

When you're breastfeeding, your body requires approximately 500 additional calories per day compared to your pre-pregnancy baseline. For most Australian mothers, this means a total daily intake of approximately 1,800-2,200 calories, depending on your baseline needs, activity level, and whether you're exclusively breastfeeding.But calories are only part of the equation. Here's what your body needs more of during lactation:

Requirement: An additional 25g of protein daily above your pre-pregnancy needs (approximately 71g total daily for most mothers)

Why it matters: Protein is essential for milk production itself, tissue repair, immune function, and maintaining your muscle mass during a period of high physical demand.

Best sources:

• Lean meats (chicken, turkey, lean beef)
• Fish and seafood (especially oily fish like salmon—2-3 serves per week)
• Eggs (complete protein, quick to prepare)
• Legumes (beans, lentils, chickpeas)
• Greek yogurt and cottage cheese
• Nuts, seeds, and nut butters
• Tofu and tempeh (for plant-based eaters)

Practical tip: Aim to include protein at every meal and most snacks. A hard-boiled egg, handful of nuts, or Greek yogurt with fruit takes seconds to prepare and significantly supports your daily needs.

Requirement: 1,000mg daily (approximately 3 serves of dairy or fortified alternatives)

Why it matters: Your body will always ensure your breast milk contains adequate calcium—even if it means drawing from your bone stores. This is why meeting your calcium needs protects your long-term bone health, not your baby's nutrition.

Best sources:

• Dairy milk, yogurt, and cheese
• Fortified plant-based milk (almond, soy, oat)
• Canned fish with bones (salmon, sardines)
• Leafy greens (kale, bok choy, collard greens)
• Fortified cereals and bread
• Tahini and almonds

Requirement: 9-10mg daily (slightly less than pregnancy but still elevated)

Why it matters: Breastfeeding mothers commonly experience iron deficiency, particularly if they had significant blood loss during birth. Low iron directly contributes to the exhaustion many mothers mistake for "normal" new-parent tiredness.

Best sources:

• Red meat (highly bioavailable heme iron)
• Chicken and pork (dark meat has more iron)
• Fish and shellfish
• Legumes and lentils (combine with vitamin C for better absorption)
• Fortified cereals
• Dark leafy greens
• Dried fruit (apricots, figs, dates)

Practical tip: Pair plant-based iron sources with vitamin C-rich foods (citrus, tomatoes, capsicum) to significantly improve absorption.

Requirement: 270μg daily (significantly higher than pre-pregnancy)

Why it matters: According to Australian health guidelines, iodine requirements during lactation are difficult to meet through diet alone. Your GP may recommend an iodine supplement containing 150μg daily.

Best sources:

• Iodized salt (use in cooking)
• Dairy products
• Seafood and seaweed
• Eggs
• Iodine-fortified bread (mandatory in Australia)

Requirement: At least 200-300mg DHA daily

Why it matters: Omega-3s (particularly DHA) support your baby's brain and eye development and help protect your mood and cognitive function postpartum.

Best sources:

• Oily fish (salmon, sardines, mackerel—aim for 2-3 serves weekly)
• Flaxseeds and flaxseed oil
• Chia seeds
• Walnuts
• Algae-based DHA supplements (for plant-based eaters)

Why they matter: B-vitamins (particularly B6, B12, and folate) are water-soluble and transfer directly into breast milk. They're essential for energy metabolism, nervous system function, and mood regulation.

Best sources:

• Whole grains (oats, brown rice, quinoa)
• Eggs
• Lean meats and poultry
• Legumes
• Leafy greens
• Fortified cereals
• Nutritional yeast (excellent for B12 in plant-based diets)

Walk into any mothers' group or scroll through breastfeeding forums, and you'll encounter countless recommendations for foods and herbs that supposedly increase milk supply. Oats. Lactation cookies. Fenugreek. Brewer's yeast. Barley. The list is endless.

So what does the science actually say?

What Research Shows About Galactagogues

A comprehensive 2020 Cochrane Review examined the evidence for oral galactagogues—natural therapies or drugs claimed to increase breast milk production. The conclusion? "There is insufficient evidence to support the use of herbal galactagogues in increasing breast milk production."

A 2023 randomized controlled trial specifically testing lactation cookies found no evidence that these products increase milk supply, despite their popularity and appealing taste.

This doesn't mean these foods are harmful or that mothers who swear by them are wrong—it means that any effect likely comes from the increased calorie and nutrient intake rather than specific "magic" properties.

Common Galactagogues: What We Know

Fenugreek: The most commonly used herbal galactagogue. While traditionally popular, research shows inconsistent results and it can cause side effects (digestive upset, hypoglycemia in some cases, and it may affect thyroid function). The Australian Breastfeeding Association notes that evidence for its effectiveness is limited.

Oats and barley: Rich in beta-glucan fiber, which is theoretically linked to increased prolactin in animal studies. However, human research hasn't confirmed the same effect. That said, whole grains are excellent for providing sustained energy and nutrients, making them valuable in your diet regardless.

Brewer's yeast: Often included in lactation products. While nutrient-dense (particularly in B-vitamins), there's no strong evidence it increases milk supply beyond its nutritional contribution.

Blessed thistle, fennel, and other herbs: Traditional use in many cultures, but limited scientific evidence. Some herbs can interact with medications or have contraindications, so always discuss with your healthcare provider first.

Knowing what to eat is one thing. Actually eating well when you're sleep-deprived, healing from birth, and caring for a demanding newborn? That's the real challenge.

Here are practical strategies that actually work:

You don't need perfect meals—you need meals that pack maximum nutrition into minimum effort. Focus on:

• One-hand foods: Hard-boiled eggs, cheese and crackers, trail mix, fruit, energy balls
• Protein-rich snacks that require zero prep: Greek yogurt, string cheese, protein shakes, nut butter eaten straight from the jar
• Pre-cut vegetables paired with hummus or guacamole
• Smoothies that combine fruit, greens, protein powder, nut butter, and milk
• Batch-cooked proteins (roast a whole chicken, cook a large batch of lentils, grill multiple salmon fillets) that can be added to quick meals throughout the week

Set up dedicated feeding areas or a mobile breastfeeding station in your home with:

• Water bottle (always)
• Non-perishable snacks (nuts, dried fruit, crackers, protein bars)
• Fresh fruit that doesn't require refrigeration (bananas, apples)
• Easy-to-eat foods that won't disturb a feeding baby

Many mothers find they're ravenously hungry during or immediately after feeding—having food within reach means you'll actually eat it.

When people offer to help, give them concrete tasks:

• "Could you bring a lasagna we can freeze?"
• "We'd love pre-cut fruit and vegetables"
• "A batch of healthy muffins would be amazing"
• "Can you do a grocery shop for us? Here's a specific list"

The clearer you are, the more helpful others can be.

Based on Australian health guidelines, many breastfeeding mothers benefit from:

• Iodine supplement (150μg daily, often recommended by GPs)
• Vitamin D (especially if sun exposure is limited or you have darker skin)
• Iron (if deficiency is suspected—get tested rather than guessing)
• Omega-3/DHA (particularly if you don't eat fish regularly)

Always discuss supplementation with your healthcare provider—blood tests can identify specific deficiencies that might be contributing to your fatigue or other symptoms.

A well-balanced meal doesn't have to be complicated. Aim for:

• Protein: Palm-sized portion (eggs, meat, fish, tofu, legumes)
• Complex carbs: Whole grains, sweet potato, quinoa
• Healthy fats: Avocado, nuts, olive oil, fatty fish
• Vegetables: Any kind, any preparation (fresh, frozen, roasted, raw)
• Calcium-rich food: Dairy, fortified plant milk, leafy greens

Quick examples:

• Scrambled eggs + avocado + wholegrain toast + glass of milk
• Stir-fry with pre-cooked chicken + frozen vegetables + brown rice
• Baked salmon + roasted sweet potato + steamed greens
• Bean quesadilla + Greek yogurt + salsa + side of fruit
• Overnight oats + nut butter + banana + chia seeds

Let's be honest: many days, you won't have the capacity for "proper" meals. On those days, these strategies can keep you nourished:

Emergency Nutrition Plan

Morning:

• Smoothie (blend frozen fruit + protein powder + milk + handful of greens)
• OR Overnight oats made the night before
• OR High-quality protein bar + piece of fruit + glass of milk

Throughout the day:

• Graze on nutrient-dense snacks every 2-3 hours
• Keep trail mix, cheese, boiled eggs, and cut vegetables readily available
• Drink water or milk every time you sit down to feed

Evening:

• Simple protein + carb combination (even if it's just eggs on toast or beans on baked potato)
• Pre-prepared meals from freezer if available
• Takeaway/delivery that includes protein and vegetables (Thai curry, poke bowl, Mexican bowl)

Keep These Foods Always Stocked

Pantry:

• Canned beans and lentils
• Nut butters
• Whole grain crackers and bread (can be frozen)
• Canned tuna and salmon
• Dried fruit and nuts
• Protein bars (look for 10g+ protein, minimal added sugar)

Freezer:

• Batch-cooked meals
• Frozen vegetables (just as nutritious as fresh)
• Frozen fruit for smoothies
• Pre-cooked proteins (grilled chicken, meatballs)
• Wholegrain bread (toast on demand)

Fridge:

• Greek yogurt
• Cheese
• Eggs
• Milk (or fortified plant alternative)
• Pre-cut vegetables
• Hummus or other dips

Foods to Limit or Avoid While Breastfeeding

While most foods are safe during breastfeeding, a few warrant caution:

Alcohol

• Alcohol passes into breast milk and can affect your baby's development and sleep patterns
• If you choose to drink, limit intake and wait at least 2 hours per standard drink before nursing
• Consider expressing milk beforehand if you plan to drink
• The safest option is to avoid alcohol during breastfeeding

Caffeine

• Limit to 200-300mg daily (approximately 2-3 cups of coffee)
• Caffeine passes into breast milk and can make some babies unsettled or affect their sleep
• If your baby seems extra fussy, consider reducing caffeine intake

Mercury-Containing Fish

• Avoid high-mercury fish: shark (flake), swordfish, marlin, orange roughy
• Choose low-mercury options: salmon, sardines, trout, flathead, snapper
• Aim for 2-3 serves of fish weekly, focusing on low-mercury varieties

Highly Processed Foods

While not forbidden, heavily processed foods often provide empty calories without the nutrients your body desperately needs. When you're already struggling to eat enough nutritious food, prioritizing whole foods makes the limited eating time you have more valuable.

Vegetarian and Vegan Breastfeeding

Plant-based breastfeeding is entirely possible with careful planning:

Critical considerations:

• Vitamin B12: Must be supplemented (no reliable plant sources)
• Protein: Combine legumes, whole grains, nuts, seeds, and soy products throughout the day
• Iron: Include lentils, beans, fortified cereals, and always pair with vitamin C
• Calcium: Choose fortified plant milks and consume regularly; include tofu, tahini, leafy greens
• Omega-3: Use flaxseeds, chia seeds, walnuts, and consider algae-based DHA supplement
• Iodine: May require supplementation (discuss with healthcare provider)

Practical tip: Work with a dietitian experienced in plant-based nutrition to ensure you're meeting all requirements during lactation.

Food Allergies and Sensitivities

If your baby shows signs of food sensitivity (persistent fussiness, blood in stool, severe reflux, rash), cow's milk protein is the most common culprit. Work with your GP or paediatrician to identify triggers. Elimination diets should be undertaken carefully to avoid nutritional deficiency.

Mothers with Food Allergies

If you have food allergies, ensure you're replacing eliminated foods with nutritional equivalents:

• Dairy allergy → Fortified plant milks, calcium-rich alternatives, possible calcium supplement
• Nut allergy → Seeds, legumes for protein and healthy fats
• Gluten intolerance → Ensure adequate B-vitamins and iron from gluten-free whole grains

Consider connecting with a lactation consultant, dietitian, or your GP if:

• You're concerned about your milk supply despite frequent nursing
• You're experiencing persistent exhaustion even with adequate sleep
• Your baby isn't gaining weight appropriately
• You're struggling to eat enough due to stress, depression, or anxiety
• You have specific dietary restrictions and aren't sure if you're meeting all nutritional needs
• You suspect nutrient deficiency (hair loss, extreme fatigue, brittle nails, mood changes)

The Australian Breastfeeding Association's National Breastfeeding Helpline (1800 686 268) connects you with trained breastfeeding counsellors who can provide evidence-based guidance and support.

Quick Takeaways: Breastfeeding Nutrition and Milk Supply

• The most effective way to increase milk supply is frequent, effective milk removal—not special foods or supplements
• Your body needs approximately 500 extra calories daily during exclusive breastfeeding, with increased requirements for protein, calcium, iron, and iodine
• "Milk-boosting" foods lack strong scientific evidence, but nutrient-dense eating supports overall lactation and your recovery
• Galactagogues (fenugreek, lactation cookies, etc.) haven't been proven effective in research, though they may provide psychological comfort or extra calories
• Focus on practical nutrition strategies: one-hand foods, nutrient-dense snacks, pre-prepared proteins, and keeping food near nursing stations
• Adequate hydration matters as much as food—breast milk is nearly 90% water, requiring approximately 3-3.8L of total daily fluids
• Quality matters more than quantity: Choose whole foods, lean proteins, whole grains, fruits, vegetables, and healthy fats when possible
• Common nutrient shortfalls for Australian breastfeeding mothers include iodine, iron, and calcium—discuss supplementation with your healthcare provider
• Vegetarian and vegan breastfeeding requires careful planning, particularly for B12, protein, iron, calcium, and omega-3s
• Limit alcohol, moderate caffeine (200-300mg daily), and avoid high-mercury fish while breastfeeding

Understanding the evidence behind breastfeeding nutrition is empowering, but putting it into practice while caring for a newborn is the real challenge.

Start with one small change:

• Stock one nursing station with water and snacks today
• Batch-cook one protein this week that can be added to quick meals
• Ask one specific person for one specific type of meal support
• Schedule one 30-minute meal prep session while someone else holds the baby

Sustainable nutrition isn't about perfection—it's about small, consistent actions that support both milk production and your recovery.

For comprehensive support with hydration (a critical but often overlooked component of breastfeeding nutrition), explore our complete guide to motherhood hydration.

If you're looking for convenient, nutrient-dense lactation support, our breastfeeding nutrition collection includes evidence-based products designed specifically for the demands of lactation—including lactation cookies formulated with quality ingredients and our hydration powder that combines electrolytes with nutrients breastfeeding mothers need.

Related Resources

For deeper exploration of specific aspects of breastfeeding nutrition and milk supply:

• How Much Water Should Breastfeeding Mothers Drink? The Science
• Signs of Dehydration While Breastfeeding (And What to Do)
• Postpartum Nutrition & Recovery Guide
• The Best Lactation Cookies in Australia: What Actually Works
• Foods to Increase Breast Milk Supply: Evidence-Based Review

About the Author: Kelly Northey

Kelly Northey is the Founder of Nella Vosk and a Certified Postpartum Nutrition Professional (CPPNP) with over 14 years of experience supporting Australian families through pregnancy, postpartum, breastfeeding, and childhood wellness challenges.

Kelly's journey began with Bamboo Bubby, one of Australia's pioneering brands for infant eczema support, born from her own family's experience navigating severe eczema and the sleepless nights that came with it. After years of working closely with families, health professionals, and specialists, Kelly expanded her expertise into maternal nutrition, hydration science, and postpartum recovery—recognizing that family wellness begins with supporting the mother.

Today, Nella Vosk brings together that decade of hands-on experience with evidence-aligned nutrition principles, offering practical solutions for fertility preparation, pregnancy nourishment, breastfeeding support, postpartum healing, and sensitive skin care across all ages. From lactation nutrition and mineral-rich hydration to eczema-friendly clothing and laundry solutions, Kelly's approach addresses the real, everyday challenges families face.

Having supported thousands of breastfeeding journeys, Kelly specializes in the nutrition and hydration strategies that help mums sustain milk production, energy, and postpartum recovery.

Kelly combines professional certification, lived experience, and ongoing education in maternal and child health to create resources and products that help families thrive—without the overwhelm. Her mission is simple: to offer compassionate, science-backed support that meets parents exactly where they are.

References & Further Reading

1. Australian Breastfeeding Association. (2023). Galactagogues (substances claimed to increase supply). https://www.breastfeeding.asn.au/resources/galactagogues-substances-claimed-increase-supply
2. Australian Breastfeeding Association. (2025). Increasing your supply. https://www.breastfeeding.asn.au/resources/increasing-supply
3. Australian Breastfeeding Association. Breastfeeding and your diet. https://www.breastfeeding.asn.au/resources/breastfeeding-your-diet
4. Department of Health and Aged Care, Australian Government. (2022). How we support breastfeeding and infant nutrition. https://www.health.gov.au/topics/pregnancy-birth-and-baby/breastfeeding-infant-nutrition
5. Foong, S. C., Tan, M. L., Foong, W. C., Marasco, L. A., Ho, J. J., & Ong, J. H. (2020). Oral galactagogues (natural therapies or drugs) for increasing breast milk production in mothers of non-hospitalised term infants. The Cochrane Database of Systematic Reviews, 5(5), CD011505.
6. Palacios, A. M., Cardel, M. I., Parker, E., Dickinson, S., Houin, V. R., Young, B., & Allison, D. B. (2023). Effectiveness of lactation cookies on human milk production rates: A randomized controlled trial. The American Journal of Clinical Nutrition.
7. National Health and Medical Research Council. (2012). Infant Feeding Guidelines. Australian Government.
8. Government of South Australia, Department for Health and Wellbeing. Nutrition for Breastfeeding - Fact Sheet. https://cdn.wchn.sa.gov.au/downloads/WCH/hospital-services/nutrition/women/nutrition-for-breastfeeding-fact-sheet.pdf