Foods to Increase Milk Supply Naturally: What the Evidence Says (and What to Actually Eat)

This article is part of the Breastfeeding Nutrition & Milk Supply: Evidence-Based Guide for Australian Mothers pillar. It focuses on one specific question: which foods and lifestyle habits genuinely support milk production, and how they work together. For the full breastfeeding nutrition picture — including supplements, hydration, and galactagogue research — head back to the pillar.

Supply worry is one of the most common experiences in early breastfeeding. It usually starts with a cluster feeding session that goes on longer than expected, or a baby who seems unsettled after feeds, or simply a creeping anxiety that you're not making enough.

The first instinct is often to reach for food — to find the thing you should be eating that will fix it. That instinct isn't wrong. Food does matter. But it works differently than most of the lists you'll find online suggest, and understanding that distinction will save you a lot of unnecessary stress (and a lot of oat cookies eaten in desperation).

At Nella Vosk, supporting milk production through evidence-aligned nutrition sits at the heart of our Milk & Feeding Support pathway — because what you eat while breastfeeding affects not just your supply, but your energy, your recovery, and your capacity to keep going.

Galactagogues are foods, herbs, or substances traditionally used to enhance lactation. The evidence behind them is mixed — some have clinical trial support, others rely on traditional use and observational data. That doesn't mean they don't work; it means the research hasn't caught up yet. Here's what we know.

Oats and Barley

Oats are the most consistently cited food galactagogue, and the mechanism makes biological sense. Both oats and barley are rich in beta-glucan — a soluble fibre associated with increased prolactin levels, the hormone that drives milk production. Oats are also an excellent source of iron, which matters for milk production and maternal energy.

This is why oats are the base ingredient in most lactation cookies. If you're wondering what else makes a lactation cookie actually functional — beyond just oats — the guide to what works in lactation cookies for low milk supply is worth reading.

Fennel

Fennel seed contains anethole, a phytoestrogen compound associated with stimulating prolactin. It has a long history of use as a galactagogue across multiple cultures, and several small studies support its use for both milk production and reducing infant colic. It's safe, gentle, and one of the better-evidenced plant-based galactagogues.

For a more detailed breakdown of fennel's role in breastfeeding specifically, the article on the breastfeeding benefits of fennel covers the research in depth.

Leafy Green Vegetables

Spinach, kale, silverbeet, broccoli — these aren't galactagogues in the strict hormone-stimulating sense, but they're essential for milk quality and maternal health. They provide iron, calcium, folate, and phytoestrogens. Iron deficiency is one of the more common postpartum nutritional gaps, and it affects energy and milk production indirectly.

Aim for 2–3 servings of leafy greens daily. If you're eating well but still feeling depleted, the article on the best postpartum protein sources for breastfeeding mothers covers the complete nutritional picture beyond vegetables.

Nuts, Seeds, and Healthy Fats

Almonds, flaxseeds, sesame seeds, and walnuts are high in healthy fats, protein, and minerals including calcium and zinc. Flaxseeds and walnuts are also good plant sources of omega-3 fatty acids, which influence breast milk fatty acid composition — relevant to infant brain development. These are calorie-dense foods that support the energy requirements of lactation without requiring large volumes.

Legumes

Chickpeas have a traditional lactation-support history in many cultures — they appear in fenugreek-adjacent herbal traditions and provide a strong combination of protein, fibre, and iron. Lentils are similarly useful for protein and iron intake. Both are practical daily foods for breastfeeding mothers who want nutrient density without a lot of meal preparation.

Brewer's Yeast — A Common Ingredient Worth Understanding

Brewer's yeast appears in many commercial lactation cookies and blends because it's rich in B vitamins, iron, protein, and chromium — all genuinely useful nutrients during breastfeeding. Many mothers do report noticing a supply effect, and its nutritional profile supports the energy demands of lactation.

However, there's an important caveat that doesn't get enough attention: brewer's yeast is a yeast-based product, and for mothers who are prone to thrush or candida overgrowth — which is already more common postpartum due to hormonal shifts, antibiotics during labour, and disrupted gut flora — it can aggravate or trigger a flare. Nipple thrush and oral thrush in babies are genuinely miserable to manage while breastfeeding, and brewer's yeast may be a contributing factor for susceptible women.

This is why Nella Vosk does not use brewer's yeast in any of its products. Our lactation cookies and blends are formulated to deliver galactagogue and nutritional support without yeast-based ingredients, making them a better option for mothers who are candida-prone, currently treating thrush, or simply want to avoid the risk. If you've been using brewer's yeast-containing products and have noticed recurring nipple soreness, white patches, or unusual infant fussiness at the breast, it's worth discussing with your midwife or GP.

Garlic and Ginger

Both garlic and ginger have traditional lactogenic reputations, with some observational evidence for garlic in particular. Interestingly, some research suggests babies may feed longer and take more milk when mothers have eaten garlic — possibly because the flavour transfers to milk and the baby finds it palatable. Whether this translates to increased production or simply increased intake is an open question. Either way, neither needs to be avoided.

Food is one piece of the picture. These are the lifestyle factors that will determine whether what you eat actually translates into supply support.

Feeding or Pumping Frequency

This is non-negotiable. You can eat perfectly and still experience supply issues if feeding intervals are too long or breast emptying is incomplete. If supply is a real concern, the most immediate intervention is more frequent feeding or pumping — ideally 8–12 times in 24 hours for a newborn. No food will substitute for this.

Caloric Intake

Breastfeeding burns roughly 400–500 calories per day. Many mothers, particularly those anxious about postpartum weight, inadvertently undereat during this period. If you're restricting calories significantly while breastfeeding, supply will reflect it. This is not the time for aggressive dietary restriction.

Hydration

Breast milk is predominantly water. Dehydration — even mild, chronic dehydration — reduces milk volume. The goal is drinking to thirst, consistently, throughout the day. Many breastfeeding mothers find they're genuinely not drinking enough simply because they're too tired to remember. Keeping water or a hydrating drink nearby during every feed is the simplest practical fix.

For a detailed look at what hydration actually requires during breastfeeding — including electrolytes and what the research says about fluids and supply — the guide to electrolytes and breastfeeding is the most thorough resource available.

Sleep and Stress

Chronic sleep deprivation and elevated cortisol both suppress prolactin and can affect let-down. This is not about pressuring you to sleep more — early motherhood makes that impossible — but about understanding that stress management and rest, however brief, genuinely affect supply. The lifestyle interventions are as important as the dietary ones.

If supply is your concern right now, start with the foundations: enough calories, enough fluids, and frequent feeding or pumping. Then layer in the galactagogue foods — oats, fennel, leafy greens, legumes, nuts and seeds — as consistent daily habits rather than occasional interventions.

For the full breastfeeding nutrition context, the Breastfeeding Nutrition & Milk Supply Guide is where all of these threads connect. If you want a broader look at everything you can do to support supply naturally — beyond diet — the guide on how to increase milk supply covers the full picture including feeding technique, pumping, and when to see a lactation consultant.