If you’ve ever struggled with breastfeeding, you know how many well‑meaning friends and family members have advice on how to make more milk: “Drink more water,” they say, “Eat oatmeal every day!” Grocery store shelves are lined with lactation cookies, teas and supplements that promise to give your supply a boost. But in 2025, what does science actually say about foods that increase breast milk supply?

Before exploring specific foods, it’s important to understand how milk is made.

Breastfeeding works on a simple supply‑and‑demand principle: the more often milk is removed from the breast, the more milk your body produces.
Dr. Kam Lam, a breastfeeding medicine physician at Cleveland Clinic, points out that most foods, teas and pills marketed as galactagogues (“milk makers”) aren’t backed by research (health.clevelandclinic.org). She emphasises there is no magic supplement that can replace the normal physiology of milk production.
Lactation consultants agree that the best way to maintain or increase supply is to nurse or pump frequently and ensure that your baby is latching well.

Oats and barley have long been touted as milk boosters. They contain beta‑glucan, a soluble fibre that can influence prolactin, a hormone involved in milk production. Yet high‑quality evidence is lacking.

A 2023 randomised trial comparing lactation cookies containing oats, brewer’s yeast, flaxseed and fenugreek to cookies without these ingredients found no difference in milk production. Researchers behind the 2024 BLOOM trial note that brewer’s yeast and beta‑glucan are widely used, but evidence to support their efficacy is largely absent (pmc.ncbi.nlm.nih.gov).

While oats and barley are nutritious and make great energy‑boosting snacks, they shouldn’t be relied upon as galactagogues alone.

Brewer’s yeast is another common ingredient in lactation cookies. It’s a good source of B‑vitamins and protein, but there are no trials evaluating its efficacy and safety for increasing milk supply (pmc.ncbi.nlm.nih.gov). Until more research is available, treat it as a nutritional supplement rather than a proven milk booster and be cautious if you are a mother suffering yeast intolerance issues like Candida/Thrush.

Fenugreek is probably the best‑known herbal galactagogue. Some small studies suggest it might work by increasing insulin, prolactin or oxytocin secretion, but a meta‑analysis of controlled studies found only a mild effect (ncbi.nlm.nih.gov).
Fenugreek may be helpful in some cases, but only under the guidance of a healthcare professional.

Fennel and its seeds are used in many cultures, sometimes praised for their licorice flavour and believed benefits. However, a 2016 review found no peer‑reviewed randomised trials to support fennel as a galactagogue (pmc.ncbi.nlm.nih.gov).
Reports of gastrointestinal side effects and rare liver toxicity in herbal mixtures containing fennel have also been documented (ncbi.nlm.nih.gov).

Garlic is sometimes suggested as a lactogenic spice. The same 2016 review reported that garlic showed no significant difference in milk production when compared with placebo (pmc.ncbi.nlm.nih.gov). Although garlic may flavour your milk and offer other health benefits, it does not appear to increase supply.

Papaya, particularly unripe fruit or papaya leaves, is another traditional remedy. According to LactMed, no scientifically valid clinical trials support its use as a galactagogue (ncbi.nlm.nih.gov).
Small, poorly controlled studies have experimented with papaya leaf extracts and herbal combinations, but the results are inconsistent (ncbi.nlm.nih.gov). Papaya is safe as part of a balanced diet, yet not as a guaranteed milk booster.

Nuts and seeds such as almonds, walnuts, sesame and flaxseed provide healthy fats, protein, fibre and minerals. Legumes like chickpeas and lentils are excellent sources of plant‑based protein and iron. Many new mothers enjoy lactation cookies or granola bars packed with nuts and seeds. However, there is no high‑quality evidence that these foods directly increase milk production (share.upmc.com). They are still beneficial for overall health and can help nursing mothers meet their increased caloric and nutrient needs.

Fruits and vegetables

Dark leafy greens (spinach, kale, moringa), carrots and other colourful vegetables deliver vitamins, minerals and plant estrogens, supporting maternal health. While they enrich breast milk’s nutritional profile, no controlled trials show they actually boost supply (share.upmc.com).
Dried fruits like apricots and figs are nutrient‑dense; their galactogenic reputation remains anecdotal.

Dates have garnered attention recently. A small 2021 randomised trial gave breastfeeding mothers ten dates daily and saw an 11 % increase in milk volume at two weeks and 23 % at four weeks (bmcpregnancychildbirth.biomedcentral.com).
Nonetheless, there was no difference in infant nutritional status, and the study included only 48 participants.
A 2024 systematic review found that postpartum date consumption boosted milk quantity but concluded that the evidence quality was unacceptable and high risk of bias (bmcpregnancychildbirth.biomedcentral.com).
Enjoy dates for their natural sweetness and iron content, but don’t count on them to dramatically raise your milk supply.

Lean meats, eggs, fish, tofu and dairy products provide essential amino acids and iron. They support your health during the demanding postpartum period, yet they don’t directly stimulate milk production (share.upmc.com).
Likewise, staying hydrated is vital for your wellbeing, but increasing water intake beyond your normal needs does not improve milk production.
A Cochrane review found that advising mothers to drink extra fluids did not increase milk supply (pmc.ncbi.nlm.nih.gov).
Drink to satisfy thirst rather than forcing fluids.

Research consistently shows that the most effective way to increase breast milk is to nurse or pump frequently, ensuring complete breast emptying and a good latch.

Skin‑to‑skin contact, feeding on demand, managing stress and getting adequate sleep all support lactation (health.clevelandclinic.org).

If you’re concerned about supply, consult a lactation consultant to assess latch and feeding frequency. Herbal supplements should only be used under professional supervision because they can interact with medications and cause side effects.

While scientific evidence for specific galactagogues remains limited, many nursing parents share their own success stories. Countless women report that long‑reputed foods and herbs — from oats and brewer’s yeast to dates and fennel — seem to make a tangible difference in their own milk supply.

Choosing a product line designed with breastfeeding and postpartum needs in mind can help you explore these traditional ingredients without compromising nutritional balance. The Nella Vosk Breastfeeding & Postpartum range, formulated by a Certified Postpartum Nutrition Professional, combines these time‑honoured foods with evidence‑based nutrition, ensuring that if you do experiment with galactagogues, you’re also supporting your overall health and recovery. As always, listen to your body and work with a lactation consultant or healthcare provider to determine what’s right for you.