What are the best foods to boost lactation? Most healthcare practitioners agree that a balanced, nourishing diet is a great place to start.
Below, you'll find the foods recommended most often for supporting lactation, other natural ways to boost your supply, and a bonus recipe for busy days.
Why Food Matters While Breastfeeding
Breastfeeding takes energy (requiring an extra 300–400 calories per day), and your body works hard to make milk. That's why eating a balanced diet and enough calories and hydration matters so much for your milk supply. Here's what to focus on:
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Protein: Helps your body build and repair tissue and keeps you feeling full between feeds.
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Micronutrients: Vitamins and minerals from colorful fruits, vegetables, and whole grains support your overall health.
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Hydration: Keeping water within reach, especially during long nursing or pumping sessions, is one of the easiest things you can do to support your body while it’s making milk.
What Foods Boost Lactation?
Galactagogues are herbs and foods that are thought to help increase milk supply. Research on their effectiveness is still limited, so you’ll want to chat with your healthcare team before trying any herbal supplements, especially if you're unsure whether something is right for you.
Galactagogue foods that help boost lactation are considered safe for most moms and can easily fit into your regular diet:
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Oatmeal: A warm, filling breakfast that's easy to make during the morning rush.
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Brewer's yeast: Often used in lactation baking and smoothies, and rich in B vitamins.
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Garlic: Adds flavor to everyday meals.
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Leafy greens: Spinach, kale, and other greens offer iron and other nutrients.
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Carrots and sweet potatoes: Naturally sweet and packed with vitamin A.
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Asparagus: A light, versatile vegetable that roasts beautifully.
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Fennel: Adds a subtle licorice-like flavor to salads and roasted vegetables.
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Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds are a healthy source of fats and protein.
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Barley: A hearty whole grain that works well in soups and salads.
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Papaya: A sweet fruit that's easy to add to breakfast or a snack.
Other Natural Ways to Support Your Milk Supply
Food that boosts lactation is just one piece of the puzzle. These tried-and-true techniques can also help:
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Nurse or pump often: Many breastfeeding moms have success nursing or pumping every 2–3 hours, especially overnight if they can manage it, and power pumping once a day.
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Check your latch: If you're unsure how baby is latching, a lactation consultant can give you personalized feedback on latch and positioning.
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More skin-to-skin contact: Holding your baby close can help encourage milk production.
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Switch sides: Alternating breasts during feeds can help encourage more even production.
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Try gentle breast massage: Massaging before or during feeds may help with let-down and emptying.
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Hot packs: Can encourage let-downs and improve milk flow before nursing or pumping.
For more ways to boost your milk supply, check out these 8 tips. If you have concerns about supply, talk with your pediatrician, OB-GYN, or a lactation professional. They can help you make a plan that is best for both you and your baby.
Eating for Two
Breastfeeding is a lot of work, and feeding yourself well is part of caring for your little one. Pick a few foods from the list that you enjoy, keep snacks and water within reach, and try not to stress too much about your supply.
You’ve got this, mama!
Bonus Recipe: No-Bake Lactation Balls
This no-bake recipe (courtesy of The BakerMama) makes a delicious snack for busy days and middle-of-the-night feeds.
Ingredients
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2 cups old-fashioned oats
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½ cup ground or milled flaxseed
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3 tablespoons brewer's yeast
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1 cup peanut butter or almond butter
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½ cup honey
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1 teaspoon vanilla extract
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½ cup dark chocolate chips
Instructions
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Add all ingredients to a bowl except for the chocolate chips. Mix at low speed until well combined.
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Stir in the chocolate chips.
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Roll the mixture into 2-tablespoon-sized balls (or use an ice cream scooper to make balls) and place them on a parchment-lined cookie sheet.
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Refrigerate for 30 minutes or enjoy them right away!
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Once they cool, transfer to an airtight container and store them in the refrigerator for up to 2 weeks.
