10 Foods to Increase Your Breast Milk Supply

If your milk supply feels low, or you’re just keen to keep it steady, it’s natural to start looking at what you’re eating. There’s a long tradition, across many cultures, of certain foods being used to support breastfeeding mothers, and some of them genuinely do contain nutrients that matter while you’re feeding. But it’s worth saying clearly from the start: no single food will magically boost your supply on its own, and the strongest evidence we have shows that milk supply is driven mainly by how often and how effectively milk is removed from the breast, whether by baby feeding or by pumping.

So think of the foods below as supportive, not miraculous. If you’re worried about low supply, or something has changed suddenly, it’s worth talking to your doctor, midwife or health visitor first, and asking for a referral to a lactation consultant. They can watch a feed, check your baby’s latch and weight gain, and rule out anything else going on before you spend money on teas, supplements or “lactogenic” foods. A lot of the advice out there about breastfeeding is well meaning but not actually based on good evidence, so it’s fine to be a bit sceptical and ask questions.

With that said, eating well while breastfeeding is good for you regardless, and these ten foods are worth having on your regular shopping list.

1. Oats

A warm bowl of oats is one of the most commonly recommended foods for breastfeeding mothers, and there’s a practical reason it keeps coming up. Oats are a good source of iron and fibre, they’re cheap and filling, and they’re easy to eat one handed while you’re feeding a baby at 6am. Some people find that sitting down to a proper breakfast, rather than skipping it, helps them feel calmer, and feeling relaxed can genuinely help with let-down. If you have coeliac disease or a gluten sensitivity, check the packet for “gluten-free” oats, since ordinary oats are often processed alongside wheat.

2. Leafy greens

Spinach, kale and other dark leafy greens give you iron, calcium and folate, all of which your body is working hard on while you’re producing milk. Iron levels can dip after birth, especially if you lost a fair amount of blood during delivery, so keeping greens in your meals is a sensible habit rather than a magic supply fix. A big salad or a handful of spinach wilted into pasta or a curry is an easy way to get more in without much extra effort.

3. Garlic

Garlic has been used by nursing mothers for generations, and it does pass into breast milk and change its flavour slightly. Some babies don’t seem to mind at all, and a few mothers report their baby feeding more eagerly after a garlicky meal. Others find their baby is a bit fussier. There’s no need to force it if your baby seems unsettled by it, but if you already enjoy garlic, there’s no reason to avoid it either. Add it to soups, roasted vegetables or a proper garlic bread.

4. Nuts and nut butters

Almonds, cashews and walnuts are useful for the healthy fats they provide, which support your own energy levels and contribute to the fat content of your milk. Walnuts in particular contain omega-3 fats, which matter for a baby’s developing brain. A small handful as a snack, or a spoon of natural nut butter on toast, is an easy way to work them in. Obviously, if you or your baby have a known nut allergy, or a strong family history of one, speak to your doctor before adding tree nuts to your diet.

5. Sesame seeds

Sesame seeds are surprisingly high in calcium, which is easy to run low on while breastfeeding since your body prioritises calcium for milk production. They’re most useful hulled or crushed (tahini is a good option here too), since whole seeds tend to pass through the body without being fully digested. Sprinkle them on salads, stir-fries or porridge, or use tahini in a homemade dressing or hummus.

6. Oily fish, like salmon

Salmon is a good source of DHA, an omega-3 fat that supports your baby’s brain and eye development and gets passed through to them via your milk. The general guidance is to choose wild salmon where you can and to keep to around two portions of oily fish a week, because of the small amounts of mercury and other contaminants that can build up in oily fish over time. If salmon isn’t easily available or affordable, sardines, trout and mackerel are good, cheaper alternatives with similar benefits.

7. Eggs

Protein needs go up while you’re breastfeeding, and eggs are one of the simplest ways to get a good hit of it along with choline, vitamin D and B12. They’re also quick, which matters more than people realise when you’re feeding a newborn every couple of hours and barely have time to boil the kettle, let alone cook a proper meal. Scrambled, boiled, or turned into a quick omelette with whatever vegetables you have left in the fridge, they’re a solid staple.

8. Carrots

Carrots give you beta-carotene, which your body converts to vitamin A, a nutrient that contributes to the quality of your breast milk. Fresh carrot juice is a popular choice among some breastfeeding mothers, though a bowl of roasted carrots or a warming carrot and ginger soup will give you the same nutrients with more fibre. If you do juice carrots, drink it fairly soon after making it, as the vitamin content drops the longer it sits.

9. Brown rice and other wholegrains

Wholegrains like brown rice, quinoa and wholemeal bread release energy more slowly than refined white versions, which can help keep your blood sugar and energy levels steadier through the day. That matters a lot when broken sleep is already draining your energy. Brown rice also contains B vitamins that support your nervous system and general recovery after birth.

10. Lactation cookies

Lactation cookies usually combine oats, flaxseed and brewer’s yeast, three ingredients that are often mentioned as having lactogenic properties, wrapped up in a cookie that actually feels like a treat rather than a chore. There isn’t strong scientific evidence that these ingredients reliably increase supply for everyone, but plenty of mothers find them a comforting, easy way to get a bit of extra nutrition in during a busy day, and there’s no harm in trying them if you enjoy baking. Look for recipes with reasonable amounts of sugar and butter so they’re not undoing the good work of the other ingredients.

Don’t forget the basics

Food matters, but it’s worth remembering that the biggest factors in maintaining your milk supply are feeding or pumping frequently, making sure your baby has a good latch, and getting enough rest and support where you can. Staying well hydrated helps too, though you don’t need to force down litres of water beyond simply drinking to thirst. If you’re struggling with supply, feel free to try some of the foods above, but please don’t let it stop you getting proper support from a lactation consultant, midwife or health visitor, especially if your baby isn’t gaining weight as expected. That’s always worth checking sooner rather than later.

You might also find these helpful:

• Top Tips For Keeping Your Breast Milk Supply Up
• How to Handle Breastfeeding and Pumping While Traveling
• Common Breastfeeding Myths, Explained