Foods to Increase Breast Milk Supply
Breastfeeding is powerful—but it doesn’t always come easy. Many new moms wonder how they can support their milk supply and feel more confident along the way. The good news? Your kitchen might hold more answers than you think.
This guide is for every mom looking for simple, natural ways to support lactation without added stress. From superfoods to comforting classics, discover what to put on your plate to help give your baby the very best start.
Barley
Barley supports milk production because it contains large amounts of beta-glucan, a type of fiber. Beta-glucan may boost levels of prolactin, a hormone important for making breast milk. While some believe beer helps with lactation, it’s actually the barley in beer—not the alcohol—that might offer benefits.
Ways to add barley to meals include:
- Stir cooked barley into soups or stews
- Add barley flakes to homemade bread
- Use barley as a base for salads or risotto
- Blend barley flakes with water to create a nutritious milk-like drink
Barley Malt
Barley malt is a sweet syrup made from sprouted barley and is another beta-glucan-rich option for those already using whole barley in meals. You can usually find barley malt syrup in health food or specialty stores. When shopping, look for products labeled 100% pure barley malt, since some brands add corn syrup to make it sweeter and cheaper.
Barley malt syrup or powder can be stirred into drinks like chocolate milk with unsweetened cocoa or used in baking as a substitute for maple syrup. Its mild flavor and easy use make it a popular choice for boosting nutrition in everyday recipes.
Oats
Oats are another grain high in beta-glucan, second only to barley. Many breastfeeding parents turn to oats as a go-to ingredient to help support milk supply. They’re affordable, filling, and versatile—perfect for breakfast bowls, energy bites, or homemade granola. Steel-cut oats are often recommended by lactation consultants as a hearty, nutrient-rich choice.
Additional Types of Whole Grains
Whole wheat and brown rice are often overlooked but can add variety and balance to a breastfeeding diet. Unlike white flour or white rice, these grains retain their natural layers, offering more texture and flavor.
Try using whole wheat flour in baked goods like bread, pancakes, or muffins. Brown rice can easily replace white rice in most dishes, making it a simple way to upgrade your meals without changing your routine.
Brewer’s Yeast
Brewer’s yeast contains B vitamins, iron, protein, chromium, and selenium. It’s commonly used as a supplement to boost nutrient intake, especially for breastfeeding parents.
Though not well-studied for milk production, it’s a popular ingredient in lactation cookies and smoothies because of its nutritional value. The strong, bitter taste can pass into breast milk, and some babies may become gassy or fussy when their mothers consume it. Most recipes suggest starting with small amounts, such as a quarter-cup in a batch of pancakes or baked goods.
Fennel and Fenugreek Blend
Fennel and fenugreek seeds are two well-known herbs that may help boost breast milk supply. Both contain phytoestrogens—plant-based compounds that can act like hormones involved in milk production. These herbs have been used for generations in places like India and the Middle East to support lactation. In North America, fenugreek is commonly found in teas and capsules made for breastfeeding mothers.
When trying fenugreek, start with small amounts. The ideal dose for increasing breast milk isn’t fully known, and too much may cause side effects like diarrhea or a sweet, maple-like smell in sweat and urine. Anyone with diabetes, heart issues, or allergies to nuts or legumes should check with a healthcare provider before use.
Fennel has a mild, sweet flavor and is easy to add to meals. You can enjoy it raw in salads with olive oil and citrus or cook it to soften the taste—perfect with chicken or fish. For those who don’t enjoy the flavor, fenugreek is also available in capsule form.
Papaya
While scientific evidence is limited, papaya is widely used in traditional remedies—especially in parts of Asia—as a way to support milk supply. It’s enjoyed both raw and cooked in a variety of dishes.
Papaya tastes great with yogurt, cereal, or other fruits. It is also a popular addition to soups, salads, and noodle dishes for extra flavor and color.
Additional Foods for Increasing Milk Supply
Many foods can support a healthy breastfeeding diet and may help with milk production. Leafy greens like spinach, kale, and asparagus are rich in iron and calcium—two nutrients important for nursing mothers. Seeds such as sesame, poppy, caraway, anise, and coriander provide healthy fats and protein, which are also key for breastfeeding.
Adding apricots, red beets, dill, and lactation snacks can supply extra vitamins, fluids, and omega-3 fatty acids. Dairy products, along with a balanced, nutrient-rich diet, help meet the added calorie needs and support hydration—both important for making breast milk.
Foods That May Reduce Milk Supply
Alcohol
Some believe alcohol helps nursing parents relax and improves milk flow, but studies show it can have the opposite effect. Alcohol may relax the parent but can block oxytocin, reducing letdowns and overall milk production. While an occasional drink is unlikely to cause major changes, frequent or heavy drinking may lead to a noticeable drop in supply.
Alcohol can also pass into breast milk, which may impact a baby’s health and feeding pattern. To protect both the milk supply and your baby’s well-being, it’s best to avoid regular or heavy alcohol use while breastfeeding.
Sage, Parsley, Peppermint, and Menthol
Some common herbs and flavors—including sage, parsley, peppermint, and menthol—may impact breast milk if eaten in large amounts. Sage is often used in roasted dishes, while parsley can be a main ingredient in salads. Peppermint is found in teas and many candies or gums.
Using these herbs in small or typical amounts is usually safe. However, consuming them in larger quantities may reduce milk supply for some breastfeeding parents.
Chasteberry
Chasteberry is a plant often taken as a supplement to help with hormone-related symptoms. Many people use it for relief from premenstrual syndrome (PMS), endometriosis, and menopause. Some also recommend it to breastfeeding mothers to ease breast swelling or engorgement.
Chasteberry works by affecting the pituitary gland, which can lower the body’s production of prolactin. When prolactin levels drop, milk supply may decrease. Because of this, breastfeeding parents should be cautious about using chasteberry. Other natural remedies, like turmeric or cabbage leaves, may help reduce swelling without lowering the milk supply.
Chasteberry supplements are widely available, but it’s best to talk with a healthcare provider before starting any new herbal remedy—especially for those with specific health concerns.
Choosing the right foods can make a meaningful difference in your breastfeeding journey. From barley to papaya, small daily choices may help support your milk supply naturally and gently.
As every body is different, what works for one person may not work for another. Stay curious, listen to your body, and speak with a healthcare provider if you have concerns—nourishing yourself is the first step in nourishing your baby.
