• Alyssa Fontaine, RD
• Jun 23, 2026

Best Foods to Increase Milk Supply: What a Lactation Dietitian Actually Recommends

With the amount of claims and misinformation out there, it’s hard to tell science from fiction sometimes. It’s very normal to look at the reels telling you about how to boost your milk supply, fennel, lactation cookies, the whole nine, and feel overwhelmed. 

That’s why, as lactation and breastfeeding dietitians, we aim to break these claims down for you and help you find practical and true evidence-based solutions to support your milk supply.

Does What You Eat Really Affect Your Milk Supply?

Trust your body, it can and will produce milk regardless of your diet, meaning you don’t need to stress about achieving the perfect balance, nutrients, or meals.

What your nutrition will affect, however, is the quality of your milk and your own recovery after childbirth. Milk production is more affected by how often your baby feeds, how effectively you use a pump, and even when you use a pump.

Most Important Nutrients for Breastfeeding Mothers

During lactation, some nutrients become super important. Here is a list of key nutrients your should keep an eye out for:

Nutrient	Daily Goal	Why It Matters
DHA (omega-3)	200–300 mg	Baby’s brain and eye development
Iodine	290 mcg	Baby’s thyroid and brain
Choline	550 mg	Baby’s brain growth
Vitamin D	600 IU+	Bone health for both of you
Vitamin B12	2.8 mcg	Nerve and blood health
Iron	9–10 mg	Postpartum energy and recovery

Most parents are good by sticking to their prenatal vitamins and boosting DHA. For personalized advice however, consult your dietitian who can adjust it based on your specific needs!

Foods Said to Boost Milk Supply — and What the Evidence Actually Shows

There is a category of foods called “galactagogues”. These are thought to boost milk production; however, most lack solid research to demonstrate any meaningful effect.

Foods with Some Evidence

You may have heard ot fenugreek, which is one of the most studied galactagogues. A few small studies say it works; however, it might also lower blood sugar. 

Another one is Brewer’s yeast, which has plenty of B vitamins, but the results we see in the scientific literature now mostly come from animal tests rather than human studies.

Foods with little to No Evidence

On the other hand, there are foods with little to no support at all. These include lactation cookies; they got their fame from blogs rather than actual scientific evidence. 

One trial found that lactation cookies had no ”boosting” effect on milk supply. 

Oats, fennel, and milk thistle also fall short on scientific proof. While these aren’t harmful to your health in any way, there is no sound scientific evidence that they have any meaningful effect on lactation.

Why Caloric Intake and Hydration Matter More Than Any Superfood

Though there is no “miracle” nutrient for milk supply, eating enough is the best way to boost it outside of breastfeeding or using a pump. The CDC actually advises mothers who are breastfeeding and pumping to add an additional 330-400 calories per day!

So the true risk to your milk supply is not eating enough. Particularly in those first few months. That’s why looking out for yourself, your nutrition, and your recovery, is one of the best ways you can also support your baby.

Another point is hydration! Be sure to drink when you feel thirsty, aiming for about 12 to 16 cups a day and make it easy by keeping a water bottle at each feeding spot, as your own hydration can also impact milk supply.

Foods to Limit or Avoid While Breastfeeding

This list is not to scare you; it is simply some nutrients to give a bit of extra consideration to while breastfeeding:

• Alcohol: wait two hours for each drink before nursing.
• Stay clear of high-mercury fish like swordfish or king mackerel. See FDA advice and avoid these altogether.
• Consume under 300 mg of caffeine daily (max 500 ml coffee or 1000 ml tea equivalent)
• Limit processed foods; they won’t help with energy and recovery.
• Avoid restrictive diets and detoxes when nursing.

Trust what your body tells you, and a qualified dietitian, don’t base everything on internet advice alone.

When to See a Lactation Dietitian for Ongoing Supply or Feeding Concerns

Hic-ups along the road are totally fine, but constant struggle isn’t fun. Seeking help from a specialist could really help you turn things around and remove some of the stress you may be feeling.

Consider booking with a lactation dietitian if:

• Your supply is dropping despite frequent feeding
• You are feeding a baby with allergies or reflux
• You are returning to work and pumping
• You follow a plant-based diet
• You are dealing with postpartum fatigue or low iron

Want some personalized help? Schedule a free discovery call with one of our dietitians now!

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