Can You Boost Your Breastmilk Supply? What to Know About Foods & Nourishment
If you’re breastfeeding, you may have heard all kinds of advice about “milk-boosting” foods. From oatmeal to fenugreek, the internet is full of suggestions…aka diet culture. But here’s the truth: nutrition is just one part of this breastfeeding puzzle. Breastfeeding is hard work + feeling like your milk supply is dropping is not your fault. While nourishing yourself and adequately hydrating is important - obsessing over it isn’t going to make things any better either! Here are some suggestions around nutrition + milk supply to consider:
1. Focus on Adequacy, Not Magic Foods
Your body needs calories, protein, fat, and carbs to make breastmilk. Eating enough of a variety of foods is more important than chasing a specific “milk-increasing” item. Also, you should always choose foods that you ENJOY vs. just because they may help your breastmilk supply! Think:
Protein: eggs, beans, tofu, yogurt, chicken
Whole grains: oatmeal, rice, whole-wheat bread
Healthy fats: avocado, nuts, seeds, olive oil
Fruits & veggies: aim for color and variety
Your supply can dip if you’re not eating enough, so prioritizing adequate meals and snacks is key. Think, simple convenient snacks to have around your house and that you can eat with one hand.
2. Hydration Matters, But Don’t Overdo It
Milk is mostly water, so staying hydrated is important—but there’s no need to drink gallons. A simple rule: drink when you’re thirsty, and keep a water bottle nearby while nursing.
3. Some Foods May Help, But They Aren’t Required
Certain foods have been traditionally associated with boosting milk:
Oats & oatmeal
Fenugreek (often taken as a supplement)
Fennel, brewer’s yeast, or flaxseed
These can be included if you enjoy them, but they’re not essential. Your body will generally produce milk as long as you’re nursing regularly and eating enough overall.
4. What Really Boosts Milk: Nursing & Pumping
The most reliable way to increase supply is to empty the breasts regularly. Skin-to-skin contact, frequent feeding, and pumping if needed are far more effective than any food. Snuggle that baby!
5. Protect Your Well-Being
Stress, sleep deprivation, and strict dieting can affect your milk supply indirectly. Caring for yourself—physically and emotionally—supports your ability to feed your baby. You need support for your own mental health too, mama!
Bottom Line:
There’s no “superfood” that guarantees more milk, and chasing certain foods can create unnecessary stress. Nourish your body with balanced meals, stay hydrated, and prioritize regular feeding. Your body is designed to provide for your baby—and you deserve to feel supported, not pressured, while doing it. You’re doing a great job, mama!
Looking for more support with postpartum nutrition and body image? Tory offers 1:1 counseling for moms who are ready to ditch diet culture, heal their relationship with their body, and find peace with food. Click here to book your free call today and see if working with Tory is the right fit for you!
