Breastfeeding is a beautiful and natural way to nourish your baby, but you may find yourself wondering, "Am I making enough milk?" It’s a common concern I hear from clients all the time, as a Dietitian who specializes in Lactation. Most of the time, the concern is unfounded. You may think you're not making enough milk because your baby is fussy at the breast or your breasts "feel" empty. However, those are not very reliable signs of a poor milk supply. If your baby is growing well and meeting milestones, fussiness may have other reasons and a breast that "feels" empty may not be empty after all.
Nonetheless, there are some tips and tricks out there to make sure you're producing enough milk for your baby, but it’s important to focus on what’s backed by evidence and what's safe for you and baby - because the internet isn't always 'right'!
Some foods and herbs have been traditionally used to increase milk supply, but not all of them have scientific support—and some might even do more harm than good. Let’s dive into what really works, what doesn’t, and how you can best support your body during this important time.
Reminder: Articles are linked for further information on each food item and the supporting evidence.
Foods with Evidence for a Milk-Boosting Effects
Evidence: Oats are rich in beta-glucan, a type of fiber that may help increase prolactin levels, which is essential for milk production. Studies have shown that beta-glucan-rich foods can positively influence milk supply. Oats can also help you meet your calorie needs, further ensuring an adequate milk supply.
How to Use: Incorporate oats into your diet through oatmeal, smoothies, or lactation cookies.
Ginger
Evidence: Ginger has been traditionally used to support lactation, and some studies suggest it may help increase milk supply, particularly in the early postpartum period. It is thought that ginger stimulates blood flow, which can enhance the delivery of nutrients to the mammary glands and promote milk production.
How to Use: Ginger can be added to your diet in several ways, such as brewing fresh ginger tea, adding grated ginger to smoothies, or using it as a spice in soups, stir-fries, or other meals.
Fennel
Evidence: Fennel is a potent source of phytoestrogens, which may help improve milk supply by mimicking estrogen. Research indicates that fennel can enhance both the quantity and fat content of breast milk.
How to Use: Fennel can be eaten raw, added to salads, or brewed into a tea.
Brewer’s Yeast
Evidence: While direct studies on brewer’s yeast are limited, it’s traditionally recommended by lactation consultants due to its rich nutrient profile, including B vitamins, iron, and protein, which support milk production.
How to Use: Brewer’s yeast can be added to smoothies, baked goods, or sprinkled on meals.
Garlic
Evidence: Some studies suggest that consuming garlic may encourage longer nursing sessions, which could help boost milk supply indirectly. Garlic’s natural compounds may stimulate your baby to nurse more frequently.
How to Use: Use garlic in cooking, but be mindful of how your baby reacts to the flavor in your milk.
Barley
Evidence: Barley is high in beta-glucan, similar to oats, which may stimulate prolactin production. A study in the European Journal of Clinical Nutrition suggests that barley could help enhance milk production.
How to Use: Add barley to soups, stews, or salads for a nutritious boost.
Evidence: Often paired with fenugreek, blessed thistle has been used traditionally to support lactation. Some research, such as a study in Alternative Medicine Review, suggests that it may help increase milk production due to its stimulating effect on the hormone prolactin.
How to Use: Blessed thistle can be consumed as a tea or taken in capsule form.
Evidence: Alfalfa is rich in phytoestrogens and has been traditionally used to increase milk supply. Although scientific research is limited, its nutrient content, including vitamins A, C, and K, makes it a beneficial addition to a breastfeeding mom's diet.
How to Use: Add alfalfa sprouts to salads, sandwiches, or smoothies.
Shatavari (Asparagus Racemosus)
Evidence: Shatavari is an Ayurvedic herb traditionally used to enhance lactation. A study published in Phytotherapy Research found that Shatavari could increase milk production, likely due to its phytoestrogen content.
How to Use: Shatavari can be consumed as a supplement, tea, or powder mixed into beverages.
Nettle
Evidence: Nettle is rich in iron and other nutrients and has been used traditionally as a galactagogue. While scientific evidence is limited, it is often recommended by herbalists to support lactation.
How to Use: Nettle can be used in teas, soups, or as a dried herb sprinkled on food.
Foods with Mixed or Negative Effects on Milk Supply
Mixed Evidence: Fenugreek is widely touted as a milk-boosting herb, but it may not work for everyone. While some women experience an increase in milk supply, others may see no effect or even a decrease. Additionally, some mothers have reported digestive issues, and there is concern that it may lower blood sugar or interact with certain medications.
Caution: Consult with a healthcare provider before using fenugreek, especially if you have diabetes or a history of allergies.
Cabbage
No Evidence for Milk Boosting: While cabbage leaves are used to relieve breast engorgement, there’s no scientific support for eating cabbage to boost milk supply. Prolonged use of cabbage leaves on the breasts can actually reduce milk supply due to their drying effect.
Parsley
Potential Negative Effect: Parsley is a diuretic and, in large quantities, could decrease milk supply. Small amounts used in cooking are generally safe, but excessive consumption should be avoided during breastfeeding.
Peppermint
Potential Negative Effect: Peppermint, particularly in concentrated forms like essential oils or tea, has been associated with reduced milk supply. It’s often used by mothers looking to wean, so avoid it if you’re trying to maintain or increase your supply.
Sage
Potential Negative Effect: Sage contains natural compounds that can decrease milk production. It’s commonly recommended for weaning mothers, so if you’re trying to boost your supply, it’s best to avoid sage.
Alcohol
Potential Negative Effect: Despite the myth that dark beer can boost milk supply, alcohol is known to inhibit the let-down reflex and may reduce milk production. Additionally, alcohol can pass through breast milk and negatively impact your baby.
Do I Really Need to Eat All of Those Foods to Breastfeed?
There is no need to eat specific foods to effectively breastfeed. A well-balanced diet, packed with various nutrients, along with adequate calories and proper hydration, is typically enough to produce sufficient breast milk. The most effective method for boosting milk supply is to breastfeed on demand, ensuring regular nursing sessions to stimulate production. Nonetheless, certain foods, such as those previously mentioned, are simple to include in your diet and may provide extra benefits thanks to their phytonutrients, which can promote both your well-being and your baby's growth.
How to Increase Your Milk Supply Naturally - Proven Techniques
Remember the following important guidelines for making sure you produce enough breast milk for your baby (or babies) regardless of the foods you eat:
Eat Enough Calories: You need about 500 extra calories per day to support milk production. Make sure your diet includes nutrient-dense foods. To find out exactly how many calories you need while breastfeeding, check out my Breastfeeding Calorie Calculator!
Stay Hydrated: Water is essential for milk production. Aim to drink plenty of fluids throughout the day—about 10 to 14 cups is a good target.
Nurse Frequently: Baby's suckling and skin-to-skin stimulates milk ejection and milk production. Aim to nurse on demand, at least every 2-3 hours. A breast pump is rarely as effective as your own baby. If you have to go back to work, it's best to contact an IBCLC to get some tips on how to maintain a healthy milk supply while pumping.
Get Enough Rest: Sleep can be hard to come by with a new baby, but try to rest whenever possible. Don't be ashamed to sleep when baby sleeps! Fatigue can impact your milk supply.
Manage Stress: High levels of stress can negatively affect your milk supply. Practice relaxation techniques, ask for help when needed, and try to maintain a calm environment.
Conclusion
Incorporating some of these foods into your diet, along with following general guidelines like staying hydrated and eating enough calories, can help naturally support and increase your milk supply. However, figuring out how to get the right nutrients daily can be overwhelming, especially when you’re balancing the demands of a new baby.
To make things easier, consider trying my 21-Day Breastfeeding Meal Plan, which is designed specifically to nourish both you and your baby with milk-boosting foods. It’s a practical, balanced plan that takes the guesswork out of meal planning, so you can focus on what matters most—your baby.
About the Author
This article was written by Marina Lane, a Registered Dietitian and Certified Lactation Counselor with a passion for helping moms nourish themselves and their babies. As a mother of two who were both breastfed until age 3, Marina combines professional expertise with personal experience to provide evidence-based advice and support to breastfeeding moms. With her background in nutrition and lactation, she offers practical, science-backed insights to help you navigate your breastfeeding journey with confidence.
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