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9 Foods to Increase Milk Supply

Did you know that eating certain foods can help new mothers have more breastmilk? In this post I share with you 9 foods to increase milk supply.

Postpartum mamas like to eat and have an abundant milk supply. I’m calling this a win-win. Let’s get started!

9 Foods to Increase Milk Supply

The following are 9 galactagogues (also known as foods to increase milk supply) that are easy to find, simple to make, and delicious!

TIP:  If you think your milk supply is inadequate, please speak with a lactation counselor. Sometimes it might seem like you’re not making enough milk, but other factors may be at play (ex: a poor latch, cluster feeding, etc.). This blog post is not a substitute for a quality in-person lactation consultation!

Dark Beer

Drinking dark beer rich in hops is one of the more fun foods to increase milk supply. Yes, I know it’s not actually a food but a beverage. Who cares?! All that matters is that breastfeeding has given us women a great excuse to put our feet up and drink a cold one.

TIP:  Make sure your beer of choice is dark and hoppy. Guinness beer is always a solid choice!

Chocolate Malt Ovaltine

This list of foods to increase milk supply keeps getting better and better. Have you ever tried chocolate malt ovaltine? It’s pretty tasty. Drink it for a snack, or maybe even at breakfast. According to many women, chocolate malt Ovaltine helps women make more milk!

TIP:  Make sure you buy the MALT Ovaltine and not just the plain Ovaltine. The malt is the secret ingredient.

NESTLE OVALTINE Chocolate Malt Mix, 12 oz. Canister Easy to Prepare Fortified Malt Beverage
$11.63 ($0.97 / Ounce)
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03/12/2024 03:17 pm GMT


Almonds, raw in particular, are helpful for increasing milk production. Keep some in your purse or diaper bag for when you’re out and about. The crunch and flavor make it a satisfying snack, but knowing that it’s helping increase milk supply? That’s a win-win.

TIP: Trader Joe’s sells a bag of raw almonds, portioned out into individually sized packages. It’s so helpful!

Raw Almonds 32 oz (2 lbs)
$19.95 ($0.62 / Ounce)
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03/13/2024 10:30 am GMT

Alfalfa Sprouts

Alfalfa sprouts are one of my favorite toppings on sandwiches, and that’s how I’ll recommend you to eat them as well. Did you know that Jimmy Johns (a sandwich joint down here in FL where I live) offers sprouts as a topping to their subs? If you haven’t tried alfalfa sprouts before, now is the time!

TIP:  Sure, you could take an alfalfa supplement. However, I think eating alfalfa sprouts is more palatable, nutritious, and delicious.

NOW Supplements, Alfalfa 650 mg source of Vitamin K, Green Superfoods, 500 Tablets
$14.69 ($0.03 / Count)
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03/13/2024 09:10 pm GMT


Fennel is an herb (herbs are food) which makes it difficult to “eat” in and of itself. In my experience, the best, and most delicious, way to eat fennel to increase milk supply is in the Mother’s Milk Tea by Traditional Medicinals.

TIP:  Make an evening “tea ritual” before bedtime each night. The hot tea will calm your body and mind, but also will work to increase your breastmilk supply. Delicious!


Fenugreek is an herbal supplement that will increase milk supply. Mothers should take around 3500 mg per day to see this effect. Fenugreek can be bought in bulk and encapsulated at home, bought at your local health food store or, of course, online.

TIP:  If you (your body, sweat, urine, etc.) start smelling like maple syrup, you’re taking enough. Oh my.

Mama’s Select Organic Fenugreek Capsules
$18.99 ($0.16 / Count)
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03/17/2024 02:01 am GMT


Anecdotally, I have seen a dramatic increase in milk supply with one of my friends when she added oatmeal to her diet. She was breastfeeding her newborn baby, but also pumping to donate to a baby in need. When she started eating oatmeal her output increased by quite a few ounces daily!

At minimum, by eating oatmeal to increase breastmilk supply moms will be eating a healthy breakfast. You can’t lose by choosing oatmeal off of this list of foods to increase milk supply.

Would you rather eat oatmeal in snack form? Check out my lactation cookie recipe and my lactation energy bites recipe. Delicious and helpful!

TIP:  Do not use instant oatmeal! Buy the real deal. Personally, I like Irish steel cut oatmeal the best.

McCann's Irish Oatmeal, Traditional Steel Cut Oats, 28 Ounce
$5.99 ($0.21 / Fl Oz)
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03/12/2024 12:31 pm GMT

Lactation Cookies

Once upon a time, I tried some lactation cookies purchased from Target and I kid you not, they tasted like soap. They were the worst “cookies” I had ever eaten in my life. Baking your own lactation cookies is a much better idea – not only will they taste better, but they won’t be full of any weird preservatives needed to keep them shelf-stable.

During the third trimester, grab a friend and make a triple batch of Mother Rising’s lactation cookies for the freezer. Or, while she’s visiting during those first few weeks postpartum, ask your mother-in-law to bake for you. Baking lactation cookies is the perfect task for someone that wants to be helpful but doesn’t know how!

Why Eat Lactation Cookies?

Lactation cookies are full of yummy ingredients like brewer’s yeast, oats, flaxseed, and coconut that can help increase breastmilk production! Also, nursing mothers are generally starving, so having cookies on hand is probably just wise. 😉

Lactation Energy Bites

Lactation energy bites may help women to increase or maintain their milk supply, but will also keep their energy levels high. The caloric demands of a breastfeeding mother combined with sleep deprivation requires lots of tasty snacks!

The cool thing about these energy bites is that they do not require baking, or any fancy kitchen equipment. Houses will stay cool, while mamas and their babies will stay cool, too.

The galactagogues in this particular lactation energy bites recipe are old fashioned rolled oatsbrewers yeast, ground flaxseed. After increasing the consumption of these particular foods, many women have reported an increase or been able to maintain their breastmilk supply.

My secret lactation energy bite ingredient, however, is coconut oil. Did you know that coconut oil helps to make breastmilk better? Mothers who ingest and use coconut oil topically will make their breastmilk better by strengthening its antimicrobial properties.

Foods to Increase Milk Supply

To recap, here are the 9 foods to increase milk supply.

  1. Dark Beer
  2. Chocolate Malt Ovaltine
  3. Almonds
  4. Alfalfa Sprouts
  5. Fennel
  6. Fenugreek
  7. Oatmeal
  8. Lactation Cookies
  9. Lactation Energy Bites

A Note on Blue Gatorade to Increase Milk Supply

I have heard from women on the internet and even close friends that blue gatorade is a drink that will increase milk supply. When I heard that, I scratched my head. Is it the blue dye that helps women make more milk or the high sugar content? 😉  Maybe it’s the electrolytes?

I asked a local lactation consultant about blue gatorade and she quickly dismissed this myth. She also added that if blue gatorade increased a woman’s breastmilk supply it was likely do to a lack of hydration and calories.

Simply by increasing a woman’s calories and helping her to stay hydrated while breastfeeding can help maintain an adequate milk supply. Who knew?

If you are curious about how much water to drink while breastfeeding, head on over here!

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Leave a Comment

Leave me a comment and let me know what your experience has been using foods to increase milk supply. What did you try? What worked and didn’t work? Thanks!


Thursday 14th of June 2018

Can somebody please help me out with some good tips on how to increase my breast milk or is it too late already my baby is 1 month and a few days old is it too late to make my body increase the amount of milk my body is producing or do I still have time can somebody please answer ty in advance


Friday 15th of June 2018

Christina, it isn't too late. My advice to you right now is take your pick of supplements to your diet mentioned above, drink your weigh in water daily. Pump in the morning right after you feed him and also after you feed him at bedtime. Even if you don't get anything but a few drops the first couple of times you are "tricking" your body into production. Since breast milk is supply and demand. If at anytime in between then you feel engorged, I suggest trying to nurse your baby or if he's full or sleeping pumping because the longer you wait to express the milk your body will think it isn't needed. Unless you have a poor diet, or are on medications that suppress your supply this should definitely do the trick for you.

Taylor T

Friday 2nd of March 2018

I frequently ate honey Graham crackers after delivery onward and had a very good amount of milk supply. When we ran out of them, my milk supply would be less until I ate them again...


Thursday 21st of September 2017

1 tb. Sp Brewers yeast 2 tb.sp Peanut butter 1/2C. Oatmeal 1 C Almond milk 1 frozen banana Blend & enjoy You can add malt ovaltine to mask the gym sock brewers yeast 2 tb spn maple syrup!


Sunday 23rd of July 2017

The beer definitely works just stick to one and drink directly after nursing. IPA works great as does Guinness. My only reliable go to when I'm low on milk. Most alcoholic begs aren't a great idea , liqueur, wine, champagne etc. for me they dry me up too. More milk plus pills are amazing too if you need a hard shove instead of push in the right direction!

Breast Milk

Thursday 1st of June 2017

Other foods that can also increase breast milk include: dates, salmon, sesame seeds, spinach, brown rice

Lindsey Morrow

Sunday 4th of June 2017

Thank you!