13 Milk-Boosting Foods Every Breastfeeding Mama Should Try

Struggling to boost your milk supply? You're not alone.

Breastfeeding isn’t always natural or easy — especially when your milk supply feels low. 

As a low-supply mama, I tried everything: lactation cookies, soups, supplements, herbal teas — you name it. Honestly? Nothing worked. But I kept going, and over time, I finally found foods that helped. 

What I’ve learned is this: every body responds differently. Some mamas notice a difference with oats or moringa. Others, like me, don't seem to respond to any milk-boosting foods. What matters most is staying consistent, nourishing your body, and paying attention to what actually supports your supply.

I also became very cautious about what I ate. I often Googled things like "Is this food ok for breastfeeding?" because when you're working hard to boost your milk supply, you don’t want to accidentally eat something that could reduce it (e.g. mint, cabbage).

By the time I was breastfeeding my third baby, I discovered two things that quietly supported my journey: multi-grain rice tea and fresh basil leaves. They weren’t miracle workers, but they gave me just enough of a boost to help me breastfeed exclusively.

So if you’re feeling overwhelmed, here’s a list of 13 natural, nutrient-rich foods that may help boost your milk supply.

1. Moringa (Malunggay)

A traditional milk booster in many Asian cultures, moringa is rich in iron, calcium, and antioxidants. It’s known to help increase both the quantity and quality of breast milk.

2. Papaya (Green/Unripe)

Commonly used in postpartum soups and stews, green papaya is believed to aid digestion and help stimulate milk flow.

3. Barley

Barley is high in beta-glucan, a fiber that increases prolactin — the hormone that drives milk production. Try barley water or soups made with barley for gentle support.

4. Brown Rice / Multigrain Rice

Complex carbs like brown rice give you sustained energy and essential B vitamins. My personal favorite? Multi-grain rice tea — a warm, comforting drink that helped me stay hydrated and nourished.

5. Nuts (Especially Almonds)

Nuts are full of good fats, calcium, and protein, making them a great snack for breastfeeding mums. Almonds, in particular, are thought to enrich breast milk.

6. Garlic

Garlic may help stimulate milk letdown and has long been used in traditional lactation recipes. Just go easy if your baby seems sensitive to the flavor.

7. Chia Seeds

These tiny seeds pack a punch — full of omega-3s, fiber, and protein to support both hydration and milk production.

8. Salmon

Rich in DHA and essential fatty acids, salmon supports hormonal balance and baby’s brain development while helping boost milk supply.

9. Oats

One of the most popular galactagogues, oats are high in iron and beta-glucan. They’re a go-to for many breastfeeding mums looking to boost supply.

10. Leafy Greens (Spinach, Kale)

Dark leafy greens are rich in iron, calcium, and folate — all essential for breastfeeding mums. They support postpartum recovery and may gently promote milk production.

11. Basil Leaf

Basil is calming, supports digestion, and in some traditions is believed to gently stimulate milk production. I drank basil-infused water daily.

12. Ginger

A warming food that improves blood flow and digestion. Ginger is also helpful for postpartum healing and may help promote milk flow.

13. Avocado

A satisfying source of healthy fats and fiber, avocado helps keep you full and nourished while supporting the quality of your breast milk.

Final Thoughts: Boosting Milk Supply is a Journey

If you're actively searching for ways to boost milk supply, I hope this post gives you helpful ideas and renewed encouragement.

I know how it feels to be trying so hard to squeeze out breast milk for baby.

Don’t forget the tools that make it easier:

• A hands-free pumping bra so you can pump efficiently and reclaim some time
• Silverette nursing cups to protect sore nipples (a must-have in those early weeks!)

For tips to boost milk supply, don’t miss my blog post:
👉 How to Increase Your Breast Milk Supply – Tips From a Second-Time Mum

💛 Save this list or share it with another mama. You’re doing better than you think — and you’re not alone.