Foods and Drinks That May Help Increase Milk Supply

Many new parents ask: “What can I eat or drink to support my milk supply?” While reliable milk production relies primarily on frequent and effective milk removal (8 sessions per day of effective breastfeeding or pumping), certain foods and supplements, rooted in tradition and some emerging research, may lend helpful support.

1. Dates

– In a randomized controlled trial, breastfeeding mothers who consumed 10 dates per day experienced an 11% increase in breast-milk volume by week 2 and a 23% increase by week 4, both statistically significant compared to controls (PubMed). – Dates are nutrient-dense and gently sweet, an easy addition to your daily routine or a natural snack.

2. Flaxseed (and Flaxseed Oil)

– A 2014 study found that flaxseed oil supplementation (20 g/day) increased breast-milk and blood levels of omega-3 fatty acids like ALA, EPA, and DPA, though not DHA (PubMed). These fatty acids may enrich milk quality. – Another study noted that maternal flaxseed intake altered milk composition, increasing hormones like leptin and estradiol, which could potentially influence lactation physiology but implications are still unclear (ScienceDirect). – However, animal research raises safety flags: high flaxseed intake during lactation in rats affects adrenal function in offspring suggesting moderation is prudent (NutraIngredients.com).

3. Lactation Cookies (Oats, Brewer’s Yeast, Flaxseed)

These cookies are widely popular and include ingredients believed to be galactagogues. Yet, there are currently no clinical studies demonstrating that these cookies actually increase milk production, any perceived benefit may instead come from improved energy or nutrition overall(Texas Children’s). – A randomized trial comparing lactation cookies to look-alike cookies found no difference in milk production or the mother’s breastfeeding confidence (ScienceAlert).

4. Electrolyte-Rich Drinks (Coconut Water, Gatorade, Hydration Mixes)

While not backed by specific studies on milk supply, staying well-hydrated, and especially replenishing sodium, potassium, and magnesium, supports let-down and overall energy. Many moms find that one electrolyte drink per day helps support milk volume. Sodium in particular draws fluid into all of the body’s cells and can help bulk up volume. Be cautious with excessive sodium if you have high blood pressure, heart problems or issues with swelling. 

5. Oatmeal: Food with a Purpose

Oatmeal is one of the most well-loved “galactagogues” (foods thought to promote milk production). While research is limited, oats contain beta-glucans, a type of soluble fiber that may help increase prolactin levels. Prolactin is the hormone that tells your body to make milk.

Oats are also rich in iron, and low iron can contribute to a dip in supply, especially if you had significant blood loss during birth. Plus, oatmeal is warm, filling, and easy to customize with milk-boosting toppings like almonds, flaxseed, or fruit.

6. Comfort & Cultural Foods: The Mind-Body Connection

Over years of working with breastfeeding parents, I’ve consistently seen how warm, familiar, and easy-to-digest foods from a mother’s own childhood or cultural traditions can be powerful for both body and mind.

In many cultures, postpartum diets include dishes like:

• Congee or rice porridge

• Lentil soups and stews

• Bone broth-based soups

• Spiced milks (like turmeric milk or masala doodh)

• Steamed vegetables with mild seasoning

These foods are:

• Gentle on digestion when the body is still recovering from birth

• Nutrient-rich, replenishing protein, minerals, and hydration

• Emotionally comforting, reducing stress hormones that can inhibit the let-down reflex

Decreasing stress and ensuring consistent nourishment isn’t just “feel-good” advice, it’s physiologically meaningful. Lower cortisol levels and stable energy can make milk flow more easily, and I’ve watched supply improve in patients simply by adding more warm, familiar, stress-reducing meals to their day.

Why These Foods Might Work (Or Feel Like They Do)

• Hormonal nudges: Components like beta-glucans or phytoestrogens may influence lactation hormones.

• Nutritional rebound: Iron, B-vitamins, omega-3s, and calories support postpartum energy and recovery.

• Hydration and electrolytes: These help maintain milk flow and reduce fatigue.

• Comfort & routine: Warm oatmeal, a glass of coconut water during a pumping session, these rituals reduce stress and can cue your body that it’s milk-making time.

Safety & Sensible Use

Adding dates, flaxseed (in moderation), electrolyte drinks, or galactagogue-rich cookies can be safe for most moms, but always:

• Avoid excess intake, especially with flaxseed due to potential hormonal effects and sodium which can cause swelling in the legs or other places in your body.

• Monitor your baby, if you notice any changes in your baby’s digestion or mood after trying new foods, pause and consult your provider.

• Prioritize frequent, effective nursing or pumping and good latch above all else.

Bottom Line

• Dates have the strongest emerging evidence. Flaxseed can enrich milk composition. Lactation cookies are tasty but unproven. Electrolyte drinks help hydration. Oats, barley, fennel, and other traditional foods are worth trying. And never underestimate the power of warm, familiar, nutrient-rich comfort foods to help your body and mind work together in producing milk.