Boosting Breast Milk Supply: Nutrition, Galactagogues & What Works

No single food dramatically increases milk supply. Adequate calories, hydration, and frequent milk removal are the foundation.

Supportive Diet

• Balanced: fruits, vegetables, whole grains, lean protein, healthy fats.
• Extra ~300–500 kcal/day.
• Hydration: drink to thirst (urine pale yellow).

Traditional Galactagogues (Limited Evidence)

• Fenugreek, fennel, blessed thistle
• Oats, brewer’s yeast
• Garlic, ginger

May help some women; not substitutes for proper nutrition/lactation management.

When to Seek Help

Low supply concerns → lactation consultant. Assess latch, frequency, infant weight gain, maternal health. Medical causes (thyroid, retained placenta, PCOS) need evaluation.