12 Top Foods for Milk Production

For centuries women have relied on specific foods to support and enhance their milk supply.

You've likely heard stories - like the mum in your mother's group whose grandma swears by eating apricots or oats.

There's plenty of anecdotal evidence to suggest that certain foods and herbs can promote milk production - but what does the science say?

What Are Galactagogues?

Foods, herbs, and medications that are known to support milk production in breastfeeding women are called galactagogues - defined as: "agents that promote the secretion of milk".

Galactagogues typically work by supporting prolactin, the hormone responsible for milk production.

That said, galactagogues are most effective when milk is being regularly and effectively removed from the breast.

The most important factor for maintaining milk supply is still supply and demand. The more often and efficiently you breastfeed or pump, the more milk your body will produce.

If you’re already feeding or pumping regularly but feel you need a little extra support, you’re not alone - many mums look to their diet to help.

Here are 12 of the best foods to support your milk supply and nourish you and your baby.

12 Top Foods to Support Milk Production

1. Oats

Oats are one of the most commonly recommended foods for breastfeeding mums. They’re rich in iron, and low iron levels have been linked to low milk supply. They also contain beta-glucan, which may help support prolactin levels.

Try this: Add oats to porridge, smoothies, or overnight oats.

2. Eggs

Eggs are a simple, nutrient-dense source of protein, which supports postpartum recovery and your baby’s growth. Getting enough protein is also important for maintaining energy levels while breastfeeding and supporting overall milk production.

Try this: Boil a few eggs ahead of time and keep them in the fridge for an easy one-handed snack.

3. Quinoa

Quinoa is a nourishing whole grain that provides protein, fibre, and key minerals like magnesium. It’s a great option for mums looking for a nutrient-rich alternative to refined grains.

Try this: Use quinoa in salads, soups, or as a base instead of rice.

4. Salmon

Salmon is rich in DHA, an omega-3 fatty acid that supports your baby’s brain and nervous system development. It may also support mood and hormone balance postpartum.

Try this: Aim for 1–2 servings per week of low-mercury fish like salmon or sardines.

5. Leafy greens

Spinach, kale, and other leafy greens are packed with iron, calcium, and folate - all important nutrients for breastfeeding mums.

Try this: Add greens to smoothies, stir-fries, omelettes, or soups.

6. Lean red meat

Lean red meat is a rich source of iron, zinc, and vitamin B12, which support energy levels and postpartum recovery. Low iron levels have been linked to low milk supply.

Try this: Pair with vitamin C-rich foods (like capsicum or citrus) to help absorption.

7. Legumes and beans

Beans and lentils are excellent plant-based sources of protein, iron, and fibre. They can help support digestion and keep you feeling fuller for longer.

Try this: Add lentils to soups or enjoy bean-based meals like chilli or salads.

8. Avocados

Avocados are rich in healthy fats, which help produce nourishing breast milk and support sustained energy levels.

Try this: Spread on toast or add to smoothies and salads.

9. Nuts

Nuts are a convenient, nutrient-dense snack for breastfeeding mums. They provide protein, healthy fats, and important minerals like iron, calcium, and zinc, which support overall nutrition and energy levels during breastfeeding..

Try this: Keep a small container of mixed nuts in your bag for an easy, on-the-go snack.

10. Apricots

Apricots, particularly dried apricots, contain phytoestrogens that may help support hormone balance involved in milk production.

Try this: Snack on dried apricots or add them to muesli or homemade bars.

11. Flaxseeds

Flaxseeds are rich in omega-3 fatty acids and phytoestrogens, which may help support hormone balance and overall health during breastfeeding.

Try this: Sprinkle over cereal or blend into smoothies.

12. Berries

Berries like blueberries and strawberries are packed with antioxidants and vitamins that support overall wellbeing for both mum and baby.

Try this: Add to yoghurt, smoothies, or enjoy as a quick snack.

A simple way to stay consistent

While a balanced diet is important, it’s not about being perfect every day - it’s about nourishing your body consistently over time, in a way that feels manageable.

And for many mums, that’s often the hardest part.

Between feeding, broken sleep, and busy days, it’s not always easy to regularly include a wide variety of nutrient-rich foods - like the ones listed above - every single day.

For mums looking for a convenient, consistent way to support their nutrition, the In Shape Mummy Health Shake for Breastfeeding Mums can be a helpful addition.

It’s specially formulated for breastfeeding mums and includes plant-based protein, vitamins and minerals, probiotics, and ingredients traditionally used to support breastfeeding such as milk thistle, flaxseeds and superfoods.

It can be a simple way to help support your daily nutrition and your breastfeeding journey - especially when you want to feel confident your body is getting what it needs.

Don't Forget: Hydration Matters

Breastfeeding is thirsty work and staying hydrated is key. Increasing your water intake won’t necessarily boost your supply, but not drinking enough can inhibit it.

A simple tip is to keep a water bottle nearby and drink regularly throughout the day.

Foods & Medications That May Impact Milk Supply

Most foods are safe during breastfeeding. However, a few things to watch out for include:

• Pseudoephedrine, found in some cold and flu medications
• Alcohol
• Parsley in large amounts

When in doubt, consult your healthcare provider before taking any new medications while breastfeeding.

Final Thoughts

Eating a balanced, nutrient-rich diet - including foods like the ones listed above - can support your milk supply, energy, and overall wellbeing during breastfeeding. But it doesn’t need to be perfect.

Small, consistent habits can make a meaningful difference over time.

And when time is limited, having simple, convenient options can help you stay consistent with your nutrition and fill any gaps alongside a healthy diet.

If you’re looking for a simple way to support your daily nutrition while breastfeeding - or to stay consistent with what you’re already doing - you can learn more about the In Shape Mummy Health Shake here.