5 Everyday Foods That May Help Boost Breastmilk Supply

Check out some of the foods that moms use to help them produce milk for babies

Producing enough breastmilk is a common concern for many new moms. While some experience a steady supply, others may struggle, especially in the early weeks. One helpful approach is paying attention to diet.

Certain foods, called galactagogues, are believed to help support milk production. And the good news? Many of them may already be in your kitchen.

Here are five commonly recommended foods for breastfeeding moms or those looking to boost their milk supply.

Malunggay (Moringa oleifera)

Topping the list of foods many moms use is malunggay. According to Healthline, malunggay or moringa oleifera is a galactagogue — a food or herb believed to stimulate and increase milk supply.

For many Filipinos, malunggay is commonly used in soups such as tinolang manok. It can also be stir-fried, brewed into drinks, or incorporated into breads and even capsules.

Malunggay is rich in essential nutrients and vitamins that are beneficial for both the mother’s and the baby’s development.

Grains

Whole grains such as oats, millet, barley, and brown rice are commonly recommended. Oats, in particular, are often considered a comfort food, and comfort foods may help release oxytocin, a hormone involved in milk production.

These grains also provide fiber and slow-burning energy, which can be helpful for tired, nursing moms.

Lean Protein

Lean sources of protein are crucial for postpartum recovery and milk production. These include:

• Lean meats
• Fish like salmon (which also contains omega-3s)
• Tofu
• Greek yogurt – a great source of both protein and calcium

Including protein-rich foods in your daily meals can help support your body’s nutritional needs while breastfeeding.

Leafy Green Vegetables

Aside from malunggay, other nutrient-rich leafy greens that may support lactation include:

• Kale
• Arugula
• Spinach

Other plant-based additions include alfalfa sprouts, garlic, and ginger are also commonly suggested for their potential properties and overall health benefits.

Green Papaya

Green (unripe) papaya is another traditional galactagogue, especially in many Asian cultures. It’s prized for its enzymes, vitamins, minerals, and especially its high vitamin C content, which is essential for lactating women.

Note: The papaya must be unripe and cooked (typically boiled) before consuming. It’s often used in tinolang manok, ginataang dishes, or ginisang gulay.

Other Foods to Consider

In addition to the five foods above, other ingredients that may support milk production include:

• Beta-carotene-rich vegetables: carrots, beets, yams
• Legumes: chickpeas and lentils
• Nuts and seeds: especially sesame seeds and almonds

These foods are all nutrient-dense and can be part of a balanced breastfeeding diet.

Final Thoughts

While no single food can guarantee an increase in breastmilk supply, certain ingredients — known as galactagogues — are traditionally believed to help produce milk. More importantly, focusing on overall nutrition, hydration, and rest can make a meaningful difference in your breastfeeding journey.

When in doubt, always consult a lactation expert, doctor, or nutritionist for personalized advice.

References

• Timmon, Jessica (2023). Galactagogues: 23 Foods That Increase Breast Milk.
  https://www.healthline.com/health/galactagogues#Herbal-galactagogues
• Barnhart, Linda (2025). Foods to Promote Breast Milk Production.
  https://share.upmc.com/2022/09/foods-to-promote-breastmilk/
• Bjarnadottir, Adda, and Kubala Jillian (2024). Breastfeeding Diet 101: What to Eat While Breastfeeding
  https://www.healthline.com/nutrition/breastfeeding-diet-101