Health Debunked: Can Certain Foods Increase Your Breast Milk Supply?

As a parent, it’s understandable that you want to do everything in your power to ensure that you have a steady supply of milk for your new baby. In your search for how to boost your milk supply, you may have come across foods and drinks that people claim are the superfoods of the nursing world. 

But are they what they seem? Will they really boost your milk supply? We did some digging. 

What are galactogogues?

Galactagogues are substances — such as foods, beverages, herbs, or medicines — that increase milk supply. From oats to seaweed to lentils to ginger, a wide variety of foods are suggested for use as galactagogues around the world, but few have been clinically tested. 

There is a small amount of research on the use of fenugreek, garlic, and barley as galactagogues. But overall, according to studies, there are no actual superfoods that will magically increase your milk supply. Most suggestions that you hear about certain herbs, foods, or beverages are likely based on folk medicine, ancient wisdom, or anecdotes (personal experiences) rather than scientific evidence. 

In other words, these things might work great for some people, but the evidence right now is that they probably don't work that well for most people. 

The best way to ensure a good milk supply is to stay well hydrated, eat a balanced diet, avoid alcohol, and get some rest (which is easier said than done with a newborn). 

Claim: Barley increases milk supply

If you search for “foods to boost breast milk supply” online, every list will feature whole-grain barley and oats. Barley, barley malt, and oats are used in many cultures to increase milk supply, but do they work? 

What does the science say?

These grains are a source of beta-glucan fiber, which is linked to an increase in prolactin (a hormone that causes milk production) in animal studies. But there’s little evidence of the same effect in human studies. 

One randomized control trial in humans looked at barley malt and lemon balm supplements in parents of preterm infants. For 2 weeks, nursing parents took 1 packet of a supplement with barley malt, 70% barley glucan, and powdered lemon balm. After 2 weeks, researchers measured pumped breast milk and found that the parents taking the supplement produced more milk than the parents taking a placebo (average 62.5 mL vs. 95 mL).

This study showed that supplemental barley and lemon balm did increase breast milk, but a supplement is not the same as eating barley. There are currently no studies that demonstrate whether barley (the food) helps with milk supply. Of course, there’s no harm in eating barley and oats, but don’t expect a noticeable increase in milk supply. 

Since there are no studies that look at the exact amount of barley or oats you’d need to eat to noticeably increase milk supply, it’s impossible to make any real recommendations for their use. 

And those lactation cookies made with whole oats and barley flour? They probably taste great, but they aren’t likely to make a difference in your milk supply. 

What do the experts say?

The NIH Drugs and Lactation Database lists barley as safe to consume while nursing, except for people with celiac disease. It does not, however, say that you should use it to increase lactation. 

Claim: Fenugreek increases milk supply

Fenugreek, a common plant that can be used as an herb and a spice, is the most commonly used herbal galactagogue. It’s often mentioned in lactation chat rooms and social media posts, where people share recipes for fenugreek-infused tea, beverages, and snacks. It can also be taken as a supplement. 

Fenugreek has been well researched, and some studies support its use as a galactagogue.  

What does the science say?

This galactagogue has the most clinical evidence to back up its use, but it’s still not enough to recommend.

A 2018 meta-analysis found that fenugreek capsules and fenugreek tea may be able to increase milk supply. Of course, there are also studies that found no relation between fenugreek and milk supply, so the results are mixed.

It’s also worth noting that fenugreek can cause side effects. In a study of nursing parents taking fenugreek as a galactagogue, 17% reported adverse reactions, including various gastrointestinal effects (such as gas and nausea), body odor, and headaches.

What do the experts say?

“Fenugreek has demonstrated effectiveness in increasing milk supply,” says Alicia C. Simpson MS, RD, IBCLC, LD, a dietitian, lactation consultant, and the executive director of Pea Pod Nutrition and Lactation Support. 

“As with any therapy,” she says, “fenugreek does not work for every lactating parent, but the clinical evidence is clear that fenugreek at high doses can help increase milk supply.”

Simpson cites one study that looked at a combination of high-dose fenugreek with turmeric and ginger and found that it was effective at increasing milk supply. In the study, the average milk volumes increased by more than 100% after 4 weeks of taking the supplement. 

“Fenugreek is thought to exert its effect by increasing prolactin (the milk-making hormone) levels,” says Simpson.  

In terms of safety, the NIH Drugs and Lactation Database says that fenugreek is generally regarded as safe, but there’s limited data on nursing parents or infants. Dosages are 1 to 6 g daily. It’s generally well tolerated but may cause gas, nausea, vomiting, diarrhea, and an odor that’s released in sweat, urine, and feces. And people who take warfarin or have diabetes should not consume fenugreek.

Claim: Garlic increases milk supply

Garlic is a well-known flavor enhancer in many foods that you can also take as a supplement. Its convenience makes it a popular choice for nursing parents. 

What does the science say?

Studies show that consuming garlic causes the garlicky flavor to transfer to the milk, which may help babies suck for longer because they enjoy the taste. It doesn’t increase supply, but if a baby nurses for longer, your body will produce more milk (supply and demand), so it may be helpful. 

Studies also show that introducing garlic early may positively affect a child’s taste buds later on because kids grow to love garlic when it’s introduced early.

One study showed that infants nursed for 30% longer after their nursing parent ate garlic for the first time, but this effect didn’t last for later feeds. 

All this being said, is garlic the miracle milk booster? Science says probably not. 

What do the experts say?

“I do not recommend garlic for breast milk supply, as there is no clinical evidence that it has any effect on human milk production,” says Simpson.

The NIH Drug and Lactation Database regards garlic as safe and well tolerated. Minimal side effects include bad breath and body odor. Garlic has anti-platelet effects, so people with bleeding disorders should not use garlic supplements.

Are galactogogues safe?

Many parents like to try herbs, foods, or drinks to increase milk supply because they view these options as “more natural” than prescription medications. The trouble is, most galactagogues are made from herbs, which are not regulated by the FDA, so the risks are often unknown — for both parent and baby.

Some studies do show potential harm. For example, studies show that milk thistle may cause nausea and diarrhea, and goat’s rue may be poisonous when used as a galactagogue. 

The nursing advice that you get from well-meaning friends or internet chatrooms should not replace real medical facts. Don’t take any chances with unregulated herbal supplements and your baby. Always check with your healthcare provider before taking any herbs, teas, or supplements while nursing. 

For more information on galactagogues, refer to LactMed, a helpful database from the National Library of Medicine and the Toxicology Data Network (TOXNET). 

How can I boost my breast milk supply?

“The single biggest mistake lactating parents make is not nursing often enough,” says Simpson. “Especially in the early months of feeding, infants should be fed on demand throughout the day and night to maintain a healthy milk supply.”

Simpson explains that human milk production runs on supply and demand. “If there is not a demand for milk, the body stops supplying it,” she says. “So even if you take supplements and medications, if you don't consistently remove milk from the breast via nursing or pumping, the body will make less and less milk.”

Some other ways to increase milk supply naturally include:  

• Checking with a lactation consultant to ensure that the baby’s latch, feeding position, and suck are correct and optimal

• Drinking enough fluids and staying hydrated

• Enjoying a nourishing diet filled with vegetables, fruit, whole grains, and a variety of proteins

• Pumping milk after feeding, when the baby is done nursing  

• Feeding or pumping from both breasts, making sure to switch it up

• Having skin-to-skin time with the baby after a feed

• Using relaxation techniques and breast massage between feeds

Why trust our experts?

Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Kelsey Abkin

Kelsey Abkin has been working as a journalist since 2016. She has held many titles throughout her career, including editor, content strategist, digital strategist, and writer.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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