Tips & Resources / Newborn / Increasing Milk Supply

Increasing Milk Supply

a woman breastfeeding her baby while sitting on the couch

Lactogenic foods (Foods that help boost milk supply):

  • Whole Grains: Oats, Barley, Millet, Brown Rice, Wild Rice, Quinoa, Amaranth
  • Legumes: Chickpeas/Garbanzo Beans, Navy Beans, Pinto Beans, Mung Beans, Lentils
  • Nuts (raw): Almonds, Cashews, Pecans
  • Seeds: Sesame, Flax, Sunflower, Pumpkin
  • Oils: Extra Virgin Olive Oil, Sesame Seed Oil, Flax Seed Oil, Coconut Oil, Walnut Oil, Sunflower/Safflower Oil
  • Butters: Tahini (sesame seed paste), Almond Butter, Sunflower Butter, Gomasio (sesame + salt power)
  • Coconut
  • Pumpkin
  • Veggies: Asparagus, Carrots, Beets, Yams, Broccoli, Fennel, Cauliflower
  • Leafy Greens: Kale, Spinach, Collard + Mustard Greens, Swiss Chard, Arugula, Chicory
  • Seaweed
  • Herbs to “spice up” your food: Garlic, Onion, Ginger, Dill, Caraway, Anise, Basil, Marjoram, Sea Salt
  • Brewer’s or Nutritional Yeast
  • Fresh Fruit: Green Papaya, Apricots, Peaches, Nectarines, Plums, Figs, Sweet Cherries
  • Dried Fruit: Apricots, Figs, Dates
  • Blackstrap Molasses

Please avoid the following Anti-Lactogenic foods, herbs, (foods that impact milk supply)

  • Peppermint
  • Sage
  • Parsley
  • Rosemary
  • Thyme
  • Caffeine (Coffee, Soft Drinks, Black or Green Tea)

Herbs that help boost supply

Please consult with a Lactation Consultant or your doctor prior to starting any herbs. Included are the websites where the herbs can be purchased (Dr. Nasta’s office carries them):

  • Fenugreek – 3 caps 3x day or 3 droppersful 3x day ( Please note that fenugreek needs to be taken consistently; if you abruptly stop taking it, that will impact the supply you’re trying to build. When you’re ready to stop, do a slow wean of removing one pill per day and that will help protect your supply.

Herbs that help boost supply

  • Blessed Thistle (to be taken along with Fenugreek) – 3 caps 3x day or 3 droppersful 3x day (
  • Go-Lacta or Moringa/Malunggay leaves – 3 caps 3x day (
  • Goat’s Rue Tincture – 3 droppersful 3x day (
  • Alfalfa capsules – 3 caps 3x day (
  • More Milk Plus – 3 caps 3x day (
  • Mothers Milk Tea – 3-5 cups per day (hot or cold) Traditional Medicinals (Whole Foods)

Medications that boost supply (talk with your doctor)

Adapted from: The Breastfeeding Mother’s Guide to Making More Milk by Diana West, IDCLC and Lisa Marasco, MA, IBCLC. Dr. Jack Newman, Hilary Jacobson CH.HU.SI, Mother Food for Breastfeeding Mothers, 2004

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