10 Natural Ways to Boost Your Milk Supply (That Actually Work)
If your milk supply has dipped, you’re not alone.
It’s one of the most common breastfeeding challenges and it can happen for a whole range of reasons - stress, skipped feeds, dehydration, or just the natural ebb and flow of your body.
The good news? There are plenty of gentle, natural ways to increase your milk production and most of them are simple enough to fit into your already-busy day.
Here are ten tried-and-tested tips to help you boost your milk supply naturally, plus an easy snack that puts three of the best supply boosters into one delicious bite.
1. Eat Oats Daily
Oats aren’t just cosy breakfast food — they’re a known galactagogue (a food that supports milk production). They’re rich in iron, fibre, and slow-release carbs, which help stabilise energy and support your body’s hormonal balance.
Easy ways to get your daily oats:
Overnight oats topped with fruit
Warm porridge with nut butter
Lactation cookies packed with oats (hello, easy snack!)
Shop our oat-packed lactation cookies here.
2. Add Brewer’s Yeast to Your Diet
Brewer’s yeast is high in B vitamins, iron, and protein, all of which play a role in milk production. Many mums find it gives their supply a noticeable boost within a few days.
You can mix it into smoothies, sprinkle it over popcorn, or enjoy it baked right into cookies.
Our lactation cookies contain brewer’s yeast for a natural supply boost.
3. Include Flaxseed for Healthy Fats
Flaxseed is a great source of omega-3 fatty acids, which support hormone regulation and overall breast health. It’s also high in fibre and helps keep you feeling full.
Sprinkle ground flaxseed over yoghurt, blend into smoothies, or grab a cookie that’s already got it in the mix.
4. Stay Hydrated
Your body needs extra fluids to produce milk. Even mild dehydration can slow things down. Aim for water throughout the day and consider adding an electrolyte drink if you’re feeling especially drained.
Keep a water bottle within reach during feeds or pumping sessions so it becomes second nature.
5. Try Skin-to-Skin Contact
Spending time skin-to-skin with your baby triggers the release of prolactin and oxytocin - the hormones responsible for milk production and let-down.
It works beautifully for newborns, but older babies can benefit too (and it’s a lovely bonding moment).
6. Nurse or Pump More Frequently
Breast milk works on a supply-and-demand cycle. The more often milk is removed from your breasts, the more your body is signalled to make.
If you’re pumping, try power pumping: pumping in short bursts over an hour to mimic cluster feeding.
Download our free Power Pumping Guide here.
7. Reduce Stress Where Possible
Stress hormones like cortisol can interfere with milk production. Easier said than done, but even small shifts can help.
Try deep breathing, short walks, or swapping one household task for 10 minutes of rest. Saying “yes” to help from friends and family is also a supply booster in disguise.
8. Get Enough Calories and Protein
Breastfeeding burns around 500 extra calories a day. If you’re not eating enough, your body may prioritise your energy needs over milk production.
Focus on nutrient-dense snacks like:
Greek yoghurt with berries
Cheese and crackers
Peanut butter on apple slices
Lactation cookies for a sweet + functional treat
9. Rest (Even in Short Bursts)
Your body does a lot of its repair work during rest. Even 20-minute naps can help balance hormones and support supply.
If naps aren’t possible, try lying down with your eyes closed while your baby plays nearby - even stillness helps.
10. Try Other Galactagogue Foods
While oats, brewer’s yeast, and flaxseed are the heavy hitters, other galactagogues include:
Fenugreek (note: can cause tummy upset in some mums and babies)
Fennel
Barley
Chickpeas
Mix and match these with your regular diet to give your supply a gentle nudge.
Bringing It All Together
Boosting your milk supply naturally is all about small, consistent habits that support your body.
By adding supply-boosting foods, staying hydrated, reducing stress, and feeding or pumping regularly, most mums see improvements within a few days to a week.
And if you want an easy, tasty way to get oats, brewer’s yeast, and flaxseed into your day, our freshly baked lactation cookies are a convenient option that feels like a treat - not a chore.