We asked Teagan, nutritionist at Teagan’s Table, to share her expert advice on foods that boost milk supply, and boy, did she deliver. Teagan’s advice, coupled with some of our tips on how often to pump, make the perfect nap-time reading combo. Read on to learn how simple food choices can help boost your milk production and postpartum recovery.

Hey, I’m Teagan, a clinical nutritionist and recipe developer with a passion for supporting postpartum mums with real, nourishing food...

You’re going through so much already, especially in the first 6 weeks, and what you eat can make a huge difference, not just for milk supply but also for energy, mood, and healing.

As a nutritionist working with postpartum mums, one of the most common questions I get is: “What should I be eating to boost my milk supply?”

The good news is, it's often the simple, everyday foods that can make the biggest impact. A balanced, wholefood diet can help you feel more nourished and supported during this time.

Let’s take a look at some foods that boost milk supply and easy ways to bring them into your diet.

Milk-Boosting Foods to Support Lactation

Oats

Oats are well-known galactagogues, meaning they may help increase breast milk supply. They contain beta-glucans, which influence prolactin (our milk-boosting hormone). Oats are also great for digestion, balancing blood sugar, and providing iron to combat postpartum fatigue.

Ways to include oats:

• Overnight oats
• Porridge with all the toppings (blueberries, kiwi, nut butter, chia seeds)
• Lactation cookies (They are the main ingredient in my double choc lactation cookie mix!)

Flaxseeds

Flaxseeds contain phytoestrogens that may support milk production. They’re rich in omega-3s, essential for baby’s brain development and mum’s mental clarity, helping reduce that classic “baby brain”.

Ways to include flaxseeds:

• Add to smoothies
• Sprinkle on oats or yoghurt
• Bake into muffins, cookies, or crackers
• Flax Crackers (the perfectly sized snack to store in Bubka’s new Milk and Snack bags)

Dark Leafy Greens

Leafy greens like spinach, rocket, silverbeet, kale, and bok choy are high in calcium, iron, and phytoestrogens - all vital for lactation and postpartum recovery.

Ways to include dark leafy greens:

• Sauté your favourite greens with butter and drizzle with lemon as a side
• Chop up and put into egg muffins or a frittata
• Add rocket to a simple salad with cucumber, avocado, olive oil, and apple cider vinegar

Brewer’s Yeast

A traditional galactagogue (milk-boosting food) that’s rich in B vitamins, which support energy, mood, and nervous system health during postpartum recovery.

Ways to include brewer’s yeast:

• Bliss balls
• Add to smoothies
• Include in baked goods

Slow Cooked Meats

When meat is slow-cooked, it is easier to digest and absorb the nutrients. Grass-fed beef is especially high in protein, iron, and zinc - key for postpartum recovery and nourishing your body.

Ways to include slow-cooked meats:

• Slow Cooked Beef Cheeks
• Rice congee with shredded chicken
• Shredded chicken in tacos or burrito bowls

Bone Broth

Bone broth is packed with minerals, collagen, and amino acids, which can be healing and hydrating whilst breastfeeding. It’s also an easy way to sneak in more nourishing fluids whilst breastfeeding.

Ways to include bone broth:

• Sip it warm like tea (perfect with lactation cookies!)
• Add to soups and stews
• Use as a base for cooking rice or grains

Other beneficial foods to support milk supply:

• Sweet Potato (rich in vitamins and a great source of carbohydrates for energy)
• Fatty Fish (like salmon, packed with omega-3s)
• Sesame Seeds (high in calcium and zinc)
• Avocado (healthy fats for brain and hormone health)
• Eggs (protein and nutrients for recovery)
• Grassfed butter (provides healthy fats and vitamin A)

A Nourishing Diet for Every Mum

Remember, every mum’s journey is different. If you’re unsure about your nutrition or milk supply, reach out to a health professional for support - you don’t have to navigate it alone. You can follow me at @teagans.table or book a 1:1 consultation at teaganstable.com

Check out my organic lactation cookie mix available now.

Written by: Teagan’s Table (Teagan Demetriou), BHSc Clinical Nutrition

One Final Tip from Leish at Bubka

Before we wrap up, I (Leish), the founder of Bubka, want to share how pumping can help increase your milk supply.

One effective way to support your milk production is through pumping. Regular pumping, especially in between feedings, can help stimulate your breasts to produce more milk by mimicking the frequency of nursing. This can be particularly helpful if you're looking to increase supply or need to build a stash of expressed milk. Whether you're using a wearable pump like our Bubka Handsfree Pumps or a more traditional option, the key is consistency and ensuring you're pumping often enough to signal to your body that more milk is needed.

Incorporating pumping into your routine alongside nourishing foods can make a big difference in your breastfeeding journey!