By The SABI

Breastfeeding is one of the most intimate acts of care between mother and child. But for many women, it’s also one of the hardest. Between sleepless nights, hormonal shifts, and the pressure to “feed well,” the question most breastfeeding mums quietly carry is: “Am I making enough milk?”

We know this fear personally- between our team and families, we’ve been breastfeeding for over four years. And even with experience, the doubt lingers. You are not alone: research shows that over 60% of mothers stop breastfeeding earlier than they intend because of supply concerns or exhaustion (WHO).

The truth is that milk supply is shaped by many factors: frequency of feeding, stress, hydration, and yes — nutrition. Across cultures, women have always turned to specific foods and herbs to support lactation. Today, science is beginning to validate what tradition long knew: that nature provides potent allies for breastfeeding.

Here are ten science-backed foods and herbs that can help boost milk supply naturally, including the carefully chosen botanicals inside our Breastfeeding Herbata, a nourishing infusion designed to support mothers through this journey.

1. Oats: Prolactin’s Best Friend

Oats are rich in beta-glucans, fibres shown to stimulate prolactin, the hormone that drives milk production. They’re also loaded with iron, which matters because iron deficiency is linked with low supply.

How to enjoy it:

• A warm bowl of porridge with flaxseeds and berries.
  

• Overnight oats with almond butter for middle-of-the-night hunger pangs.
  

• Baked into lactation cookies alongside brewer’s yeast.
  

Oats are comforting, grounding, and easy, exactly what a tired breastfeeding body needs.

2. Chickpeas & Lentils: Protein and Hormone Balance

Legumes are packed with plant protein, B-vitamins, and phytoestrogens, which may gently support hormonal regulation in breastfeeding women. They’ve been part of postpartum diets in the Middle East and Mediterranean for centuries.

How to enjoy it:

• A warm chickpea stew with cumin and turmeric.
  

• Lentil soup drizzled with lemon, rich in vitamin C to help iron absorption.
  

These simple meals are nourishing, inexpensive, and easy to prepare in batches for busy days.

3. Flaxseeds: Hormone-Supportive Omega-3s

Flaxseeds provide ALA (alpha-linolenic acid), a plant-based omega-3 that supports infant brain development and enriches breastmilk quality. They’re also rich in lignans, plant compounds that help regulate oestrogen metabolism.

How to enjoy it:

• Sprinkle ground flaxseeds into porridge, smoothies, or yoghurt.
  

• Mix with water as an egg substitute in baking (for lactation cookies or banana bread).
  

Ground flaxseeds are more bioavailable than whole,  always grind fresh if you can.

4. Garlic: A Surprising Ally

Garlic doesn’t just support your immune system. In one Pediatrics study, babies nursed longer and more eagerly when their mothers ate garlic, indirectly stimulating milk supply.

How to enjoy it:

• Roast whole cloves and spread onto sourdough toast.
  

• Blend into lentil soup or chickpea stews.
  

It’s a flavour enhancer and, as science suggests, a potential breastfeeding booster.

5. Brewer’s Yeast: B-Vitamins for Energy and Supply

A traditional ingredient in lactation cookies, brewer’s yeast is high in B-vitamins, protein, chromium, and selenium. These nutrients support energy metabolism and may play a role in milk production.

How to enjoy it:

• Mix a tablespoon into smoothies.
  

• Add to savoury popcorn or sprinkle over soups.
  

A small, easy addition that supports both supply and mum’s depleted energy stores.

The Herbs of Breastfeeding Herbata

Our Breastfeeding Herbata is a daily ritual we designed to combine tradition, science, and comfort. Every herb was chosen for its role in supporting milk supply, calming the nervous system, or replenishing key micronutrients. Here’s why each one matters.

6. Fennel: Phytoestrogens and Infant Comfort

Fennel contains anethole, a compound with oestrogen-like activity that may stimulate the mammary glands. Studies show fennel can increase milk secretion and fat content, and it’s also been found to ease colic symptoms in infants (PMC).

7. Moringa: The Green Superfood for Milk Supply

Moringa leaves are exceptionally rich in iron, calcium, and vitamins A and C. Clinical studies show moringa supplementation increases milk volume in breastfeeding mothers. Traditionally used in soups and stews, in Herbata it becomes a gentle, nourishing daily infusion.

8. Oat Straw: Nervous System Nourishment

Different from oat grain, oat straw (Avena sativa) is valued for calming the nervous system and supporting endocrine balance. It contains minerals like calcium and magnesium that reduce stress and fatigue, indirectly supporting milk supply. Oat straw works best steeped as part of a herbal infusion, where its minerals are slowly extracted.

9. Stinging Nettle: Mineral Replenishment

Breastfeeding depletes calcium and iron, nettle replenishes both. It’s a powerhouse of iron, calcium, magnesium, and vitamin K. Herbalists have long recommended nettle to strengthen mothers postpartum. Its earthy flavour blends beautifully with cinnamon or fennel.

10. Holy Basil (Tulsi) & Vervain: Calm in a Cup

Breastfeeding isn’t just a physical demand, it’s emotional. Holy basil (Tulsi) is an adaptogen that helps regulate stress responses, while vervain has been used to calm nerves and promote relaxation. Together, they provide the grounding that every new mother deserves (NIH).

How to enjoy it: As an evening ritual, steeping tulsi and vervain helps calm the mind and body, a gift when rest is scarce.

Beyond Supply: Nourishing Mothers, Protecting Futures

Supporting milk supply through diet and herbs is about more than just “making enough.” It’s about recognising that breastfeeding is both a physical and emotional act,  one that requires energy, minerals, hormones, and above all, care.

Foods like oats, flaxseeds, and legumes give your body the raw materials it needs. Herbs like fennel, moringa, nettle, oat straw, and holy basil, many of which we’ve carefully brought together in our Breastfeeding Herbata, add centuries of traditional wisdom, now supported by emerging research. Together, they form a foundation of nourishment that strengthens both mother and baby.

And the benefits extend far beyond the early months. Sustained breastfeeding has been linked with a reduced risk of:

• Breast cancer:  every 12 months of breastfeeding reduces risk by 4.3%.
  

• Ovarian cancer:  women who breastfeed for 12+ months have a 30% lower lifetime risk.
  

• Type 2 diabetes:  a pooled analysis found breastfeeding for ≥6 months was associated with a 25% lower risk in mothers.
  

When we support women to sustain breastfeeding through nutrition, rituals, and community, we are not only nourishing children but also protecting women’s health for years to come.

“I was gifted the Breastfeeding Herbata by a friend, it felt like a hug in a cup. My milk supply improved and I felt calmer, which I hadn’t expected.” – Jodie, London 

At The SABI, our mission is to give women the tools and confidence to move through these stages of life with dignity, nourishment, and support. Breastfeeding should never be about anxiety and depletion. It should be about strength, connection, and care, for both mother and child.

By choosing foods and herbs that work in synergy with your body, and by embracing rituals that replenish rather than drain, we can shift the story of breastfeeding from one of worry to one of empowerment.

HORMONAL & PROUD

Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI is changing the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and even, pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.

We invite you to get to know your body and its cycles better –– to really understand what is going on inside. Learn to use your hormones to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. We are here to help with the information, understanding and natural tools to support your body and the emotional process along with it.

DISCLAIMER

The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.

References

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4. Capasso R, et al. Fennel and lactation. Phytother Res. 2011. PMC.
   
   

5. Estrella MCP, et al. A double-blind, randomised controlled trial on moringa leaves. Philipp J Pediatr. 2000. PMC.
   
   

6. Kumar S, et al. Green leafy vegetables and lactation. Curr Res Nutr Food Sci. 2021. PMC.
   
   

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8. Supplee WC. Garlic and infant suckling behaviour. Pediatrics. 1978. PubMed.
   
   

9. Collaborative Group on Hormonal Factors in Breast Cancer. Breast cancer and breastfeeding: collaborative reanalysis. Lancet. 2002. Lancet.
   
   

10. Luan NN, et al. Breastfeeding and ovarian cancer risk. Am J Clin Nutr. 2013. American Cancer Society summary.
    
    

Aune D, et al. Breastfeeding and maternal type 2 diabetes: a systematic review. JAMA Intern Med. 2018. JAMA.