Herbal Galactagogues vs Food Galactagogues: Which Is Better?

If you’re trying to support your milk supply, you’ve probably come across the term galactagogues.

But then it gets confusing…
Should you be focusing on herbal blends?
Or adding certain foods into your diet?
Or both?

Let’s break it down simply 

What are galactagogues?

Galactagogues are substances that may help support breast milk production.

They generally fall into two categories:

Herbal galactagogues

These are specific herbs traditionally used to support lactation, such as:

• Fennel
• Aniseed
• Blessed thistle
• Goat’s rue

These are often found in lactation teas and blends.

Food-based galactagogues

These are everyday foods believed to support milk supply, including:

• Oats
• Brewer’s yeast
• Flaxseed
• Nuts and seeds

You’ll often see these included in lactation snacks or added to meals.

So… which is better?

The truth is — it’s not about choosing one over the other.

They work in different ways, and often support your body best when used together.

Herbal galactagogues: targeted support

Herbal blends are typically used for more focused support.

They are:

• Concentrated
• Traditionally used for lactation
• Easy to incorporate into a daily routine

For many mums, herbal teas feel like a simple, intentional way to support supply — especially during times of stress, change, or low supply.

Food galactagogues: foundational support

Food-based galactagogues play a different role.

They:

• Support overall nourishment
• Provide key nutrients and energy
• Help your body sustain milk production over time

Think of these as your foundation — the building blocks your body needs.

The real answer: they work best together

Rather than choosing one or the other, the most supportive approach is often:

👉 Nourishing your body with the right foods
+
👉 Adding targeted herbal support where needed

This creates a more balanced, sustainable approach to supporting your milk supply.

What else matters (this is important)

Galactagogues can help — but they are only one piece of the puzzle.

Milk supply is also influenced by:

• Frequent and effective feeding
• Latch and positioning
• Hydration
• Rest and stress levels

If supply concerns continue, working with a lactation consultant can make a big difference.

A gentle, supportive approach

There’s no one “perfect” way to support your milk supply.

Some mums find relief with food.
Others love the ritual of herbal teas.
Most benefit from a combination of both.

Final thoughts

If you’re feeling unsure or overwhelmed, you’re not alone 🤍

Start simple.
Focus on nourishing your body.
And add support where you need it.

Because when you feel supported…
everything feels a little easier.