10 Foods To Increase Milk Supply



Foods That Promote Milk Production

Are you breastfeeding and can’t seem to produce enough milk for your baby?

Worried you will have to result in buying formula to feed your baby?

These food are perfect for you to try and increase your milk supply.

Just a little disclaimer though, please speak with your prenatal nutritionist if you are unsure of any food choices on this list. Do not eat any of these foods if you are allergic to them.

I get it.

It’s super difficult knowing what’s good and what’s not good to eat when it comes to breastfeeding. That’s why I highly recommend checking out a breastfeeding book like this one.

It has recipes and snacks that will help every breastfeeding woman out when it comes to your breastfeeding diet.

Here is a list of foods to eat while breastfeeding to increase milk supply...

#1) Porridge oats

Porridge oats have long been considered a lactation aid to make more milk. Some consider this an old wives tale but like most old wives tales there is truth in there.

Porridge oats are a low glycemic index and give the energy to get you through your day. They are also high in tryptophan which helps increase serotonin the mood neurotransmitter and melatonin which helps with sleep.

A lot of mums eat lactation cookies to boost their supply and I’ve heard lots of anecdotal evidence say that they work.

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#2) Green Papaya

Yes, we’re talking about eating unripe papaya…

In Asia, green papaya is a traditional galactagogue. If you have a favorite Thai restaurant, order Som Tam, which is a green papaya salad. 

If you’re not a fan of Thai food, try steaming or stir-frying on high heat until tender.

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Related: 8 Lactation Recipes to Increase Milk Supply (plus a list of 7 superfoods)

#3) Brown Rice

According to the research paper Increase, Breast Milk Supply With Herbal Galactagogues published in the World Journal of Pharmaceutical and Life Sciences, brown rice enhances breast milk production.

It has hormone stimulants that boost lactation. It also gives nursing moms the extra energy that is required post-delivery. 

Also, it helps increase the appetite so as to enable the mother to eat nutritious food.

  • Soak brown rice for half an hour and pressure cook it. Eat it with vegetables.

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#4) Cumin Seeds

Cumin seeds are great for boosting your milk supply, but they are also an effective way to help prevent digestive woes that may cause discomfort for your little one.

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#5) Spinach And Beet Leaves:

Spinach and beet leaves contain iron, calcium and folic acid.

  • These are essential for recouping anemic mothers.
  • These will help in making your baby strong.
  • Spinach and beet leaves contain detoxifying agents.
  • Spinach contains certain plant chemicals that could help prevent breast cancer.
  • Include these leaves in a midday soup.
  • Mix them with dough and make paratha (Indian flatbread) or chapattis for a meal.
  • Remember to eat spinach in moderation as too much could cause diarrhea in your baby.

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Related: What to Eat to Lose the Baby Weight and Keep Milk Supply Up

#6) Dandelion

Dandelion is one of the more popular herbal galactagogues used in the United States. It’s often taken as a capsule, but you can also brew a dandelion tea and drink it up to three times per day, according to research by Frank J. Nice, an expert on breastfeeding.

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#7) Garlic

Pungent, savory garlic is added to food worldwide to enhance the flavors in various dishes – and it functions in much the same way in your breast milk. It has been shown that the garlicky flavor is passed into the milk, which babies seem to enjoy. The increased amount and frequency of sucking introduces extra stimulation which is thought to also increase lactation. So throw some extra garlic into your favorite dishes – just make sure your toothbrush is on hand afterward!

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#8) Almonds

Nuts are well-known lactogenic foods, and almonds are some of the healthiest out there! Make sure that you consume the non-greasy (and possibly salt-free) variety – these are the healthier choices!

Almonds, or almond milk, is a well-known galactagogue. It can improve both the quality and the amount of your milk supply. And because it’s packed with protein, it will give you plenty of energy to last and feed longer!

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#9) Fenugreek

Fenugreek is one of the most common supplements consumed during lactation. It contains a significant level of phytoestrogen that is long believed to result in milk boosting effects. However, more research is needed to understand about its therapeutic effects and mechanism.

It is generally classified as safe to consume during lactation, but it is recommended to talk with a doctor before using herbal supplements especially for patients with heart disease or nut and legume allergies. Fenugreek should also be avoided during pregnancy as it may cause uterine contractions.

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#10) Carrots

Vitamin A aids lactation and boosts the quality of your milk.

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Recommended read: How to get the perfect latch while breastfeeding your newborn

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Jennifer LoVerde

Hey there! Jennifer here, and I run this website. I am a mommy to one amazing little boy + Childcare and development professional (10+ yrs). I created this website to provide useful information about pregnancy and newborn care, & inspire you to live your best mom life!

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