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Top 17 Best Foods To Increase Breast Milk Supply

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Table of Contents

Confused about the existence of food that might help you increase lactation and help naturally increase breastmilk supply and production for your baby? Let’s cut to the chase, yes! Some foods help mothers to increase breast milk production via foods that are considered to be galactagogues.

Across different cultures mothers who just gave birth consume certain milk-making foods while they are breastfeeding. These foods are full of vitamins and minerals, and also contain certain chemical properties, aiding breast milk production for the baby.

To help out mothers reading the article at Parenthood bliss, we have accumulated a list of foods to overcome the worry of low milk supply and food that promotes and supports a healthy supply of breast milk production.

Top 17 best foods to increase and boost the breast milk supply

1. Whole Grains

WholeGrains Parenthoodbliss

Whole grains are foods that are quite nutritious for breastfeeding moms and help in increasing milk production  as they help support the hormones responsible for making breast milk. Breastfeeding moms can consume whole grains like oatmeal, barley, whole grain brown rice, oatmeal cookies, etc.

2. Dark Green leafy Vegetables

Dark Green leafy Vegetables

Dark green leafy vegetables are full of nutrients and phytoestrogens that are good and increases the breast milk supply. These green vegetables include alfalfa, lettuce, kale, spinach, and broccoli.

3. Fennel Seeds

Fennel Seeds

Fennel originates from the Mediterranean and has estrogen that helps nursing mothers produce breast milk. Its seeds are flavorful, add flavor to different foods, and can be cooked and eaten raw too! The bulb, stalk, and leaves are edible and could be added to soups, stews, or any other fennel recipe.

4. Garlic

Garlic Parenthoodbliss

Garlic is quite nutritious and healthy to consume and be added to most diets. It has the presence of a galactagogue that helps mothers who are breastfeeding to increase breast milk supply.

However, studies have shown that milk flavored with garlic helps breastfed babies nursing longer, as well as, they may not tolerate garlic very well. So, if you find your baby sensitive to garlic you may want to avoid it. Other than that, it’s a great addition to your meals including vegetables, meats, seafood, pasta, and sauces.

5. Chickpeas

chickpeas in a bowl Parenthoodbliss

Also known as garbanzo beans or Ceci (chi-chi) beans, it is a legume mostly used in the Mediterranean and the Middle East. However, this has been used by breastfeeding mothers since ancient Egyptian times and has quite a high protein value to increase breast milk. They contain estrogens that are responsible for the galactagogue. Simply add chickpeas to hummus or salads and enjoy the healthy beans.

6. Sesame Seeds

Sesame Seeds Parenthoodbliss

It has a high calcium and estrogen value that is vital for breastfeeding mothers to make more breast milk. Just have the seeds alone or add them to the recipes you prepare as topping for salads, or in a trail of other seeds, nuts, and dried fruit.

7. Almonds

Almonds Parenthoodbliss

These aren’t a nut that is quite nuts! But are quite healthy with protein and calcium. Most nursing mothers opt to consume almonds or even drink almond milk to increase the creaminess, sweetness, and amount of breast milk production.

8. Flaxseed and Flax Oil

pitcher flaxseed oil 1296x728 1 Parenthoodbliss

Increase your milk supply by using flaxseed and flax oil as they have phytoestrogens and essential fatty acids that increase breast milk in breastfeeding moms. 

9. Fresh Ginger Root

Ginger Root Parenthoodbliss

Increase the low milk supply using this healthy addition to your diet but also helps increase breast milk supply with the let-down reflex. Simply add ginger in dishes you prepare, ginger ale, or our very own hot and relaxing ginger tea. It is safe but does not take ginger supplements without consulting your doctor. 

10. Brewer's Yeast

Brewer's Yeast

Brewer’s yeast is quite healthy and contains vitamin B, iron, protein, chromium, selenium, and other minerals that can be available in tablet and powder form. The Brewer’s yeast helps nursing moms with energy, helps them with a positive mood, helps get rid of baby blues and of course, helps in the production of breast milk.

11. Nursing Teas

Nursing Teas Parenthoodbliss

This nursing tea, unlike normal tea, is made from foods and herbs to help boost their milk supply. It contains a single herb and a combination of herbs that support lactation, helps comfort and relax, as well as, increase the production of breast milk. The herbs include fenugreek, blessed thistle, milk thistle, and fennel.

Note – Nursing moms can of course consume lactose foods too as they are healthy and nutritious. If it seems to be working out, monitor your breast milk and once you reach a comfortable level, cut back on the lactogenic foods as it may add up with too much breast milk leading to breast engorgement, plugged milk ducts, and mastitis. . However, consumers post the consultation of the lactation consultant.

12. Salmon


Salmon contains a large amount of DHA that’s healthy fats helping in the development of the baby’s nerve system and also increase milk.

13. Chia seeds

Chia seeds

They are a source of essential healthy fats, protein, calcium, and iron that makes it one of the breastfeeding superfoods. It can be easily incorporated in cereal, fruits, and yogurt that increases milk.

14. Fenugreek

Fenugreek Parenthoodbliss

Fenugreek helps in producing enough milk production as it stimulates sweat production and mammary glands to help with hormonal stimulation.

Some mothers have been found to have the opposite effect on their milk supply while taking fenugreek. Fenugreek has been shown to sometimes lower a mother’s breast milk supply in some cases and has also led to babies becoming gassy.

15. Hemp seeds

Hemp seeds

Hemp seeds have omega 3 fatty acids that mean they have essential amino acids for the human body proportion.

16. Orange root vegetables

Orange root vegetables

They are similar to green leafy vegetables with high nutrient density and increase the production of milk.

17. Foods that contain phytoestrogens

Foods that contain phytoestrogens

They are compounds that are found naturally in various fruits and vegetables, especially soy. It helps increase the prolactin levels in the body of the woman, which is the hormone responsible for breast milk for the baby.

That’s all folks! These were the top 17 best lactogenic foods to increase breast milk. Are you looking for the best nursing pillow for breastfeeding? Click and review!

To Conclude

Consuming foods that increase your breast milk in new moms is no harm, however, they are fresh versions of food and of course healthy. Perhaps, keep in mind you do not overdo it all as it might have a negative effect. Also, make sure to consult your doctor or a lactation consultant before you consume the supplements versions for boosting your breast milk.

Best Foods To Help Increase The Low Milk Supply FAQs

1) How can I naturally increase breast milk production?

To increase the breast milk supply naturally, you may follow the steps below:
1. Increase the number of times you breastfeed the little one. The baby decides on their own when to stop
2. In between the time of breastfeeding and future breastfeeding, make it a point to pump often. This helps to increase the milk supply naturally
3. Breastfeed the baby from both sides.
4. Consume more lactation cookies.
5. Make sure to eat other foods like herbs and supplements.

2) How can I increase breast milk production on the spot?

Increasing the breast milk supply on the spot could be useful in most cases. Therefore, these are the steps to help you increase the breast milk supply:
1. Have ample amounts of rest and take care of yourself.
2. Stay hydrated and drink lots of water
3. Have a nurse-in with the little one
4. Pump often
5. Apply a warm compress on the breasts for sometime before breastfeeding
6. Have galactagogues
7. Avoid the pacifier.
8. Utilize breast compressions while nursing and pumping

3) Is it ok to drink coffee while breastfeeding or while breast milk production?

No really. Irrespective of how fond you are of coffee, it is recommended to limit the intake of coffee while you are breastfeeding. This is because there are small amounts that can pass into the breast milk that would eventually build in the baby too. However, it isn't a complete no. You are allowed to consume up to 300 mg that equals about 2–3 cups (470–710 ml) of coffee. As a supplement, you could consume about 3–4 cups (710–946 ml) of tea per day. These measures are safe for intake.

Reviewed By-

Brandi Nicole, Lactation Consultant

Brandi Nicole, Lactation Consultant

Brandi Nicole is a pediatric nurse, a postpartum doula, and an international board-certified lactation consultant. She is a proud member of the International Lactation Consultant Association, the United States Lactation Consultant Association, and the Bay Area Lactation Associates.

On behalf of the editorial team at Parenthoodbliss, we follow strict reporting guidelines and only use credible sources, along with peer-reviewed studies, academic research institutions, and highly respected health organizations. To learn about how we maintain content accurate and up-to-date by reading our medical review and editorial policy.

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