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6 Essential Foods To Increase Breast Milk Supply

Contributed by: Rachana Arya


After childbirth and while breastfeeding, many women consume certain food plants that are believed to promote breastfeeding and boost milk production.

Some of these foods are high in vitamins and minerals, while others have chemical qualities that may help in breast milk production.

While there’s no magic potion that will increase your breast milk supply, some nursing superfoods are said to boost and encourage a healthy supply of breast milk. 

If you think you need to make more breast milk, try incorporating the breastfeeding foods listed below into your diet.


Breastfeeding mothers benefit greatly from whole grains. Oatmeal is a common milk-boosting food that is loaded with energy and super nutritious!

They’re known to be literally packed with saponins, which have the potential to aid the hormones produced by the pituitary gland that is responsible for making milk.

As a result, eating whole grains, especially oats may help you produce more breast milk.

Additionally, it is also fantastic comfort food. A cup of oats can help you relax, which will help your body release oxytocin, a hormone linked to milk production. Nursing moms should have a bowl of oatmeal for breakfast

Dark green vegetables

Dark leafy green vegetables like alfalfa, lettuce, kale, spinach, and broccoli are considered a ‘traditional’ way to increase breast milk supply in lactating women.

All green vegetables are excellent sources of calcium, phytoestrogens, and other minerals for mom and baby.

They also include phytoestrogens, which may aid in the production of breast milk.

Lactating moms are advised to eat at least one portion of green leafy vegetables every day to enhance their milk supply.


This Mediterranean aromatic plant has both culinary and medicinal uses. Fennel seeds give flavour to a variety of dishes.

Its bulb, stem, and leaves are all edible and often used fresh in soups, stews, salads or sautéed with other vegetables.

One of the herb’s most popular uses is to stimulate and boost the production of milk for breastfeeding.

Fennel is believed to be a galactagogue (a substance that increases breast milk supply). It has been used to increase the supply of milk in nursing women for centuries due to its natural estrogen-like properties.


Among its many curative properties, this traditional herb that adds flavour to food is also known for its lactogenic properties.

The spice is believed to be a galactagogue, assisting mothers in stimulating breast milk production and increasing the supply of breast milk.

Include garlic in your diet by tossing some cloves in soups or vegetables of your choice to that help your breast milk supply.


Eating carrots can play a significant role in helping you increase your breast milk supply.

Carrots are high in beta-carotene and vitamin A, which help with lactation and improve the quality of your breast milk.

Carrots can be eaten raw, steamed, or blended into a soup by lactating moms on a daily basis.

Independent studies have noted that drinking a cup of carrot juice just before lunch could increase your afternoon breast milk supply.


Chickpeas are a popular legume that breastfeeding mothers since ancient Egypt have been eating to increase breast milk production

The nutrients found in chickpeas go a long way in acting as lactation boosters for nursing mothers.

Chickpeas are rich sources of calcium and B-complex vitamins, and as you would know, all of these are much-needed for both pregnant and breastfeeding mothers.

They also contain plant estrogens, which could explain why they’re used as a galactagogue. Chickpeas can be added to spaghetti or salads.

Final thoughts

Breastfeeding can be difficult, so finding natural and effective techniques to increase milk supply can be a huge help.

However, you should always consult your doctor before using any dietary therapies, as these “natural” medications might have serious negative effects.

Also, it’s a wise move to opt for regular health checkups to keep an eye on your overall health.

These health checks enable you to keep an eye out on triggers that can take your health for a toss and take preventive measures if anything off pops up.

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