Top 11 Lactating Foods to Help You Boost Your Milk Supply

Are you struggling to produce enough milk for your little one?

If so, you may need to start incorporating more lactating foods into your diet. There are many different lactogenic foods that can help promote milk production and help increase breast milk supply, and we have compiled a list of the top 11 for you here!

Keep reading to learn more about these nutritious and delicious milk boosting foods for breastfeeding moms.

Lactogenic Foods vs Healthy Diet for Increased Breast Milk Production

If you are struggling to produce milk, it might be worth talking to a lactation consultant, as often breastfeeding women just need slight tweaks to their latch to support lactation and increase breast milk output.

Another area to improve is just the overall diet, eatubg nutritious meals can dramatically increase milk supply. Ensure you are eating enough protein rich foods (think lean meat) as part of a balanced diet, drinking plenty of water and reducing any foods which may decrease milk supply. We’ve done a detailed guide to the best foods for new moms here.

You need to also ensure that you are eating enough calories and trying to do 1200 calorie diet would inhibit milk production and milk flow. Breast feeding requires energy and you need to eat an extra 400 calories a day to produce milk.

If you want more milk and establish a healthy supply eating a healthy diet is essential not just for your own supply but also to ensure that your little one gets all the nutrition needs. We’ve also done a guide to the foods that breastfeeding moms should avoid.

What Foods Can Help With Lactation?

Natural Ways To Increase Milk Supply For Nursing Mothers There are many different foods that can help increase milk supply. Here are some of the top lactating foods:

1. Oats

Oats are a great lactating food because they are high in fiber, minerals, and antioxidants. They also contain beta-glucan, which is known to promote milk production. Try adding some oats to your breakfast or snack routine to help boost our milk supply! Do Oats Increase Milk Supply: Oatmeal For Lactation

Oats are a great source of fiber, protein, and minerals, all of which can help promote lactation. They can be eaten as oatmeal, added to baked goods, or made into a milk substitute or make a great base for lactation cookies.

Our favorite way to incorporate oats into our diet is with this delicious Overnight Oats recipe.

Ingredients:

  • – ½ cup rolled oats
  • – ½ cup plain yogurt or kefir
  • – ⅓ cup milk of choice (cow’s, almond, coconut, etc.)
  • – sweetener of choice (honey, maple syrup, stevia, etc.)
  • – ½ banana, mashed
  • – ½ cup blueberries
  • – 1 teaspoon Flax seeds & Chia Seeds

Instructions:

  • – Mix together all of the ingredients in a jar or container.
  • – Cover and refrigerate overnight.
  • – Enjoy as is or top with additional berries or nuts!
Overnight Oats for Breastfeeding
Lactation CookiesWhat Are Lactation Cookies? 

2. Garlic

Garlic is another great food for boosting milk production. It contains allicin, which has anti-inflammatory and antibacterial properties. Plus, it adds a delicious flavor to dishes! Try adding garlic to your meals or using garlic supplements to help increase your milk supply.

Garlic is a natural antibiotic and can help boost milk production. It can be eaten raw, cooked, or in supplement form.

3. Brewer’s Yeast

Brewer’s yeast is a popular lactating food because it is high in protein and B vitamins. It also has a strong flavor, so you may want to start with a small amount and work your way up. Brewer’s yeast can be found at most health food stores.

Brewer’s yeast is a nutrient-rich food that can help increase milk production. It can be eaten as a supplement or added to food.

A great way to enjoy brewer’s yeast is this Nutritional Yeast recipe.

Ingredients:

  • – ½ cup nutritional yeast flakes
  • – ¼ teaspoon garlic powder
  • – ¼ teaspoon onion powder
  • – ⅛ teaspoon black pepper

Instructions:

  • – Preheat oven to 350 degrees.
  • – In a small bowl, combine nutritional yeast flakes, garlic powder, onion powder, and black pepper.
  • – Spread mixture onto a baking sheet.
  • – Bake for 15 minutes or until cheese is melted and bubbly.
  • – Enjoy as a dip or spread on toast, bagels, etc.!

4. Fennel Seeds

Fennel seeds are a lesser-known lactating food, but they can be helpful for boosting milk production. They contain anethole, which is known to stimulate milk secretion. Fennel seeds can be found at most health food stores and Indian markets.

Fennel seeds have been proven to increase milk volume and fat content, so if you are looking to boost breast milk try some fennel tea!

Try adding fennel seeds to this delicious Fennel Tea recipe.

Ingredients:

  • – ½ cup fennel seeds
  • – water
  • – honey (optional)

Instructions:

  • – Add fennel seeds to a pot of boiling water.
  • – Reduce heat and simmer for 15-20 minutes.
  • – Strain and sweeten with honey, if desired.
  • – Enjoy hot or cold!
Fennel Seeds for Lactating Women

5. Anise Seeds

Like fennel seeds, anise seeds are also known to stimulate milk production. They have a sweet licorice flavor and can be found at most health food stores.

Try adding anise seeds to this delicious Anise Tea recipe.

Ingredients:

  • – ½ cup anise seeds
  • – water
  • – honey (optional)

Instructions:

  • – Add anise seeds to a pot of boiling water.
  • – Reduce heat and simmer for 15-20 minutes.
  • – Strain and sweeten with honey, if desired.
  • – Enjoy hot or cold!
Anise Seeds for Increasing Milk

6. Leafy Green Vegetables

Leafy green vegetables are a great lactating food because they are high in calcium. Calcium is important for the health of both mom and baby. Leafy green vegetables can be found at most grocery stores.

Leafy green vegetables are high in nutrients and minerals that are essential for lactation. They can be eaten cooked or raw, and are a great addition to any lactating diet.

Leafy greens are also full of iron, and to help absorb all that iron eat with foods high in vitamin c and essential for all nursing moms.

Leafy Greens for Nursing Moms
Bean SproutsCan I Eat Bean Sprouts While Breastfeeding?
BeetsCan I Eat Beets While Breastfeeding
BroccoliCan I Eat Broccoli While Breastfeeding?
SproutsCan I Eat Sprouts While Breastfeeding?

7. Fenugreek Seeds

Fenugreek is a natural galactagogue that has been used to promote milk production for centuries. It can be eaten as a seed, taken in capsule form, or brewed into a tea.

Fenugreek Seeds to Boost Milk

8. Fruits

Many fruits contain nutrients that can help promote milk production. Some of the best include apricots, figs, papaya, and pineapple.

ApplesCan I Eat Apples While Breastfeeding?
CranberriesCan I Eat Cranberries While Breastfeeding?
ElderberryElderberry While Breastfeeding
Jack FruitCan I Eat Jackfruit While Breastfeeding?
MangoCan I Eat Mango While Breastfeeding
WatermelonWatermelon While Breast Feeding

9. Herbal Teas

Herbal teas are a great way to get nutrients that can help with lactation. Some of the best include ginger, fennel, and lavender tea.

A lactation tea can be made from any of the known lactogenic seeds like fenugreek tea or fennel tea. However, be aware that there can be side affects from taking herbal supplements or lactation teas.

Best Tea For Lactation: Boost Your Milk Supply Naturally

Dandelion Root TeaDandelion Root Tea & Breastfeeding
FennelFennel For Breastfeeding
Flat Tummy TeaCan I Drink Flat Tummy Tea While Breastfeeding?
Green TeaCan I Drink Green Tea While Breastfeeding?
Hibiscus TeaHibiscus Tea While Breastfeeding
Mint LeavesCan I Eat Mint Leaves While Breastfeeding?
Spearmint TeaSpearmint Tea, Breastfeeding & Herbs

10. Nuts and Seeds

Nuts and seeds are a great source of essential fatty acids, protein, and minerals that can help with lactation. They can be eaten raw or roasted, and make a great snack or addition to a meal. Sesame seeds , sunflower seeds, flaxseed, and almonds are all great options.

Peanut Butter CookiesPeanut Butter Lactation Cookies
Lactation GranolaLactation Granola & Granola Bars

11. Complex Carbohydrates

Complex carbohydrates, such as whole grains, are a good source of energy and nutrients for lactating mothers. They can be eaten in place of sugary snacks and processed foods.

Other Whole Grain Foods

As mentioned before, complex carbohydrates are a good source of energy and nutrients for breastfeeding mothers. Some other good options include quinoa, brown rice, and whole grain bread.

Beta glucan increases prolactin (the breastfeeding hormone) and the richest source of this is Barley. Oats are also a good source of beta glucan. Eating these are much better than taking a nutritional supplement as they have plenty of other benefits. This is the reason malta drinks increase milk supply.

Beans and Legumes

Beans and legumes are a good source of protein and fiber, which can help with lactation. They can be eaten cooked or in a sprouted form.

Healthy Fats

Healthy fats, such as olive oil and avocados, are a good source of energy and essential fatty acids. They can help with lactation and provide essential nutrients for both mom and baby.

Do These Foods Actually Work?

If you want to increase breast milk production, then looking at your diet is a great place to start. Certain foods and lactation teas have been shown to have increased milk supply.

What are Antilactogenic Foods

Antilactogenic foods are those that help to suppress milk production. When eating antilactogenic foods, the body senses that there is not enough milk available and will produce less milk.

There are many different types of antilactogenic foods, but some of the most common include cabbage, broccoli, and cauliflower.

While these foods can help to reduce milk production, they are also high in nutrients and vitamins that are important for both mother and baby.

If you are struggling with low milk supply, it is important to talk to your doctor before making any changes to your diet.

Some Recipes to Help You Increase Milk Supply

The Bottom Line on Foods That Promote Milk Supply

The best foods for breastfeeding moms is a diet rich in fruits, vegetables, whole grains, and healthy fats. A breastfeeding diet should also include plenty of water and fluids like coconut water.

There is no one perfect diet for increasing milk supply. However, eating a variety of healthy foods that are high in nutrients and antioxidants is a good place to start.

Herbal teas, fruits, vegetables, nuts, and seeds are all great options. If you are struggling with low milk supply, talk to your doctor before making any changes to your diet.

There is scientific evidence (which has been medically reviewed and have peer reviewed studies) that many of these foods will help both you increast your breast milk supply and ensure your baby has all their nutritional needs met. Eating a whole balanced diet will help increase supply, but if you are strill struggling do seek the help of a healthcare professional.