7 Foods to Eat to Increase Breast Milk Supply

7 Foods to Eat to Increase Breast Milk Supply

7 Foods to Eat to Increase Breast Milk Supply

7 Foods to Eat to Increase Breast Milk Supply.

Breast milk is incredibly important for the growth and development of babies, so it’s great that you’re writing about this topic. I’ll provide you with some information and a list of foods that can help increase breast milk supply, along with sources and references to back it up.

Before we dive in, I want to make it clear that while certain foods may help boost milk production, maintaining a well-balanced diet and staying hydrated are also vital for milk supply. In this article we intend to provide a guide. Now, let’s talk about some foods that may aid in increasing breast milk supply:

1. Oats:

Oatmeal is a popular food known to boost milk production. It contains iron, which can increase red blood cell production and promote lactation. Additionally, oats are rich in fiber, which can keep you feeling full and provide a slow release of energy throughout the day, which is important for nursing moms.

2. Fenugreek:

Fenugreek is an herb commonly used to enhance milk production. It contains plant compounds that are believed to stimulate milk production. You can consume fenugreek seeds or take them in supplement form. However, it’s important to consult with a healthcare professional before incorporating any supplements into your diet, as they might have side effects or interactions with certain medications.

3. Fennel:

Fennel seeds and bulb are often used as a galactagogue, which is a substance that promotes lactation. They are believed to have estrogen-like properties that can help with milk production. Fennel is also known to aid digestion and relieve colic symptoms in babies.

4. Brewer’s Yeast:

Brewer’s yeast is a type of yeast that is a good source of B vitamins and minerals like chromium and selenium. It is commonly used to boost milk supply and improve energy levels. Brewer’s yeast can be added to smoothies, lactation cookies, or taken in supplement form.

5. Spinach:

Spinach is a nutrient-dense leafy green vegetable that can support milk production. It is rich in iron, calcium, and folic acid, which are important for lactation. Including spinach in your meals, such as salads, smoothies, or cooked dishes, can be beneficial.

6. Garlic:

Garlic is known for its immune-boosting properties and can help improve breast milk supply. Some studies suggest that the aroma of garlic can enhance milk production, so don’t be shy to add it to your meals.

7. Nuts and Seeds:

Incorporating nuts and seeds into your diet can provide you with essential fatty acids, proteins, and minerals. Almonds, walnuts, sesame seeds, and flaxseeds are particularly great choices. They are also calorie-dense, so they can help increase your overall calorie intake, which is important for milk production.


Remember, everyone’s body is different, so what works for one person may not work for another. It’s essential to listen to your body, stay hydrated, and ensure you’re consuming a well-balanced diet overall.


Kelly mom: Can nursing mother eat these foods

Fenugreek – Uses, Side Effects, and More

La Leche League International.

American Pregnancy Association.

American Pregnancy Association.

International Breastfeeding Centre.

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