top of page
Writer's pictureTTM Team

12 Natural Foods to Boost Your Breastmilk Supply




As a new mother, ensuring your baby receives the best nutrition possible is a top priority. Breastfeeding provides numerous benefits, from essential nutrients and antibodies to fostering a deep emotional bond between you and your baby. However, many mothers face challenges with milk supply at some point during their breastfeeding journey. If you're looking to naturally boost your breastmilk supply, you're not alone.


Diet plays a crucial role in lactation and incorporating specific foods into your meals can help enhance milk production. This guide will delve into a variety of natural foods known to support and increase breastmilk supply, providing you with practical tips and delicious recipes to seamlessly integrate these lactogenic foods into your daily routine. From nutrient-dense oats and leafy greens to the lactation-boosting properties of fenugreek and fennel, we’ll explore how these foods work and why they’re beneficial.


Whether you’re a first-time mom or looking to improve your breastfeeding experience with subsequent children, understanding how to nourish your body effectively can make a significant difference. Read on to discover the best natural foods for enhancing your milk supply, learn how to incorporate them into your diet, and embrace the confidence that comes with knowing you're giving your baby the very best start in life.





1. Oats

Oats are a popular food for boosting milk supply due to their high iron content. Many breastfeeding mothers have found that consuming a bowl of oatmeal daily can help increase milk production. Iron is important as low levels can reduce milk supply.


2. Fenugreek

Fenugreek seeds are one of the most commonly recommended galactagogues (substances that promote lactation). They contain phytoestrogens, which are plant-based compounds similar to estrogen. Fenugreek can be consumed as seeds, tea, or in capsule form. Some mothers notice an increase in milk supply within 24-72 hours of taking fenugreek.


3. Fennel

Fennel seeds and the vegetable itself contain phytoestrogens, which can help increase milk supply. Fennel can be consumed raw, cooked, or brewed into a tea. It is also believed to help with digestion and reduce colic in babies.


4. Garlic

Garlic has been traditionally used to boost milk supply. It can be incorporated into meals for its flavor and health benefits. While it has a strong taste, some babies may actually nurse longer and more vigorously after their mothers consume garlic.





5. Leafy Greens

Leafy greens like spinach, kale, and broccoli are rich in iron, calcium, folate, and other vitamins and minerals that are beneficial for nursing mothers. These nutrients support overall health and can help maintain a good milk supply.


6. Nuts and Seeds

Nuts like almonds and walnuts, and seeds such as flaxseeds and chia seeds, are rich in healthy fats, protein, and omega-3 fatty acids. These nutrients are important for maintaining a healthy milk supply and providing energy for breastfeeding mothers.


7. Barley

Barley contains beta-glucan, a polysaccharide that can increase prolactin levels in the body. Prolactin is a hormone directly involved in milk production. Barley can be added to soups, stews, or made into a barley water drink.


8. Brewer’s Yeast

Brewer’s yeast is high in B vitamins, iron, protein, and chromium. It is often used in lactation cookies or as a supplement to help boost milk supply. The nutrients in brewer’s yeast support overall energy levels and milk production.


9. Carrots

Carrots are rich in beta-carotene, which is converted to vitamin A in the body. Vitamin A is essential for lactation and the development of a baby’s vision and immune system. Carrots can be eaten raw, juiced, or cooked.


10. Papaya

Papaya is rich in vitamins, particularly vitamin C and E, as well as folate. In many Asian cultures, green papaya is cooked and eaten as a lactogenic food. The enzymes in papaya may also help with digestion.





11. Legumes

Legumes, such as lentils and chickpeas, are excellent sources of protein and iron. They are also rich in fiber and other essential nutrients that support lactation. Legumes can be added to salads, soups, and stews.


12. Water

Staying well-hydrated is crucial for milk production. Breastmilk is composed of about 90% water, so drinking plenty of fluids is essential. Aim to drink a glass of water each time you breastfeed and whenever you feel thirsty.





While these foods can support lactation, it's important to remember that every mother and baby are different. If you have concerns about milk supply or dietary needs, consulting with a healthcare provider or lactation consultant can provide personalized guidance and support.

Recent Posts

See All

Comments


bottom of page