Lactogenic Foods That Increase Breast Milk

Even though there haven’t been any studies that prove that the following foods have a positive impact on the production of breast milk, these foods have been used by generations for lactating mothers. These foods should be consumed in your daily diet and not be used as a supplement.

Top 30

1. Fenugreek Seeds

Fenugreek seeds have been used for generations across the world to increase breast milk production. It is rich in omega-3 fats which is important for your baby’s brain development. You can also use fenugreek leaves as they are rich in beta-carotene, vitamin B, calcium, and iron. Fenugreek seeds can be added to tea while brewing it or can be used in vegetable preparation. The seeds are also added to roti.

2. Fennel Seeds

Apart from being used to increase milk supply, fennel seeds are also used to reduce gas and colic. It is assumed that the benefits of the seeds will pass on to the baby through the breast milk. You can soak a teaspoon of fennel seeds in a glass of water overnight and drink it in the morning or brew it in your tea.

3. Garlic

Garlic is well known for boosting the immune system, preventing heart disease, and having curative properties. Garlic will affect the taste and smell of the breast milk and hence must be consumed in moderation.

4. Green Leafy Vegetables

Leafy vegetables like spinach, kale, fenugreek leaves, and mustard greens are a great source of minerals such as iron, calcium, and folate. It has plenty of vitamins and is considered to enhance the production of breast milk. You should have at least one portion of green leafy vegetables on a daily basis.

5. Cumin Seeds

Cumin seeds are known to help with digestion, relieve constipation, acidity and bloating along with helping with lactation. It is also packed with vitamins and calcium. Use it in salads or soak in water overnight and drink the water to get the benefits.

6. Sesame Seeds

When thinking about what to eat to increase breast milk, a lot of people advise the consumption of sesame seeds. These seeds are a great non-dairy source of calcium which is extremely important for your baby’s growth. After delivery, even the mother will need calcium for effective and full recovery. You can use sesame seeds in your daily cooking or make sweet dishes like ladoos with them and have one a day.

7. Holy Basil

Holy basil or tulsi has been used for generations for lactating mothers. While it aids in milk production, it is also known for its calming effect, help with bowel movement and promotes a healthy appetite. You can have tulsi in the form a tea that will help you relax.

8. Oatmeal

Oatmeal is great for controlling diabetes post-delivery while being rich in energy. It is rich in fibre which has a positive effect on your digestive system. You can eat oats for breakfast or make oats cookies. Nutritionists recommend adding oats to any diet to increase breast milk production.

9. Unripe Papaya

While boosting milk production, unripe papaya also works as a natural sedative which will help you relax. You can ingest unripe papaya by grating into salads. Unripe papaya is considered one of the best fruits to increase breast milk.

10. Carrots

Carrots provide a great boost to lactation and are rich in vitamin A which also improves the quality of the milk production. Eat raw carrots in the form of salads or juice it and have a cup in the morning along with your breakfast. Carrots are available anywhere around the world and are one of the best foods to improve lactation.

11. Barley

Barley boosts lactation and keeps you hydrated. You can have it in salads or soak in hot water overnight and then consume the water the next day.

12. Asparagus

Asparagus is a high fibre food that is rich in Vitamin A and K. It stimulates the hormone that is responsible for lactation. Steam lightly or sauté in a pan with another veggie for a tasty meal or snack.

13. Brown Rice

Some research has shown that brown rice is beneficial when it comes to lactation. It is known to stimulate the hormones responsible for milk production. It is also highly beneficial to the mother by giving her more energy and contributing to a healthy direction. Cook it in a pressure cooker or rice cooker and eat with vegetables.

14. Apricots

Apricots are great to help stabilize hormonal imbalances and should be consumed both before and after delivery. It helps with lactation and is also rich in calcium and fibre. Add apricots to your morning oatmeal diet.

15. Salmon

If you have access to fresh salmon, then you should add it to your diet. It is rich in omega-3 fatty acids and essential fatty acids or EFA which are considered a super food and helps with lactation. It makes the milk produced more nutritious. You can have salmon in many different ways – steamed, grilled, or panfried.

16. Bitter Gourd

This vegetable is high in nutrition. It has high water content which will keep the mother hydrated. It is easy to digest and increases the supply of breast milk. Though not many people like the taste of bitter gourd, you can find ways to make it more palatable.

17. Sweet Potato

Sweet potato is rich in carbohydrates that are important for providing energy to the mother. It is rich in vitamin C, B-complex, and magnesium. You can cook the sweet potato in a variety of ways in both savoury and sweet dishes.

18. Almonds

This superfood is rich in Vitamin E and omega-3. This plus the nutritional value of almonds that contain polyunsaturated fats make these nuts a superfood. You can eat almonds raw or find almond supplements to increase milk supply. In many parts of the world, almonds are considered the best snack due to the immense healthy properties they contain, this is also the reason almonds are prescribed by doctors for nursing mothers.

19. Dill Seeds

If you’re wondering how to increase breast milk naturally at home fast, the answer is dill seeds. This ingredient is rich in magnesium, iron and calcium, making it an ideal addition to any meal where breast milk production is the focus.

20. Water

When considering what to eat to increase breast milk production, people often overlook water. Hydrating properly is essential to improve milk production, so remember to drink plenty of water spread evenly throughout the day.

21. Drumsticks

A vegetable high in iron and calcium, drumsticks are known to aid in increasing milk production during pregnancy, including this vegetable during lunch or breakfast can help you ensure you are lactating sufficiently.

22. Milk

Milk, especially cow milk is naturally filled with folic acid, calcium and healthy fats, this not only helps with milk production but ensures the milk is nutritionally balanced for your baby. Ensure you drink a glass of milk twice a day to guarantee an increase in breast milk production.

23. Chickpea

The chickpea is a superfood in its own right, rich in protein and fibre, it can be considered healthy for anyone but the vitamin B complex properties and calcium in chickpea also ensure it boosts your breast milk production.

24. Beets

One of the most nutritionally relevant veggies around, beets are a blood purifier, rich in fibre and healthy minerals all of which have properties that help boost milk production, beets also help in ensuring the breast milk has some blood purification properties for your baby.

25. Lentils

Lentils are a commonly used ingredient worldwide due to the presence of lots of minerals, vitamins and protein in them, add the dietary fibre included in some types of lentils and you have an ingredient that is not only healthy in general but also helps greatly increase breast milk production.

26. Tofu

Tofu is a superfood packed with minerals, vitamins, calcium and a lot of protein, this is commonly used in East Asia to help increase lactation. Making a stir-fry with tofu, lentils and green leafy veggies will ensure you have a balanced and lactation friendly diet that will also keep you extremely fit and healthy.

27. Watermelon

Watermelon is rich in fructose, fibre and of course, water. It keeps you hydrated, infuses your body with essential minerals and helps maintain or increase lactation. Hydrating properly by drinking water and consuming foods rich in hydrating minerals like watermelon will help mothers struggling with lactation problems.

28. Green Tea

Green tea is flush with antioxidants and minerals that help the body relax, drinking a glass of green tea every day will purify your system, this also helps with blood circulation and cholesterol and in some countries, it is thought to significantly help increase lactation.

29. Grapefruit

Grapefruit, in some parts of the world, is considered a mega fruit, it is rich in vitamin C and vitamin A, citric acid, fructose and essential dietary fibres. This fruit is considered one of the most-healthy additions anyone can make to a diet, especially a nursing mother looking to improve lactation.

30. Curry Leaves

Curry leaves are considered a delicacy on the Indian subcontinent, this is because these delicious leaves are known to boost melanin, help improve blood circulation and increase your body’s ability to break nutrients down, they are also rich in minerals that can help nursing mothers boost their lactation production.

Always remember it is not you alone in this, there are many others.

Keep yourself healthy. Where there is health there is happiness.

~ Anusha

Prana Multispeciality Clinic