12 Lactogenic Foods That Improve Breast Milk Supply

Contribution: Rachna Arya


Low milk supply can be extremely distressing for new nursing mothers. Since breast milk is your baby’s only source of nutrition, it’s essential to make sure your body produces enough of it.

In most cases, maintaining a healthy diet, getting enough sleep and staying hydrated will help replace the supply.

You may consider trying the foods below to improve your breast milk supply, improve your health, and improve milk composition.

Green leafy vegetables

Green leafy vegetables such as spinach, fenugreek leaves and mustard greens contain phytoestrogens that can increase breast milk supply. They are a good source of beta-carotene and riboflavin.

They are also rich in minerals like iron, calcium and folate. It is recommended that women who are breastfeeding should eat one or two servings of green leafy vegetables every day to keep the body nourished and feel more stable and satisfied.

cumin seeds

Cumin is a versatile spice that is an integral part of many Indian dishes. They have long been known to improve digestion and relieve constipation, acidity and bloating.

What is less known is that they also stimulate milk supply. Breastfeeding mothers are advised to drink roasted cumin seeds or cumin water as snacks.

the carrot

Carrots can do wonders to increase breast milk production. They are an excellent source of vitamin A which not only supplements lactation but also improves the quality of breast milk.

Breastfeeding mothers can eat carrots raw, steamed or juiced daily.

sesame seeds

It is a common belief that dairy products are the only source of calcium. However, sesame seeds are a rare non-dairy superfood that is packed with calcium.

Calcium is an important nutrient for breastfeeding and overall growth of the baby. Perhaps this is why it has been an integral part of the diet of nursing mothers for many years.

fennel seeds

Fennel seeds are a traditional remedy to increase milk supply. Fennel water and fennel tea are good postpartum drinks that aid digestion and control baby colic.


Garlic is a wonder spice that is well known to increase breast milk supply.

It contains a chemical compound that has long been believed to increase breast milk. Add a few roasted garlic cloves to any vegetable to increase absorption.


Almonds are the most popular choice to increase lactation. They are believed to increase breast milk production. Nuts are an excellent source of good fats and antioxidants.

Enjoy handfuls of raw nuts like cashews and almonds to help your milk supply.


Ginger is one of the staple ingredients in our Indian cuisine. Among its many healing properties, it can also help increase lactation.

Because ginger is a lactogenic food. You can drink a cup of herbal tea made with thin slices of freshly peeled ginger root.

Fenugreek seeds

Fenugreek leaves and seeds have been used across cultures for generations to improve the quality and quantity of breast milk.

Seeds are a rich source of omega-3 fats and vitamins that are good for nursing mothers and important for your baby’s brain development.

Like carrots, they are rich in beta-carotene, B vitamins, iron and calcium.


Chickpeas can boost your energy by providing your body with essential nutrients. They are loaded with protein, fiber, calcium and B-complex vitamins.

They act as great lactation boosters for nursing mothers. Soak a handful of chickpeas overnight and boil them in the morning.

Add them to your veggie salad with lemon juice and garlic. It provides a tasty protein snack that can help you produce enough milk for your baby.

sweet potato

Sweet potatoes are a powerhouse of potassium and carbohydrates. It is believed to be an effective food to help increase lactation and reduce fatigue associated with breastfeeding.

Just one medium-sized sweet potato is enough to meet the daily recommendation of vitamin A for a nursing mother.


Oatmeal is a whole grain food with an excellent lactogenic profile.

It is known to be a good source of beta-glucan (a polysaccharide) that has been shown to increase breast milk levels in women.

Last thought

If you suspect that your baby is not getting enough milk, despite following a nutritious diet, we recommend that you share your concerns with a lactation consultant or breastfeeding specialist.

Your healthcare professional can recommend galactagogues (medicines to increase milk production) and feeding strategies to increase your milk supply.

As an add-on, make it a habit to take preventive health check-ups as they can help you gain complete insight into your health. This will help you take action to promote your overall well-being.

Book a full physical health exam today!

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