Foods to increase lactation in lactating mothers

Contribution: Rachna Arya


Breastfeeding is a healthy choice to provide your baby with all the nutrients it needs to grow and develop.

Most experts agree that what postpartum women eat affects their mental well-being. Eating a balanced diet can combat this condition completely.

A diet full of healthy foods can boost your energy by providing your body with the nutrients it needs to fight postpartum fatigue.

In this blog, we will highlight some foods that can help regain energy and combat fatigue in new mothers.

Foods to restore energy and fight fatigue

Include oatmeal in your diet

Oatmeal is an energy-boosting food that contains various nutrients such as vitamin B1, phosphorus, magnesium and protein.

It is loaded with magnesium, phosphorus, protein and carbohydrates in the form of glycogen, which is beneficial for the muscles and brain to function effectively.

Sip green tea

The essential ingredients in green tea are very effective in helping you fight the fatigue and stress associated with having a new baby.

The high concentration of polyphenols in green tea is also beneficial in boosting metabolism and eliminating various ailments.

Include bananas in your diet

Bananas are a source of instant energy because they are loaded with potassium, which helps the body convert sugar into energy.

The high levels of natural sugars present in bananas such as fructose, glucose and sucrose help in providing energy to the body.

Also, bananas contain a high percentage of healthy nutrients like protein, carbohydrates, vitamin B, vitamin C, fiber, omega-3 fatty acids, etc., which help in relieving the feeling of tiredness and fatigue during breastfeeding.

Add yogurt to your diet

Yogurt is an excellent source of protein, carbohydrates, and probiotics, all of which can prove effective in combating postpartum fatigue. It is also good for digestion and keeps the digestive system functioning.

Eat some barley

If you’ve recently given birth, and you’ve lost a lot of fluids through postpartum sweating, barley water can help as it’s well-known for its hydrating properties.

Lactogenic foods that can improve breast milk supply

You may consider trying the foods below to replenish your breast milk supply.

Green leafy vegetables

Green leafy vegetables such as spinach, fenugreek leaves and mustard greens contain phytoestrogens that can increase breast milk supply.

They are rich in beta carotene, riboflavin and minerals such as iron, calcium and folate.

It is recommended that lactating women should eat green leafy vegetables daily to nourish the body.

cumin seeds

Cumin seeds are 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 are an excellent source of vitamin A which not only supplements breastfeeding but also improves the quality of breast milk.

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

sesame seeds

Sesame seeds are a rare non-dairy superfood loaded with calcium, an important nutrient for breastfeeding and overall baby growth.

Perhaps this is why it has been an integral part of the diet of nursing mothers for many years.


Garlic is a spice that has been recognized since ancient times and is known to increase breast milk production. It contains chemical compounds that can help increase breast milk.

Add a few roasted garlic cloves to any vegetable to increase absorption.


Ginger is one of the main ingredients in most of our Indian dishes and is well known for its various healing properties. It is a lactogenic food that can also help increase lactation.

Fenugreek seeds

Fenugreek leaves and seeds are rich sources of omega-3 fats and vitamins. These nutrients are good for breastfeeding mothers and important for your baby’s brain development. Like carrots, they are rich in beta-carotene, B vitamins, iron and calcium.

brown rice

Various studies have indicated that brown rice contains hormone stimulants that increase lactation. It fights fatigue and provides breastfeeding mothers with the extra energy they need after delivery.


Oatmeal is a whole grain food known to be a good source of beta-glucan which has been shown to increase breast milk levels in women.

Last thought

Eating foods good in fats and antioxidants is important. Each of the foods mentioned above can help boost your energy and improve lactation by providing your body with the nutrients it needs.

If you are not getting enough milk and feel extremely tired, it is important to consult your physician or other qualified health care providers.

Moreover, you should opt for frequent health screenings. It gives you vital insights into your health, allowing you to take the necessary measures to improve it.

Book a full physical health exam today!

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