By Nutriworld | Dt. Dipanwita Saha
Breastfeeding is a beautiful bond between mother and baby—but it also comes with its fair share of challenges, especially for new moms struggling with low milk supply. If you’re wondering how to increase breast milk naturally, the answer may lie right on your plate.
Let’s explore the Top 7 foods scientifically known to support lactation and enhance the quality of breast milk.
Fenugreek Seeds – A Traditional Lactation Booster
Fenugreek seeds (methi) have long been used in Ayurveda as a galactagogue—a food that enhances breast milk production. They contain phytoestrogens that mimic estrogen, a hormone essential for milk supply.
How to Use:
Soak 1 teaspoon of fenugreek seeds overnight and consume the water and seeds first thing in the morning. You can also drink fenugreek tea or use it in curries.
Bonus Tip:
Start with small amounts—excessive fenugreek may cause gas or bloating in some mothers.
Oats – Comforting and Milk-Boosting Grain
Oats are a rich source of iron, which is vital for postpartum recovery and optimal milk production. They’re also high in fiber, which helps regulate blood sugar and supports a healthy digestive system.
How to Use:
Enjoy a bowl of oatmeal topped with almonds, seeds, and fruits. You can also bake lactation cookies using oats and flaxseed for a nourishing snack.
Why It Works:
Low iron levels are often linked with decreased milk supply. Including iron-rich foods like oats can make a noticeable difference.
Garlic – The Secret Superfood in Your Kitchen
While its strong smell might raise eyebrows, garlic has been shown to not only improve breast milk supply but also enhance the flavor of milk—making babies nurse longer.
How to Use:
Add crushed garlic to soups, lentils, and sabzis. Garlic-infused ghee is also a popular postpartum remedy in many Indian homes.
Caution:
Some infants may be sensitive to garlic, so introduce it gradually and monitor your baby’s response.
Fennel Seeds – Sweet Digestive That Supports Supply
Fennel seeds (saunf) contain estrogen-like compounds that help stimulate milk production. They also ease postpartum bloating and colic in babies when passed through breast milk.
How to Use:
Boil 1 tsp fennel seeds in water and drink as a herbal tea. You can also chew on roasted fennel seeds after meals.
Did You Know?
Fennel is often included in lactation teas and Ayurvedic formulas for new mothers.
Barley – Ancient Grain with Modern Benefits
Barley (jau) is a rich source of beta-glucans that help increase prolactin—the hormone responsible for milk production. It’s also incredibly hydrating and easy to digest.
How to Use:
Drink barley water throughout the day or add cooked barley to soups and porridges.
Hydration Alert:
Staying hydrated is key. Barley water not only promotes milk flow but also combats fatigue and keeps your energy levels up.
Moringa Leaves – A Nutrient-Dense Powerhouse
Packed with calcium, iron, and vitamins A & C, moringa (drumstick) leaves are a potent superfood for lactating moms. They help with milk flow, immunity, and postpartum recovery.
How to Use:
Add fresh moringa leaves to dal, sabzis, or chutneys. You can also use dried moringa powder in smoothies or soups.
Nuts and Seeds – Healthy Fats for Hormonal Balance
Nuts like almonds, walnuts, and cashews, along with seeds like flax, sesame, and chia, are rich in omega-3 fats and protein—both essential for hormonal balance and milk production.
How to Use:
Snack on soaked almonds, sprinkle flax or chia seeds over breakfast, or include nut butters in smoothies or toast.
Extra Benefit:
They’re also excellent for glowing skin and brain development in the baby.
Key Tips to Maximize the Benefits of Lactation Foods
- Eat small, frequent meals to keep energy levels and milk supply stable.
- Stay hydrated—aim for 8–10 glasses of water, herbal teas, or barley water daily.
- Avoid highly processed or fried foods, which may affect milk quality and digestion.
Consult a dietitian or lactation consultant for personalized guidance, especially if milk supply remains low despite dietary efforts.
Final Thoughts: Nourish to Nurture
Whether you’re a first-time mom or navigating postpartum recovery again, these 7 foods can naturally support your body’s ability to produce nourishing breast milk. Remember, every mother’s journey is unique. Eat mindfully, rest well, and be kind to yourself.
FAQs
Can certain foods reduce milk supply?
Yes, peppermint, sage, and parsley (in large amounts) are known to reduce breast milk in some women. Moderation is key.
Is it safe to consume galactagogue herbs while on medication?
Always consult your doctor. Some herbs like fenugreek can interact with diabetes or blood-thinning medications.
How soon do lactation-boosting foods show results?
Most galactagogues take 2–5 days of consistent intake to show noticeable effects in milk supply.
Can overhydration reduce breast milk production?
Surprisingly, yes. While hydration is important, excess water can dilute sodium levels and potentially disrupt milk composition.
Are store-bought lactation cookies effective?
Some are, especially if they include oats, brewer’s yeast, and flaxseeds—but always read the label for sugar content and additives.
Hello! I'm Dietician Dipanwita Saha is the founder of Nutriworld and a dedicated clinical dietitian. I focus on helping individuals improve their health through personalized diet plans that are based on scientific principles. I believes that proper nutrition is crucial for healing and maintaining a balanced lifestyle, whether someone is recovering from an illness or managing a health condition
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