Foods That Increase Breast Milk

11 Foods That Increase Breast Milk Supply 

As a new mom, you may be looking for ways to increase your breast milk supply. including these healthy Foods That Increase Breast Milk in your diet can help you and your baby get the nutrients you require.

Breastfeeding is a lovely and organic method by which mothers can nourish their kids by giving them comfort, vital nutrients, and antibodies. Low milk production, however, can be a problem for many moms and can be concerning and frustrating.


Thank God, there are natural ways to increase milk production, and one of the greatest ways is by changing your diet. You’ve come to the right place if you want to know Foods That Increase Breast Milk Supply. 

Foods That Increase Breast Milk

It is thought that these foods and herbs aid in lactation or increase milk production. Although individual results may differ, the following common foods and herbs are believed to stimulate the production of breast milk:


1. Quinoa

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Quinoa is an amazing grain full of health benefits, including iron and fiber, which are particularly vital for nursing moms. It’s also very versatile. Its profile, rich in protein, makes it more appealing. 

Quinoa is very easy to prepare and can be the base for many different delicious dishes. Quinoa is a versatile grain that can be used to create a variety of dishes, such as a satisfying breakfast bowl, a flavorful side dish, or a nutritious salad. 

This grain guarantees you get the nutrients you need for your health and to support your breastfeeding journey, while also adding variety to your meals.

2. Fenugreek

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Recognized for its remarkable ability to increase milk production, fenugreek is a well-known herb among lactation enthusiasts. It can mimic estrogen in the body and cause increased milk production because it is rich in phytoestrogens. 


Femina sativa supplements and teas are popular options that many nursing moms use. Applying fenugreek to your regimen can give you the extra push you need to give your baby a steady and healthy supply of milk. 

It is a trusted ally for nursing mothers who are attempting to meet their infant’s nutritional needs because of its reputation as a galactagogue, or milk-enhancing herb.

3. Brewer’s Yeast

Brewer's Yeast
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Brewer’s Yeast

Nursing mothers need to maintain a healthy supply of milk, and brewer’s yeast is a nutritional powerhouse that is full of iron, selenium, and essential B vitamins. 

Easily incorporated into your diet, this adaptable ingredient comes in powder or tablet form. To improve the taste and nutritional value of your snacks, you can also incorporate it into recipes like lactation cookies. 

You can easily make sure you get the essential nutrients your growing baby needs and for your own optimal health by using brewer’s yeast.

4. Fennel

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The flavorful and aromatic herb fennel contains phytoestrogens, which mimic estrogen and help nursing moms produce more milk. Including fennel in your diet improves the flavor of your food and encourages lactation. 

Its unique flavor can be appreciated in a variety of ways, such as a light twist to salads, a fragrant depth of flavor in soups, or a delightful aroma added to roasted foods. 

Accepting fennel is a delicious, natural way to increase your milk production and ensure your child’s well-being.

5. Nuts

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Rich in heart-healthy fats, almonds and cashews, with their delicious flavor, are a double bonus for nursing moms. These fats help produce hormones and aid in lactation, which guarantees your baby will receive a consistent supply of milk. 

Enjoy these nuts as a healthy snack or add them to a range of dishes for a simple way to incorporate them into your daily routine. 

Enjoying the delicious flavors of almonds and cashews will not only satisfy your palate but also provide your body with the necessary nutrients for your health and the health of your developing child.

6. Leafy Greens

Leafy Greens
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Leafy Greens

Enjoy the vibrant goodness of dark, leafy greens like Swiss chard, spinach, and kale. These foods are packed with essential nutrients, like calcium and iron, which are important for both milk production and overall health. 

There are many ways to incorporate these adaptable greens into your diet. Throw them in colorful salads for a taste boost, sauté them as a delicious side dish, or blend them into rich and healthy smoothies. 

When you eat these greens, you’re also improving your diet and promoting a healthy supply of milk for your baby’s best development.

7. Carrots

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A breastfeeding mother’s best friend is a carrot, as they are high in beta-carotene, which the body uses to make the vital vitamin A. This nutrient is essential for sustaining general health and assisting with lactation. 

These colorful root veggies can be enjoyed as a crunchy, healthy snack or added to meals to boost nutritional content. 

When you incorporate carrots into your diet on a regular basis, you not only improve your cooking skills but also guarantee that you have an ample amount of milk to support your infant’s development and health.


8. Sesame Seeds

Sesame Seeds
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Sesame Seeds

High in nutrients, mainly because of their high calcium content, sesame seeds are highly valued. The health of the mother and the infant during breastfeeding depends on this vital mineral. 

Try scattering these nutrient-dense seeds on a range of foods, like salads, yogurt, and oats, to get them into your diet. 

Their nutty flavor not only makes your food taste better but also guarantees that you’re getting plenty of calcium, which is good for your child’s health and your own.

9. Cumin

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Known for its strong taste, cumin is not only a culinary delight but also a natural remedy for boosting lactation in nursing moms. This is a spice that works well in a variety of cooking applications.

A vast range of foods, including roasted veggies, rich curries, and flavorful soups, can be enhanced by its fragrant undertones. 

You can use cumin to enhance your food preparations and take advantage of its ability to increase lactation, which will guarantee that your infant will receive a healthy amount of breast milk.

10. Red Beets

Red Beets
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Red Beets

Due to their high vitamin content, red beets are a nutritional powerhouse that can dramatically increase the production of breast milk. 

These colorful root vegetables are delicious in a variety of preparations, such as light salads or mouthwatering roast potatoes. 

Furthermore, you can incorporate them into tasty and nourishing smoothies, which makes it simple to take advantage of their lactation-promoting properties while enjoying a range of flavors and preserving your and your baby’s health.

11. Barley

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Barley is an excellent grain for nursing mothers since it has a lot of fiber and phytoestrogens, which help to increase the production of milk. 

This adaptable grain tastes great as a hearty side dish or added to soups and stews. 

Incorporating barley into your diet guarantees that you have a sufficient quantity of nutritious breast milk for your baby’s nourishment, which helps you throughout your nursing journey.


Awesome right? We believe you can boost your supply of breast milk naturally by including these 11 foods in your regular meals. Though results may differ, keep in mind that every mother’s body is unique. 

Successful breastfeeding also depends on getting enough sleep, staying hydrated, and consulting a lactation consultant or healthcare professional. 

Savour these delectable and nourishing foods as you embark on your breastfeeding journey and treasure the unique moments you spend with your infant.