Foods That Promote Milk Production

15 Foods That Promote Milk Production

Most women after putting to birth discover that there’s no breast milk coming out. This can be disturbing, but there are foods that promote milk Production if you are among these mothers. Certain foods can help breastfeeding parents boost their milk supply.

If you are a breastfeeding mom who needs to make more breast milk, you can try eating foods to increase milk supply. Throughout the world, women in different cultures eat certain foods to give their milk production a boost.


Breast milk production is directly related to how often your baby nurses (and to some extent, how often you pump). You will need to eat more calories than usual during this time because your body needs that extra energy to make milk.

Consider adding foods to your diet that have been found to have a positive impact on milk production.


Foods that Promote Milk Production

Here are some nutrient-rich recipes that may also help increase your milk supply as a new mom.

Some of these foods are full of vitamins and minerals. Others contain chemical properties that may help increase the production of breast milk.

Whatever the reason, these breastfeeding superfoods are believed to promote and support a healthy supply of breast milk.

1. Chickpeas

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The first list of food on the list is Chickpeas, also called garbanzo beans or Ceci (chi-chi) beans, which are a common legume used in Mediterranean and Middle Eastern cooking.


People who are nursing have been eating chickpeas to make more breast milk since ancient Egyptian times. Chickpeas are a nutritious food that is high in protein.

They also contain plant estrogens that may help for use as a galactagogue. You can add chickpeas to pasta or salads.

Hummus, a tasty spread or dip made from chickpeas, is another way to enjoy this very healthy bean.

2. Brewer’s Yeast

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Brewer’s yeast

One of the foods that promote milk production is brewer’s yeast a very healthy nutritional supplement that contains B vitamins, iron, protein, chromium, selenium, and other minerals.

Breastfeeding parents use it to not only help you make more breast milk, but it may also give you more energy, have a positive effect on your mood, and get rid of the baby blues. You can find brewer’s yeast in tablet or powder form.

3. Fresh Ginger Root

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Fresh Ginger

Have you tried eating fresh ginger before? I bet you it is very nice compared to the dry one. Fresh ginger is not only a healthy addition to your diet, but it can also increase breast milk production and help with the let-down reflex.

You can easily add fresh, raw ginger to the dishes you cook. You can also add ginger to your daily routine by drinking ginger ale made with real ginger or by boiling the raw ginger and making tea.

While fresh ginger is considered safe, you shouldn’t take ginger supplements without first consulting your healthcare professional.

4. Whole Grains

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Whole Grain

Whole grains are very nutritious and healthy for nursing mothers. They’re thought to have properties that support the hormones responsible for making breast milk.

So, eating whole grains may increase your breast milk supply. The most common grain that can help increase breast milk is slow-cooked old-fashioned oatmeal.

You can also try barley, whole-grain brown rice, oatmeal cookies, or other foods made from whole grains.

5. Dark Green Vegetables

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Dark Green Vegetables

Dark leafy green vegetables such as alfalfa, lettuce, kale, spinach, and broccoli are full of nutrients, especially calcium.

Dark leafy green vegetables also contain phytoestrogens that may have a positive effect on breast milk production.


6. Oat Milk

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Oats Milk

Oats are foods that are high in protein as whole grains that have been proven to increase milk supply. They contain a type of fiber called beta-glucan that may raise prolactin levels in the body.

Oat milk is a drink made from oats that taste naturally sweet. You can drink it alone or add it to your cereal.

7. Fennell Seeds

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Fennell Seeds

Fennel seeds add flavor to many different foods, its promote breast milk for nursing mothers.  It is also a vegetable that can be cooked or eaten raw.

The bulb, stalk, and leaves of the fennel plant are edible, and you can add them to soups, stews, or other fennel recipes.

The plant estrogens found in fennel may help nursing mothers make more breast milk.

8. Sesame Seeds

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Sesame Seeds

High in calcium and estrogen-like plant properties, breastfeeding parents use sesame seeds to make more breast milk.

You can eat sesame seeds alone, as an ingredient in the recipes you prepare, as a topping for salads, or in a trail mix combined with other seeds, nuts, and dried fruit.

9. Almonds

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Nuts, especially raw almonds are healthy and full of protein and calcium. Many nursing people choose to eat almonds or drink almond milk to increase the creaminess, sweetness, and amount of their breast milk.

10. Nursing Teas

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Nursing Teas

Lactation teas are one of the most common choices for people who wish to boost their milk supply.

Nursing tea may contain a single herb or a combination of herbs that work together to support lactation and increase breast milk production.

The herbs found in breastfeeding tea include fenugreek, blessed thistle, milk thistle, and fennel.

Besides increasing the supply of breast milk, teas are also comforting and relaxing. Plus, they’re easy to prepare.


11. Water

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As a breastfeeding mom, drinking water is one of the simplest ways to ensure that your body can produce plenty of breast milk for your baby.

While breastfeeding, you should drink even more water than the required amount. This is because breast milk is 87% water and during the postpartum period, your body is losing more water than usual.

12. Garlic

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Do you know that Garlic is very nutritious, and it’s a healthy addition to most diets? It is also believed to be a galactagogue, helping nursing people make more breast milk. Even though garlic has a strong odor that does go into breast milk, it seems that some infants like the taste.

Different research shows that garlic-flavored milk may help keep breastfed babies nursing longer. On the other hand, some children may not tolerate garlic very well.

But, if your child shows signs of food sensitivity after you eat garlic, you may want to try to avoid the garlic for a while.

13. Flaxseed and Flaxseed Oil

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Flaxseed and Flaxseed Oil

Unlike sesame seeds, flaxseed has phytoestrogens that can influence breast milk production. Flaxseed also contains essential fatty acids.


14. Fenugreek seeds

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Fenugreek seeds

Fenugreek seeds are a staple in many Asian recipes. They are also a popular remedy for boosting the supply of breast milk.

Research from 2011, suggests that drinking three cups of fenugreek tea a day leads to a significant increase in breast milk production. However, not all research supports this finding.

15. Pumpkin seeds

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Pumpkin Seeds

Anecdotal evidence suggests that pumpkin seeds may boost milk production. They are also rich in protein, iron, fiber, and health-promoting bioactive compounds.

You may consume a teaspoon of pumpkin seeds as a part of the trail mix or chop it and add it to salads, soups, and porridge.

Pumpkin seed powder is another product that you can add to your diet in various ways.

In conclusion, apart from learning how to increase breast milk, proper storage is equally important to prevent potential wastage while allowing your baby to be fed when you’re not around. From factors like shelf life to the right types of containers to use, read up on how to store breast milk the right way.