Written by Medicover Team and Medically Reviewed by Dr Amatul Hafsa

Best Foods to Increase Breast Milk Supply Naturally

Breastfeeding is a unique and important phase for both mother and baby. However, many new moms worry about whether they are producing enough milk. The good news? Certain nutrient-dense foods can naturally help boost breast milk supply.

In this article, we'll explore the top foods to increase breast milk, tips to support lactation and simple daily habits to make your breastfeeding journey smoother.

Why Does Breast Milk Supply Vary?

Every woman's body is different. Some moms produce plenty of milk, while others may face challenges due to:

While hydration and rest are essential, eating the right foods can significantly support lactation.

Why Does Breast Milk Dry Up?

Breast milk production can decrease or stop altogether due to several natural or external factors. This condition is known as low milk supply or lactation failure.

Common Causes of Breast Milk Drying Up:

Infrequent Nursing or Pumping: Breast milk works on a supply-and-demand system. Skipping feeds or not emptying the breast completely can reduce milk production over time.

Stress and Fatigue: Physical exhaustion, anxiety or emotional stress can interfere with the hormones needed for milk production and letdown.

Hormonal Changes: Hormonal shifts due to menstruation, pregnancy or birth control pills can affect milk supply.

Medical Conditions: Thyroid imbalances, diabetes, PCOS or previous breast surgeries can reduce milk production.

Dehydration and Poor Nutrition: A lack of fluids and an inadequate diet can decrease milk production.

Weaning or Introduction of Formula: A gradual reduction in breastfeeding signals the body to slow milk production, eventually leading to a natural cessation.

Top Eleven Foods to Boost Breast Milk Supply

These foods are rich in essential nutrients like iron, calcium, omega-3s and antioxidants, all of which support milk production and postpartum recovery.

Here is what to eat to increase breast milk naturally:

1. Fenugreek Seeds

Fenugreek seeds are one of the most popular foods for increasing breast milk production naturally. It contains phytoestrogens that help stimulate milk glands. It also supports digestion and reduces inflammation, which may benefit postpartum recovery. It contains phytoestrogens that help stimulate milk glands.

How to use: Soak seeds overnight, drink water or take fenugreek capsules.

2. Fennel Seeds

Fennel seeds help digestion, promote milk production and reduce baby colic. Their natural estrogen-like compounds may boost milk flow and soothe the mother's digestive system. Digestion also stimulates milk production and reduces baby colic.

How to use: Add to curries or drink fennel water after meals.

3. Oats

Oats are rich in iron and fiber. They help fight stress and support a healthy milk supply. Oats also contain beta-glucan, which can increase prolactin, the hormone responsible for milk production. They help fight stress and support a healthy milk supply.

How to use: Make oatmeal, porridge, or oat-based smoothies.

4. Garlic

In small amounts, garlic may improve milk flow. It also has antibacterial properties. Some babies feed longer when mothers consume garlic, possibly due to its scent and flavour in breast milk. Improve milk flow. It also has antibacterial properties.

How to use: Add to dals, curries, or soups.

5. Moringa (Drumstick Leaves)

Moringa is loaded with calcium, iron, and vitamins to boost energy and milk supply. It has been used for centuries as a galactagogue and helps improve overall health post-delivery. It is excellent for increasing energy and milk supply.

How to use: Add fresh leaves to sabzi or drink moringa powder in warm water.

6. Barley Water

Barley helps keep you hydrated and supports steady milk production. It also contains beta-glucans that may stimulate the hormone prolactin, essential for lactation. And supports steady milk production.

How to use: Boil barley in water, strain it, and sip it throughout the day.

7. Shatavari

A powerful Ayurvedic herb known to enhance milk production and balance hormones. It is also known to improve immunity and reduce postpartum fatigue in mothers. Known to enhance milk production and balance hormones.

How to use: Available in powder or tablet form; consult your doctor before use.

8. Nuts and Seeds

Almonds, flaxseeds, sesame seeds, and walnuts are rich in good fats and help nourish both mom and baby.

They are also rich in protein, calcium, and antioxidants that support energy and milk flow. They are rich in good fats and help nourish both mom and baby.

How to use: Eat soaked almonds or mix seeds in smoothies and laddoos.

9. Green Leafy Vegetables

Spinach, methi (fenugreek leaves), and dill are nutrient-rich and support lactation.

These greens also provide folate, calcium and iron, vital for childbirth recovery. They are rich in nutrients and support lactation.

How to use: Add to parathas, soups or sabzis.

10. Whole Grains and Lentils

Brown rice, whole wheat, and protein-rich dals give you the energy and nutrition needed during breastfeeding. They help stabilize blood sugar and support long-term energy and milk production. Give you the necessary energy and nutrition during breastfeeding.

How to use: Include a variety of dals and grains in daily meals.

11. Fruits to Increase Breast Milk

Certain fruits are excellent for lactating mothers. Oranges, papaya, apricots and berries are hydrating and rich in vitamins that support milk supply.

Papaya may also have mild galactagogue properties for lactating mothers. Oranges, papaya, apricots and berries are hydrating and rich in vitamins that support milk supply.

How to use: Enjoy as snacks or blend into smoothies.

Effective Tips to Boost Breast Milk Supply Quickly

Along with a nutritious diet, certain daily habits can help improve milk flow and support your breastfeeding journey. Here are some home remedies to increase breast milk:

Foods to Avoid During Breastfeeding for Newborns

You should avoid the following foods to boost breast milk:

1. Alcohol

It can pass into breast milk and affect the baby's development and sleep patterns. If consumed, limit to 2-3 hours per drink before breastfeeding.

2. Caffeine

Found in coffee, tea, chocolate and some soft drinks. Excessive caffeine can make the baby irritable and disrupt sleep. Limit to about 200-300 mg daily (roughly 1-2 cups of coffee).

3. Certain Fish High in Mercury

Mercury can affect the development of the baby's nervous system. Fish like Shark, swordfish, king mackerel and tilefish have high mercury content.

4. Highly Spicy Foods

It may cause discomfort or fussiness in some babies, though many tolerate it well.

5. Processed Junk Foods

High in unhealthy fats, sugars and additives that provide little nutrition.

6. Allergenic Foods (If Baby Shows Sensitivity)

Common allergens include peanuts, tree nuts, dairy, soy, eggs and shellfish. Watch for signs of allergy or intolerance in the baby like rashes, diarrhea or fussiness.

7. Gas-Producing Foods

Some babies may experience gas from foods such as cabbage, broccoli, cauliflower, onions and beans.

8. Artificial Sweeteners

Some health experts recommend limiting intake during breastfeeding due to insufficient research on its effects.

Conclusion

Remember that expert guidance can make all the difference if you're unsure where to start. Consult the experienced gynecologists at Medicover to create a personalised nutrition plan that aligns with your body's needs and your baby's growth. Their support can give you the confidence you need to provide the best nutrition for your baby.

When you're nourished, your baby thrives and that's the healthiest start you both deserve.

Frequently Asked Questions