27 Foods That Increase Breast Milk Supply

Does your breast milk need a bit of a boost? Read down below to find out about foods that increase breast milk supply!

So you just had a baby, but your breast milk supply is lacking. It seems like whenever you feed your baby, they just aren’t getting enough milk. Or maybe you had something like mastitis and had to take antibiotics, which threw off your milk production. Either way, you need milk, and you need it quick!

Luckily for you, there are many ways to naturally increase your breastmilk supply. One of those ways is through food.

Incorporating certain foods into your diet will increase your breast milk! How easy is that? All you have to do is eat at least one of them daily and let the magic begin!

Real quick. Although rare, it is good to note that sometimes babies can have a reaction to certain foods in your breast milk. It is important to notice any changes in their mood, in their bowel movements, if they are vomiting, or if they develop hives, etc. Take notes on the new foods you incorporate into your diet, so it is easier to pinpoint the cause of the reactions if they happen. Talk to their pediatrician for medical advice and possible allergy testing.

FOODS THAT INCREASE BREAST MILK SUPPLY

Oats

foods that increase breast milk supply oats

One of the best foods to increase milk supply.
High in iron. Iron deficiency causes a low milk supply.
Contains saponins, which may affect milk production.
Contains plant estrogens which will stimulate milk glands.
Increases oxytocin hormone levels.
Use in oatmeal, cookies, granola bars, breads, etc.
Should start to increase breast milk supply within 4-6 hours of ingesting.

Apricots

Increases prolactin, which is the hormone that tells your body to produce milk.
Contains phytoestrogens which help steady the hormones that are involved in milk production.
Filled with antioxidants, vitamins A, C, E, and potassium.
Try dried apricots for extra phytoestrogens. Stay away from canned due to the extra sugars. Eat on cereal, add to a dessert, or simply eat a fresh apricot on its own.

Asparagus

High in fiber.
High in vitamins A, C, and K.
rich with vitamin B6, calcium, magnesium, and zinc
low in calories and low in sodium
Has estrogenic properties that raise prolactin in the body. Again, prolactin is a hormone that stimulates breast development and milk production.

Brewers Yeast

Rich in vitamins and minerals.
Contains many B vitamins, and high levels of digestible protein.
Also contains iron, selenium, and chromium, which are all essential for optimal milk production.
Can possibly cause side effects in moms, like nausea or stomach pains.
Should start to increase breast milk supply within 24-48 hours of ingesting.

Brown Rice

Contains hormone stimulants to boost lactation.
Has magnesium, niacin, thiamin and vitamin B6, zinc, protein, and fiber.
Also aids in postpartum weight loss.

Carrots

High in vitamin A, which compliments the production of breast milk.
Contains beta-carotene
Nursing moms can eat them raw, steamed, pureed, or even drink carrot juice.
Should start to increase breast milk supply within 4-6 hours of ingesting carrot juice.

Coconut Oil

Increases prolactin.
Full of lauric acid, which is a key ingredient in breastmilk.
Composed of good saturated fats.
One tablespoon daily will increase milk supply for the following three days.

Dill

High in vitamins K, A, C, and fiber.
Source of iron, magnesium, and calcium.
Helps with digestion, decreases depression, promotes appetite, and helps replenish your milk supply.
Use dill seeds in soups or on salads. Maybe try dill dressing or dill vinegar.

Fennel

Contains estrogen-producing products and is believed to be a galactagogue. A galactagogue increases the volume of breast milk.
Good for digestion.
Helps control baby colic.
You can drink fennel water, and fennel tea, or add fennel powder in soups, curries, and more.

Fenugreek

Regulates milk supply.
Increases insulin and oxytocin levels, which are two hormones involved in milk production.
Might be more effective in the first few days postpartum than after 2 weeks postpartum.
You can add fenugreek to soups and curries.
Due to its potency, it can sometimes cause bloating or interfere with medications. Talk to your doctor before using.
Should start to increase breast milk supply within 24-72 hours of ingesting.

Garlic

Another one of the best foods to boost breast milk production.
Contains compounds that help with breast milk supply.
Prevents cancer and has therapeutic properties.
Add garlic as an added flavor when you cook meals.
Could cause possible colic in babies, so watch for any changes in your baby’s behavior.

Marshmallow Root

Increases a woman’s estrogen level as well as the fatty tissues on her breasts, which helps with milk supply.
Contains vitamins A, C, B1, B2, B3, and B5.
Contains minerals like potassium, calcium, selenium, iron, and chromium.
Try adding it to a tea. You can also find it in a liquid tincture, or a capsule.

Kale

Contains phytoestrogens that may enhance breast milk supply.
Full of micronutrients, dietary fiber, and bioactive compounds.
High amounts of vitamins A, B6, C, K, folate, fiber, carotenoids, and manganese.
Eating it raw will give you the best nutrients, although cooking it is still a good option. Add it to a salad or a smoothie.

Soy Milk

Contains many ingredients that are effective in stimulating oxytocin and prolactin.
Full of alkaloids, polyphenols, steroids, flavonoids, and other substances.
Good source of protein, calcium, vitamin B6, magnesium, folate, and zinc.

Almonds

foods that increase breast milk supply almonds

Packed with protein and calcium.
Source of healthy fats.
Has potential estrogenic activity, which can increase milk supply.
Eat a handful daily, add almond butter to your bread, or drink almond milk.

Ginger

Regulates milk supply.
Known for its health and medicinal benefits due to its components, which include gingerol, shogaols, zingiberene, and zingerone.
Full of antioxidants.
Add fresh ginger to your home-cooked meals or talk to your doctor about possible supplements.
Should start to increase breast milk supply within 3 days of ingesting.

Hummus

This is a great plant-based protein.
Although the ingredients can vary, hummus typically contains fiber, calcium, and iron.

Lentils

A great source of protein.
High levels of folate, iron, and fiber.
Use in salads, pasta, or a morning omelette.

Raw Cashews

foods that increase breast milk supply cashews

Filled with protein, fiber, vitamins, minerals, antioxidants, and healthy monounsaturated and polyunsaturated fats.
Helps your body produce serotonin, which is a natural chemical that increases the production of breast milk.

Papaya

Natural sedative passed through lactation which helps your baby feel relaxed and prepared for a good rest.
Contains lactogenic effects.
Increases the production of oxytocin, which gives your milk a boost.

Sesame seeds

Packed with calcium as well as fiber, iron, magnesium, phosphorus, copper, and manganese.
It contains phytochemicals, specifically quercetin and sesamin, which could promote prolactin, improving breast milk supply.
Add sesame seeds to salads, pastas, breads, etc.

Spinach

Rich in iron.
Contains magnesium and vitamin C.
Contains phytoestrogens that may enhance breast milk supply.
Full of micronutrients, dietary fiber, and bioactive compounds.
Add to a salad or to a nutritious smoothie.

Sweet Potato

Contains fiber, micronutrients, and phytochemicals that promote health.
Vitamin A and potassium.
Rich in carbohydrates, vitamin C, B-complex, and magnesium.
Increases prolactin levels.

Natural Yogurt

Full of calcium, magnesium, B vitamins, and protein.
Helps you and baby maintain a healthy gut.

Salmon

Rich in vitamin B12 and omega-3 fatty acids.
Contains natural vitamin D.
Contains large amounts of DHA, a type of fat important for the development of a baby’s nervous system.
Makes breast milk more nutritious as it enhances the milk composition.

Beef

Rich in zinc, iron, and B vitamins.
Helps you maintain your energy.

Not exactly food, but…

Water

Stay hydrated!
This is essential for breast milk supply.
Nursing moms lose a lot of fluids. Drinking enough water will help replace what’s lost.
Tip: If water is just not doing it for you, try some coconut water. Electrolytes galore and added hydration!

We just went over foods to eat when breastfeeding, however, what about things to stay away from?

WHAT TO AVOID WHEN BREASTFEEDING:

DO THESE DRINKS AND FOODS INCREASE BREAST MILK SUPPLY?

Caffeine

Although there is no sure evidence that caffeine increases milk supply, it could decrease milk supply IF you drink large quantities, due to dehydration factors.
Causes your baby to be extra fussy, jittery, or wakeful.
Limit your caffeine intake to a maximum of 300 mg of caffeine per day while nursing. Anything more is considered unsafe for your baby.
Takes longer for a baby to break down caffeine into compounds. Infants especially can hold onto it for 65–130 hours. This is because their liver and kidneys are still developing. The caffeine can build up in your baby’s body.

Alcohol

If a baby drinks breastmilk that contains levels of alcohol, it can affect the baby’s early development and sleep patterns.
Could decrease milk production.
Babies eliminate alcohol from their body at only half the rate of an adult.

Also, avoid trans fats and high-sugar foods.

Honestly, these foods that increase breast milk supply can help, but what’s really important is simply eating a variety of natural, unprocessed foods. Nursing moms require a well-balanced diet. Typically, on a daily basis, nursing moms should be getting an extra 500 calories, 80-100 grams of protein, and at least 10 glasses of water. It is ideal to continue taking prenatal vitamins and supplements as well. All of these things will help with milk production while also providing enough nutrients for baby and enough energy for mom.

If you can, keep nursing! It’s worth it! Not only for the nutritional benefits but also for the bonding experiences you get with your baby. It is absolutely amazing and absolutely hard, all at the same time.

In the end, though, making sure your baby is fed is the best thing, whether it’s through breastfeeding or formula. Decide what is a better fit for you and your baby, and enjoy the experiences all the same 🙂

27 Foods That Increase Breast Milk Supply

FOODS THAT INCREASE BREAST MILK SUPPLY