One of the best ways to increase milk supply is to keep nursing your baby! Our bodies are amazing at producing exactly what baby needs, so the stimulation of the nerves during breastfeeding helps to produce more milk in the breasts. The emptying of milk is a signal for your body to increase it’s milk production. If you are continuing to breastfeed but still feel like you may not be producing enough, you should consider adding foods that promote milk production. Milk stimulating foods may also be referred to as galactogogues. Let’s dive right in to some foods to increase breastmilk production!

  • Fennel and Fennel Seeds–try adding the seeds into your favorite seasonings when preparing vegetables! Adding fennel seeds to tea is another great way to get their benefits.
  • Papayas have been used in Southern Asian culture as a natural sedative, which may help you relax and feed baby better.
  • Spinach and Beet Leaves contain iron, calcium and folic acid. Try adding these to your favorite soup or salad!
  • Garlic is well known for increasing breast milk production! Try adding chopped garlic to vegetables, soups and stir fry!
  • Carrots contain Vitamin A which compliments lactation to boost the quality of your milk! Try eating carrots raw, steamed, roasted or pureed!
  • Water isn’t a food, but it prevents you from being dehydrated and replaces the fluid lost during lactation. Try having a glass of water near you before you start nursing, then continue to drink it while you are nursing to replenish fluids!
  • Asparagus is high in fiber, as well as Vitamins A and K. Asparagus stimulates the hormones in nursing mothers, making it a popular option to increase milk production.
  • Apricots contain hormone balancing chemicals, as well as fiber and calcium to aid in production!
  • Basil leaves have a calming effect, and can help boost the immune system of little ones! Try adding basil leaves to your tea first thing in the morning to start your day!
  • Almonds are rich in Vitamin E which can help reduce itching from pregnancy stretch marks, as well as Omega 3 which helps the body produce more lactation hormones. Try eating raw almonds for a snack, or add them to your morning oatmeal for a delicious crunch!

There are some foods that you should avoid if you are trying to increase your milk production. Some of these include gas generating foods like potato, raw mango and raw banana. Thyme, parsley, peppermint and cabbage leaves are also said to affect your milk production adversely.


What are some other foods or things you have tried to increase your milk production? Please comment below with any advice or questions you may have!

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