50+ Best Foods To Increase Breast Milk

A new mother is always worried about what to eat to increase the milk production to feed her baby. It is important to take in as much variety of food as possible so that the baby will get all essential nutrients, calcium, folate, vitamins, proteins, minerals, etc. Read below to know the list of foods to increase breast milk.

Super Foods To Increase Breast Milk:

It is important to include healthy foods while breastfeeding so that your baby gets enough energy and nutrients. Include these superfoods to increase breast milk quickly. 

  1. Oatmeal: Oatmeal is rich in fiber and iron. You can eat oats for breakfast or make cookies or oats smoothies. One of the best-recommended food to increase breast milk production. It is good for controlling diabetes after delivery as well.
  2. Unripe Papaya: Green papaya is one of the healthiest fruits to have while breastfeeding boosting milk production. You can have it as a salad or try papaya soup. It has so many nutritional values, which boosts the digestive system.
  3. Milk: Milk, especially cow’s milk is naturally filled with folic acid, calcium, and healthy fats. It ensures balanced nutrition for your baby. Make sure to drink milk twice a day to guarantee an increase in breast milk production.
  4. Almonds: This superfood is rich in omega 3 and vitamin E. Good source of nutritional values. Add it to your diet to increase the milk supply. Healthy food for nursing mothers.
  5. Water: Hydrating your body is essential to increase breast milk supply.
  6. Carrots: Carrots provide a great boost to lactation and are rich in vitamin A.
  7. Also Read: Formula Milk Vs Breast Milk

    Herbs And Seeds To Increase Breast Milk:

    Here are some seeds and spices that are not only helping with lactation but also have other benefits for your baby.

  8. Fenugreek Seeds (Methi): Fenugreek seed herbs have been used to increase the production of breast milk for generations across the world.
    • Rich in omega-3 fats, which is important for a baby’s brain development.
    • Also, Rich in vitamin B and vitamin C.
    • Good source of protein, calcium, and iron.

    How To Take:

    • Soak the seeds in a glass of water for 7-8 hrs and drink it empty stomach in the morning.
    • Try fenugreek Tea, boil 1 tsp of fenugreek seeds in water, strain it and drink it warm.
    • Can use fenugreek seeds along with vegetables.
    • You can add it to roti and puri.
    • It also pairs well with refreshing grapefruit, orange, and mint.

    Note: Use fenugreek with caution, If you are prone to asthma or allergies.

    Also Read: Tips To Make Your Baby’s Skin Fair

  9. Fennel Seeds(Saunf): One of the best foods to increase milk supply. These are also used to reduce gas and colic.
  10. How To Take:

    • Soak 1 tablespoon of fennel seeds in a glass of water for one night and drink it in the morning or
    • Brew the seeds in your tea.
    • Eat 1 tsp of fennel seeds after a meal as the mouth freshener.
    • Can be added these seeds to snacks, curries or desserts.
    • Fennel is tasty raw, tossed simply with good olive oil and balsamic vinegar.
  11. Cumin Seeds(Jeera): One of the best sources for increasing lactation. These are known to help with digestion, relieve constipation, acidity and bloating.
  12. Sesame Seeds(Til): These seeds are a great non-dairy source of calcium, which helps increase breast milk supply.
  13. Carom Seeds(Ajwain): another best food to increase milk production. Use carom seeds in chapati, vegetables, and curries as seasoning or garnishing.
  14. Poppy Seeds(Khas-Khas): are a great one to have increased breast milk.
  15. Garlic(Lehsun): Garlic has been used for generations to stimulate breast milk.
  16. Well known for boosting the immune system, preventing heart disease, and having curative properties.

    How To Take:

    • You can use garlic in chutneys and curries to enhance the taste.
    • Can prepare garlic rice.

    Note: Garlic will affect the taste and smell of the breast milk. So, it must be consumed in moderation.

    Also Read: Baby Formula Feeding Chart

    Green Vegetables To Produce Breast Milk:

    Worried about what to eat to increase breast milk? A lot of people advise you the consumption of green leafy vegetables. Here are some such foods to increase lactation in nursing moms.

  17. Leafy Vegetables: Vegetables like spinach, fenugreek leaves, and mustard greens are considered to enhance the production of breast milk quickly. These are a great source of minerals such as iron, calcium, and folic acid. You can have these vegetables on a daily basis.
  18. Drumsticks: A healthy vegetable, which is high in calcium and iron, are known to aid in increasing milk production during pregnancy.
  19. Capsicum: It is a good source of vitamin C. While breastfeeding you will have an increased need for it.
  20. Bitter Gourd
  21. Bottle Gourd
  22. Also Read: Best Foods For 3 Months Old

    Non Vegetarian Foods For Lactation:

    Nursing frequently while breastfeeding is important for your baby. Below are some non-veg foods to include in your diet.

  23. Eggs: Eggs improve breastmilk quantity as well as quality. These are good sources of proteins, vitamin A, B2, B12, omega-3 fatty acids, minerals, phosphorus, and calcium. Try to use DHA-fortified eggs which are helpful for brain development and maintenance. if your baby is allergic to eggs and you notice any kind of symptoms (like nausea, rashes, colic, discomfort, breathing problems, vomiting, swelling) then you should avoid eggs in your diet.
  24. Beef: Breastfeeding mothers have an increased need for the mineral zinc. Beef is a great way to get it.
  25. Salmon And Tuna: Salmon and tuna are great sources of essential fatty acids and omega-3 fatty acids. These acids improve the nursing mother’s nutrition status so that she can produce the hormones necessary for milk production.
  26. Brewer’s Yeast: It has many nutritional values and it is made from a fungus. Its rich source of iron, proteins, vitamins, and minerals. Brewer’s Yeast, a galactagogue used by breastfeeding moms to increase breast milk production.
  27. Sea Food: Eat a wide variety of seafood alternatives each day during breastfeeding.
  28. Meat: Meats while nursing is a healthy choice to have for breastfeeding moms.
  29. Also Read: Best Food Ideas For 6 Months Baby

    Other Healthy Foods To Increase Breast Milk:

    Keeping your body hydrated and getting enough rest is also important for a nursing mother. Below are some other foods that are thought to significantly help increase lactation and also to keep the nursing mom healthy.

  30. Barley: Barley boosts lactation and keeps you hydrated.
  31. Holy Basil
  32. Asparagus
  33. Brown Rice
  34. Apricots
  35. Sweet Potato
  36. Dill Seeds
  37. Pumpkin Seeds
  38. Anise Seeds
  39. Caraway seeds
  40. Coriander seeds
  41. Chia Seeds
  42. Chickpea
  43. Lentils
  44. Beets
  45. Also Read: Best Foods For 12 Months Babies

  46. Tofu
  47.  Watermelon
  48. Green Tea
  49. Grapefruit
  50. Curry Leaves
  51. Chickpea
  52. Cheese
  53. Yogurt
  54. Legumes
  55. Ginger
  56. Spinach ( Palak )
  57. Turmeric (Haldi)
  58. Dates
  59. Red Beets
  60. Poultry
  61. Pasta
  62. Cereal

While feeding, Increasing breast milk production[1] can be a tricky thing. Along with dietary changes, doctors recommend at least 30 minutes of exercise to help boost the mother’s immunity and help the blood circulate better. Enjoy this bonding time with your little one!