top of page

Foods To Help Increase Breast Milk Production

Updated: Aug 10, 2023

Natural galactagogues are foods and herbs known to help induce, increase and/or maintain breast milk supply in nursing mamas.

Lactation cookies

When you can stock your shelves, opt for organic as much as possible:

  • Oats/oatmeal: abundantly nutrient and high in iron. Low iron levels can result in low milk supply. It’s also comforting and soothing to help you relax -stress can decrease milk supply

  • Dates: known to increase the hormone that tells your body to produce milk- prolactin, boosts energy and provides digestive fiber

  • Nutritional yeast and brewer's yeast: provides vitamin B, protein and iron. Used by mothers for decades to increase milk production.

  • Flaxseed (ground or whole): contains phytoestrogens and essential fatty acids which improve child brain development. Also high in protein and fiber to refuel you.

  • Nut butters: are high in protein, calcium and essential fatty acids

  • Fenugreek: experiment with a little at first. This ingredient does wonders for many mamas, but affects some negatively

  • Turmeric: anti-inflammatory spice used for centuries in India and Europe to boost milk flow

  • Sesame seeds (black and white): high levels of estrogen-like plant properties and calcium

  • Whole grains like buckwheat, quinoa, brown rice, millet: nutrient rich and lactogenic thanks to their high polysaccharide content

  • Seaweed: high in iodine, a mineral essential for baby's successful brain development

  • Chickpeas: traced back to ancient Egypt, chickpeas are high in protein and plant-based estrogen to increase supply

  • Hummus: nutritional garlic, healthy-fat filled tahini, and complete-protein chickpeas make this snack a no brainer for new mamas

  • Lactation cookies: quick way to satisfy cravings and boost nutritional intake. be sure to grab healthy lactation cookies for the most nutritional benefit: those with oats and/or almond flour as the base, no added refined sugars, and coconut oil for fat.

  • Coconut (flakes, water, milk, oil): nutritional and energy boosting with natural electrolytes

  • Ginger: can stimulate breastmilk production similarly to fenugreek without the side effects some mothers experience with fenugreek

  • Mushroom especially Reishi, shiitake, maitake, shimeji, and oyster: good source of beta-glucan (soluble fibers)

  • Spinach: rich in iron and antioxidants

  • Carrots: abundant in potassium, vitamin A, healthy carbs and beta-carotene- all beneficial to lactating mamas

  • Lentils: packed with protein, minerals, phytoestrogens, and vitamins

  • Marshmallow Root: in addition to soothing sore nipples from nursing, this root can induce milk flow by increasing estrogen and fatty tissue on breasts

  • Papaya: increases production of oxytocin, the relaxation/"love" hormone responsible for mama's milk let down

  • Pumpkin: rich in beta-carotene, vitamin A, potassium, and fiber

Think of all the comforting delicious recipes you can make with combinations of these! What have you come up with?

24 views0 comments

Recent Posts

See All


bottom of page