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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?

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