Breastfeeding is a beautiful yet demanding journey, and one of the biggest concerns for many new moms is maintaining a healthy milk supply. Certain foods, known as galactagogues, have been traditionally linked to increased milk supply and better overall nutrition for both mom and baby.
If you’re looking to boost your milk production naturally, here are some of the best foods to incorporate into your diet.
Oatmeal
Oats have long been a staple food for breastfeeding moms, and for good reason. They are rich in iron, which is essential for preventing anemia—a condition that can lower milk supply. Low iron levels can leave you feeling exhausted and sluggish, making it harder for your body to produce milk efficiently.
Additionally, oats contain beta-glucan, a type of fiber that may influence the hormone prolactin. Prolactin is one of the key hormones responsible for milk production, and higher levels of it are associated with better supply.
How to add oats to your diet:
- Enjoy a warm bowl of oatmeal topped with flaxseeds, almonds, and fruit.
- Make overnight oats with chia seeds and honey for a quick, nutritious breakfast.
- Blend oats into a smoothie for a fiber-packed boost.
Fenugreek
Fenugreek is one of the most well-known herbal galactagogues. This tiny seed has been used for centuries to increase milk supply naturally. It contains compounds that mimic estrogen, which may help stimulate the production of prolactin.
Some moms notice a difference in milk supply within 24 to 72 hours of consuming fenugreek, though results vary. It’s available in different forms, such as:
- Capsules – Easy to take daily without the bitter taste.
- Tea – Fenugreek tea blends well with honey and lemon.
- Seeds – Can be soaked and added to foods like yogurt or oatmeal.
One thing to note: Some women report a maple syrup-like smell in their sweat and urine after consuming fenugreek—harmless but interesting!
Fennel and Fennel Seeds
Fennel is another powerhouse food that can boost milk production. This licorice-flavored vegetable contains phytoestrogens, plant compounds that mimic estrogen and may help with milk production. Fennel also aids digestion and helps reduce colic in babies, which is a huge plus for nursing moms.
Ways to enjoy fennel:
- Add raw fennel to salads for a refreshing crunch.
- Brew fennel seeds into a tea to sip throughout the day.
- Roast fennel with olive oil and garlic for a flavorful side dish.
Brewer’s Yeast
Brewer’s yeast is a nutrient-dense ingredient often used in lactation cookies and smoothies. It’s loaded with B vitamins, protein, and iron, all of which support energy levels and milk supply.
Beyond milk production, brewer’s yeast can help combat the fatigue that often comes with new motherhood.
How to use brewer’s yeast:
- Blend into smoothies for an easy nutritional boost.
- Bake into lactation cookies with oats and flaxseeds.
- Stir into yogurt or oatmeal for an extra dose of nutrients.
Garlic
Garlic is not just for adding flavor to meals—it’s also believed to help increase milk supply. Some research suggests that babies actually enjoy the taste of garlic-infused breast milk, leading them to nurse longer, which in turn helps stimulate more milk production.
However, a little goes a long way. Some babies may be sensitive to the strong taste, leading to fussiness. If your baby seems extra gassy after a garlic-heavy meal, you may want to scale back and see if it makes a difference.
Easy ways to add garlic to your diet:
- Sauté it with vegetables or meats.
- Mix into homemade salad dressings.
- Add minced garlic to soups and stews.
Dark Leafy Greens
Spinach, kale, and Swiss chard are packed with vitamins A, C, and K, as well as iron, calcium, and folate. These nutrients are vital for milk production and overall postpartum recovery. Leafy greens also contain phytoestrogens, which may help support milk supply.
More reasons to love leafy greens:
- They help replenish lost nutrients after childbirth.
- The high fiber content supports digestion and prevents constipation.
- They are incredibly versatile and easy to incorporate into meals.
How to enjoy leafy greens:
- Blend spinach or kale into a smoothie.
- Toss a handful into soups, stir-fries, or omelets.
- Sauté with olive oil and garlic for a quick side dish.
Nuts and Seeds
Nuts and seeds are fantastic sources of healthy fats, protein, and essential minerals that support lactation. Almonds, walnuts, cashews, and flaxseeds are particularly known for their ability to enhance milk production.
Flaxseeds, in particular, are rich in omega-3 fatty acids and phytoestrogens, both of which support hormonal balance and milk supply.
Ways to add nuts and seeds to your diet:
- Snack on a handful of almonds or walnuts.
- Stir ground flaxseeds into yogurt or oatmeal.
- Make energy balls with nuts, dates, and coconut flakes.
Salmon
Salmon is rich in omega-3 fatty acids and vitamin D, two nutrients essential for both mom’s health and baby’s brain development. Omega-3s also play a role in milk production, helping to enhance the quality of breast milk.
Additionally, DHA (a type of omega-3) in salmon is crucial for your baby’s developing nervous system. If you don’t eat enough omega-3s, your body may pull from its own stores, which can leave you feeling depleted.
Best ways to enjoy salmon:
- Grill or bake with lemon and herbs.
- Add to salads or grain bowls.
- Make salmon patties for an easy meal.
Water
While not a food, staying hydrated is essential for maintaining a healthy milk supply. Breast milk is made up of about 87% water, so even mild dehydration can lead to a noticeable drop in supply.
Tips for staying hydrated:
- Keep a water bottle nearby at all times.
- Drink a glass of water before and after nursing sessions.
- Try coconut water or herbal teas for variety.
Conclusion
Eating the right foods can naturally support your breastfeeding journey while keeping you energized and nourished. From iron-rich oats to omega-3-packed salmon, each of these foods plays a role in enhancing milk supply and overall postpartum health.
Remember, every mom’s body responds differently, so it may take some trial and error to find what works best for you. Combine these foods with proper hydration, rest, and frequent nursing, and you’ll be giving your milk supply the best possible boost.