Are you a new mom looking for the best foods to increase your breast milk production? Nursing is a highly rewarding experience, but it can also be challenging. To make sure you're producing enough milk for your baby, try adding these 10 super-nourishing foods and recipes into your daily diet. Whether you're an experienced mom or just beginning on this journey, these tasty foods are great sources of essential vitamins and minerals that will ensure proper nutrition for both mother and child.

Foods That Increase Breast Milk Production

1- Fenugreek seeds

Fenugreek seeds are foods that can help to increase breast milk production in nursing mothers. Often used as a savory spice, ground fenugreek seeds have a nutty flavor and can be added to foods like curries, breads, teas and smoothies. Not only are fenugreek seeds beneficial for breastfeeding mothers, but they may also improve digestion, reduce inflammation, lower cholesterol levels and assist with blood sugar control. With all these potential health benefits, it's no wonder why fenugreek is an important ingredient in traditional medicines!

2- Garlic

Garlic is an excellent source of antioxidants and is generally considered to be a nutrient-dense food. Its high levels of sulfur compounds have been linked to improvements in cardiovascular health, immune system function, and more. For breastfeeding mothers, garlic may even help increase milk production by acting as a galactagogue; foods that are believed to increase breast milk production. Eating a clove of garlic daily is a simple way for nursing mothers to benefit from its galactagogue properties and enjoy the other potential health benefits it has to offer.

3- Brewer's yeast

Brewer's yeast can be a great addition to foods that will help to increase breast milk production for lactating mothers. While brewer's yeast has a bitter taste, it can easily be added to foods like smoothies, protein shakes, and granola bars for a tasty treat with hidden benefits. Rich in vitamins including B12 and B6, this nutrient-packed component of foods has been known to promote healthy lactation as well as restore a much-needed balance of vitamins in the body. Studies have shown that foods that include brewer’s yeast as an ingredient performed better on increasing breast milk flow than taking breastfeeding supplements alone. If you are looking for foods that will help you increase your breast milk production, don't overlook the powers of the supplement found in brewer's yeast.

View More: The Numerous Benefits of Breastfeeding

4- Alfalfa sprouts

Alfalfa sprouts are among the foods that can help increase breast milk production. These small sprouts contain a variety of vitamins, minerals and other nutrients. They are commonly used in salads, sandwiches and wraps – but they can also be added to soups, stir fries and other dishes as well. In addition to helping boost milk supply, alfalfa sprouts also provide good sources of antioxidants and fiber. Their high iron content is especially beneficial for nursing mothers. Consequently, alfalfa sprouts can be safely eaten in moderate quantities as part of a balanced diet for nursing moms to ensure adequate nutrition for themselves and their babies.

5- Oats

Oats are not just a staple food for breakfast. It is one of the foods that is known to increase breast milk production in breastfeeding mothers. It is rich in dietary fiber and complex carbohydrates, which are considered important foods to help support the amount of energy needed to make breast milk. Oats also contain phytoestrogens, which are said to imitate the female hormone estrogen, allowing mothers to be better able to produce enough milk. Eating oats can be an excellent addition to a balanced diet as it has many other health benefits as well.

6- Carrots & Spinach

When it comes to foods that increase breast milk production, carrots and spinach are two foods that new mothers should have in their fridge! Carrots contain beta-carotene, a nutrient thought to help support milk production. Spinach is rich in folic acid, iron, and calcium which can help the body produce more prolactin—another hormone essential for lactation. Both of these foods are also tasty additions to many dishes allowing you to get your fill of these vitamins and minerals while still enjoying your meals.

7- Bottle gourd

Bottle gourd, also known as lauki, is a popular food item in many cultures around the world. It is highly nutritious, containing essential vitamins and minerals such as Vitamin C, Vitamin B6, Vitamin K1, Potassium, Magnesium and Manganese. But one of its most notable health benefits is its ability to help increase breast milk production for mothers who are breastfeeding. This makes bottle gourd an excellent addition to foods that increase breast milk production. Furthermore, due to its high water content (it's made up of 92 percent water), bottle gourd can also help keep a mother well-hydrated while she’s nursing her baby.

8- Water & Milk

Water and milk are both foods that are important for producing breast milk. Studies have found that drinking ample amounts of water can help increase the nutritional content of breast milk, while consuming the right type of cow or plant-based milks can also contribute to a healthy amount of breast milk production. Eating foods like oatmeal, flaxseed, fenugreek (such as seeds or leaves), and garlic has also been linked to increasing breast milk production in mothers. Despite the numerous foods available to increase production, drinking plenty of fluids like water and certain milks remain the most significant source for efficient breastmilk initiation in nursing moms.

9- Nuts

Nuts are foods that are packed with essential vitamins and minerals, and they are also considered to be foods that help increase breast milk production. They are a great source of protein, unsaturated fats, fibre and many other vital nutrients, including omega-3 fatty acids that can boost the quality of breast milk. Eating different kinds of nuts such as walnuts, almonds, cashews and macadamias can not only nourish mother’s body during lactation period, but they also provide babies with crucial nutrition through the breast milk. Despite their many benefits, it is important to note that nuts should be consumed in moderation due to their high calorie content.

10 Fennel Seeds

Fennel seeds are thought to be a tried and true foods that help boost breast milk production. Native to the Mediterranean, these small, crunchy seeds have been used for thousands of years as a way to increase the flow and quantity of breastmilk for mothers with naturally low-to-average outputs. Fennel can be eaten raw or cooked and adds a sweet, licorice-like flavor to foods. Studies suggest that taking fennel seed extract while nursing can not only help increase milk production but also provides vitamins and minerals important for mom's nutrition. Fennel seeds should not replace other foods that also help support breastfeeding but can potentially provide an additional boost when needed.


If you're a nursing mother, it's important to eat foods that will help increase your milk production. Here are 10 of the best foods to eat to boost your breast milk supply. Be sure to include these staples in your diet and you'll notice a difference in no time!

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