Foods and Tips To Increase Milk Supply

woman drinking healthy food to increase milk supply

Foods to Increase Milk Supply

Are you struggling to produce enough milk to nourish your precious little one? Well, fear not, because we have a solution for you! In this discussion, we will reveal ten incredible foods that have been proven to increase milk supply.

two pumping bottles

These foods are not some magical potions, but rather natural ingredients that can work wonders for your lactation journey. So, if you’re curious to find out what these foods are and how they can benefit you and your baby, keep reading.

You won’t want to miss out on these valuable insights that could revolutionize your breastfeeding experience.

Key Takeaways

  • Breastfeeding offers numerous benefits for both the baby and the parent, including the transfer of antibodies and nutrients, protection against illnesses, and a reduced risk of various health conditions.
  • Low milk supply can be caused by factors such as infrequent nursing, an ineffective latch, certain medications or medical conditions, and infant illness.
  • Certain foods, such as pumpkin, flax seeds, oats, fennel, and turmeric, are believed to boost lactation and can be incorporated into lactation-boosting recipes.
  • To increase milk supply, it is important to consult with a healthcare provider, maintain a healthy diet, get enough rest, consider lactation support options, and stay hydrated.

Lactation-Boosting Recipes

Boost your milk supply with these delicious and nutritious lactation-boosting recipes.

Pumpkin Spice Lactation Smoothie

This smoothie contains pumpkin, which is believed to naturally boost milk supply. Choose fortified milk or milk substitutes for added nutrients. It provides a quick and nutritious meal or snack option for busy breastfeeding parents.

Blueberry Lactation Muffins

These muffins are loaded with healthy ingredients like flax seeds and blueberries. They’re also gluten-free and lower in sugar than traditional muffins. Easy to make, they can be enjoyed as a grab-and-go snack.

blueberry muffin to increase milk supply

No-Bake Lactation Bites

These bites are a satisfying sweet snack that can be prepared in just 10 minutes. They aren’t only delicious but also support milk supply.

lactation bite to increase milk supply

Healthy Lactation Cookies

These cookies combine nutritious ingredients like oats, flax, brewers yeast, and spices. They provide a delicious and nourishing treat while supporting milk supply.

cookies to increase milk supply

Herbal Nursing Mom Tea

This tea helps with hydration while breastfeeding and contains herbs and spices like fennel, known for their potential to boost milk secretion. It can be easily prepared at home.

Try these lactation-boosting recipes and enjoy the benefits of increased milk supply.

Causes of Low Milk Supply

If you’re experiencing low milk supply, there are several potential causes that may be affecting your breastfeeding journey. One possible cause isn’t nursing often enough. The frequency of breastfeeding plays a crucial role in stimulating milk production.

If you’re not breastfeeding frequently or on-demand, it can lead to a decrease in milk supply.

Another common cause is an ineffective latch. A proper latch ensures that your baby is effectively extracting milk from your breast, stimulating further milk production.

Certain medications can also impact milk supply. Some medications, such as certain types of hormonal birth control or decongestants, can interfere with lactation. Medical conditions like polycystic ovary syndrome (PCOS) or thyroid disorders can also contribute to low milk supply.

Additionally, if your baby is experiencing an illness, it can affect their appetite and nursing patterns, resulting in a temporary decrease in milk supply.

Understanding the causes of low milk supply can help you identify any potential issues and seek the necessary support or interventions to increase your milk production.

More Superfoods To Increase Milk Supply


pumpkin to increase milk supply

Pumpkin, a nutrient-rich squash, has the potential to enhance milk supply for breastfeeding parents. 

Here are four reasons why you should consider incorporating pumpkin into your diet:

  1. Rich in nutrients

Pumpkin is packed with essential vitamins and minerals, such as vitamin A, vitamin C, potassium, and iron. These nutrients not only support your overall health but also contribute to the quality and quantity of your breast milk.

  1. High in fiber

Fiber is important for maintaining a healthy digestive system. Pumpkin is a great source of dietary fiber, which can help prevent constipation, a common issue for breastfeeding parents. By keeping your digestion on track, you can ensure that your body is absorbing nutrients efficiently and producing an adequate milk supply.

  1. Natural galactagogue

Galactagogues are substances that help stimulate milk production. Pumpkin contains certain compounds that have been traditionally used to increase milk supply. Including pumpkin in your diet may help boost lactation naturally.

  1. Versatile ingredient

Pumpkin can be easily incorporated into various recipes, such as pumpkin soup, roasted pumpkin, or pumpkin smoothies. You can also add pumpkin puree to baked goods like muffins or pancakes for a delicious lactation-boosting treat.

Flax Seeds

After exploring the benefits of incorporating pumpkin into your diet to boost milk supply, let’s now turn our attention to another lactation-boosting ingredient: flax seeds.

flax seeds to increase milk supply

Flax seeds are small, brown seeds that are packed with nutrients and have been used for centuries to support breastfeeding. These tiny seeds are a rich source of omega-3 fatty acids, which can help increase milk production. Omega-3 fatty acids are essential for the development of your baby’s brain and eyes.

In addition, flax seeds contain phytoestrogens, which are plant compounds that mimic estrogen in the body. These phytoestrogens can help regulate hormone levels and promote healthy lactation. Flax seeds are also high in fiber, which can aid in digestion and prevent constipation, a common issue for breastfeeding mothers.

To incorporate flax seeds into your diet, you can sprinkle them on oatmeal, yogurt, or salads. You can also add them to smoothies or use them as an egg substitute in baking.

Just remember to grind the flax seeds before consuming them, as this will help your body absorb their nutrients more efficiently.


Oats are a nutritious grain that can help increase milk supply for breastfeeding mothers. Here are four ways oats can benefit you:

  1. Provides essential nutrients

Oats are packed with vitamins, minerals, and fiber that are beneficial for both you and your baby. They contain iron, which can help prevent anemia, and they’re also a good source of calcium and magnesium.

  1. Boosts energy levels

Breastfeeding can be tiring, but oats can help replenish your energy levels. They’re a complex carbohydrate that provides a slow release of energy, keeping you feeling full and satisfied throughout the day.

  1. Supports lactation

Oats are believed to have galactagogue properties, meaning they can help increase milk production. They contain compounds that stimulate the production of prolactin, the hormone responsible for milk production.

  1. Enhances milk quality

Oats contain beta-glucan, a type of soluble fiber that can help improve the quality of your breast milk. It can increase the amount of beneficial bacteria in your gut, which can in turn enhance the nutritional content of your milk.

Incorporating oats into your diet can be as simple as enjoying a bowl of oatmeal for breakfast or adding oats to smoothies, baked goods, or lactation cookies. Remember to consult with a healthcare provider for guidance on increasing milk supply and to ensure a well-balanced diet.


Fennel, another lactation-boosting ingredient, can be a valuable addition to your breastfeeding diet. This aromatic herb has been used for centuries to enhance milk production. Fennel contains phytoestrogens, which are plant compounds that mimic the effects of estrogen in the body.

These compounds can stimulate milk production and increase the flow of breast milk.

Incorporating fennel into your meals is easy and can be done in a variety of ways. You can use fennel seeds to season dishes like soups, stews, and roasted vegetables. Fennel can also be brewed into a tea by steeping the seeds in hot water for a few minutes. This herbal tea not only helps with hydration but also promotes milk secretion.

Remember to consult with your healthcare provider before making any significant changes to your diet, especially if you have any existing medical conditions or are taking medications. By incorporating fennel into your breastfeeding diet, you may experience an increase in milk supply and provide your baby with the nourishment they need.


Turmeric, a vibrant yellow spice commonly used in cooking, has potential lactation-boosting properties that can be beneficial for breastfeeding mothers.

Here are four reasons why you should consider incorporating turmeric into your diet:

  1. Anti-inflammatory properties

Turmeric contains a compound called curcumin, which has powerful anti-inflammatory effects. Inflammation can sometimes hinder milk production, and consuming turmeric may help reduce inflammation in the mammary glands, promoting a healthy milk supply.

  1. Antioxidant benefits

Turmeric is rich in antioxidants, which can help protect the cells in your body from damage caused by free radicals. By reducing oxidative stress, turmeric may support overall breast health and milk production.

  1. Digestive aid

Turmeric has long been used in traditional medicine as a digestive aid. It can help stimulate the production of digestive enzymes, improve nutrient absorption, and alleviate digestive discomfort. A healthy digestive system is essential for optimal milk production.

  1. Immune support

Turmeric has immune-boosting properties that can help keep you and your baby healthy. It can strengthen your immune system, making you less susceptible to illnesses that could interfere with breastfeeding.

Consult With a Healthcare Provider

Now that you have learned about the potential lactation-boosting properties of turmeric, it’s important to consult with a healthcare provider for personalized guidance on incorporating it into your diet for optimal milk supply.

A healthcare provider can evaluate your individual circumstances and offer the most appropriate advice based on your specific needs. They can help you determine the proper amount of turmeric to consume and the best way to incorporate it into your meals. Additionally, a healthcare provider can assess any potential risks or interactions with medications you may be taking. They can also address any concerns or questions you may have regarding the consumption of turmeric while breastfeeding.

Eat a Variety of Healthy Foods

To ensure optimal milk supply, it’s important to include a diverse range of nutritious foods in your diet. 

Here are four types of healthy foods that can help boost your milk production:

  1. Leafy greens

Incorporate vegetables like spinach, kale, and broccoli into your meals. These greens are rich in vitamins A, C, and K, as well as iron and calcium, which are essential for both you and your baby’s health.

  1. Whole grains

Choose whole grain options such as oats, quinoa, and brown rice. These foods provide a good source of complex carbohydrates, fiber, and B-vitamins, which can help increase your energy levels and support milk production.

  1. Lean proteins

Include lean sources of protein like chicken, fish, tofu, and legumes in your diet. Protein is crucial for repairing and building tissues, and it can also aid in the production of breast milk.

  1. Healthy fats

Incorporate foods rich in healthy fats, such as avocados, nuts, and olive oil. These fats provide essential fatty acids that support brain development in your baby and can also help with milk production.

Remember to eat a variety of these healthy foods to ensure you’re getting a well-balanced diet that supports both you and your baby’s nutritional needs.

Get Enough Rest and Sleep

To ensure optimal milk supply, it’s crucial for you to prioritize getting enough rest and sleep. When you’re sleep-deprived, it can negatively affect your milk production. Lack of sleep can lead to hormonal imbalances, increased stress levels, and reduced prolactin levels, which is the hormone responsible for milk production. Getting enough rest and sleep allows your body to recover and recharge, which in turn supports your milk supply.

Make sure to create a conducive environment for sleep. Establish a bedtime routine that signals to your body that it’s time to wind down. Create a comfortable sleep environment by keeping the room dark, cool, and quiet. Consider using earplugs or a white noise machine to block out any disruptions. If possible, take naps during the day to make up for any lost sleep during the night.

Delegate tasks and ask for help when needed. By sharing responsibilities with your partner or asking for assistance from friends and family, you can free up more time for rest and sleep. Remember, taking care of yourself is essential for taking care of your baby.

Consider Lactation Support Options

Consider exploring lactation support options to enhance your breastfeeding journey. 

mother support group
  1. Breastfeeding Classes

Enroll in a breastfeeding class to learn valuable techniques and gain knowledge about breastfeeding. These classes can provide guidance on proper latch, positioning, and troubleshooting common breastfeeding challenges. Education and support from trained professionals can help increase your confidence and ensure a successful breastfeeding experience.

  1. Lactation Consultants

Consider seeking the expertise of a lactation consultant. These professionals can provide personalized support and guidance tailored to your specific needs. They can help address any breastfeeding difficulties, offer practical solutions, and provide ongoing support throughout your breastfeeding journey.

  1. Support Groups

Joining a breastfeeding support group can be beneficial. These groups provide a safe and supportive environment to connect with other breastfeeding parents who may be facing similar challenges. Sharing experiences, tips, and advice can provide encouragement and reassurance.

  1. Online Resources

Explore online resources such as websites, forums, and social media groups dedicated to breastfeeding support. These platforms offer a wealth of information, tips, and guidance from experienced parents and professionals. They can be a convenient way to access support and connect with a community of breastfeeding individuals.

Frequently Asked Questions

Are There Any Specific Foods or Herbs That Should Be Avoided While Trying to Increase Milk Supply?

While trying to increase milk supply, it’s important to avoid certain foods or herbs that could potentially decrease milk production. Consulting with a healthcare provider can provide guidance on which specific items to avoid.

Yes, stress or anxiety can affect your milk supply. When you’re stressed, your body releases stress hormones that can interfere with milk production. Finding ways to relax and manage stress can help maintain a healthy milk supply.

After implementing lactation-boosting techniques, it typically takes a few days to a week to see an increase in milk supply. Keep in mind that individual results may vary, so be patient and consult with a healthcare provider for personalized advice.

Pumping in between feedings can help increase your milk supply. It stimulates your breasts to produce more milk and ensures that your baby is getting enough. Make sure to consult with a healthcare provider for guidance.

There are alternative methods and supplements that can help increase milk supply. Consult with a healthcare provider for guidance on options like herbal supplements or prescription medications to support lactation.


In conclusion, by incorporating lactation-boosting foods into your diet and understanding the benefits of breastfeeding, you can increase your milk supply and provide essential nutrients to your baby.

Remember to consult with a healthcare provider for personalized advice and support, and to prioritize rest and self-care.

With these tips, you can nourish yourself and your little one with the best possible start in their breastfeeding journey.

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