11 Foods that Boost Breast Milk

mother and child

How to Increase Breast Milk Supply

This isn’t anything new to women of childbearing age. A woman wants the best for her newborn. Your delicate and adorable baby needs all the quality care you can offer them, so your anxieties and worried thoughts are understandable. For some months after birth, your baby should only consume breast milk. The exclusive feeding of a baby with breast milk comes with many benefits, even though it may seem an arduous task. Exclusive breastfeeding can go a long way in boosting your baby’s immune system, encouraging normal growth and body development, and improving the mother-child bond. Sometimes, mothers think that their body isn’t producing enough milk. This may be true, however, the good news is that you can still make your body keep up with the demand for breast milk by making some changes in your diet. The food you eat can be a great influence on your body’s milk production. We`ll take a quick look at the causes of low breast milk supply, and some facts about breastfeeding. That`s not all, as we will also discuss the kinds of food that boost breast milk supply, and those which decrease it.

What Causes Low Breast Milk Production?

Certain factors such as low water intake can affect breast milk production. Late breastfeeding is another reason some mothers have low breast milk production. Women who don’t start breastfeeding on the delivery day are at risk of the reduction in the production of breast milk too. Infrequent breastfeeding is another factor responsible for this condition. Also, factors such as premature birth, diabetes, obesity, breast surgery, and certain medications can affect milk production in your body.

Why Breastfeed your Baby?

Breastfeeding is a fundamental process between a mother and her child(ren). Breast milk is the most essential and healthy kind of diet that you can give to them. Here are some facts about the importance of breastfeeding.

In case there is a low supply of milk, there are a couple of foods you can consume to boost your amount of breast milk. Let`s see 11 of them.

11 Foods that Boost Breast Milk


Lactating mums can eat a portion of wild-caught cooked salmon at least twice every week. It is a great way to naturally get omega-3 and other fatty acids that your body needs to support the production of breast milk. Ensure you eat only wild-caught salmon to reduce the intake of toxins and other harmful chemicals such as mercury.

Herbal Tea

A woman sipping some teaSome types of herbal tea can be useful in increasing breast milk. Two or three cups of caraway tea and anise tea daily can improve breastfeeding for lactating mothers. They function as a phytoestrogen which acts like a lactation hormone. They are also galactagogues that can clear blocked mammary ducts and boost the supply of milk.

Fennel Seeds

You can make a preparation using honey, a teaspoon of fennel seeds and a cup of hot water. Pour a teaspoon of fennel seeds into a cup of boiling water, allow it to steep for five and ten minutes before straining, then add some honey. Enjoy your fennel tea three times a day and watch it work like wondrously! You may also chew fennel seeds, as they aid lactation. Fennel seeds are a type of herb that imitates estrogen in its function of enhancing lactation.

Goat’s Rue

This is a galactagogue that people use in many European countries. It improves the production of breast milk production and supports the growth of tissue in the mammary duct. If you desire to increase breast milk supply, you may use goat’s rue supplements daily under the guidance of a doctor.
Goat’s rue supplements may lead to low blood sugar. You must seek the advice of a doctor before taking this supplement to avoid a case of hypoglycemia. If it’s safe for you to use goat’s rue, do so in moderation.


Oats can be quite healthy during the lactating period. The iron and fiber contents of cooked oats keep cholesterol to the barest minimum and improve the production of breast milk. Try consuming oats regularly to enjoy its benefit of breast milk supply.

Milk Thistle

Like goat’s rue, there are some milk thistle supplements that are of great help in improving the lactogenic ability of the mammary gland. You can use two or three capsules of milk thistle supplements every day to enhance your body’s milk-producing capabilities.

Almond Milk

Adding almond milk to your diet can be of great benefit to your health as a nursing mum. Try drinking a cup or two of unsweetened almond milk every day. You may also add some almond milk to your cereals and other foods. Almond milk boosts your supply of omega-3 fatty acids which, in turn, enhances breast milk production. Almond milk also improves the quality of your breast milk.


A picture of some cloves of garlicThis pungent bulb has lactogenic properties. You may use garlic as a spice. You may also chew peeled cloves of garlic but, for your breath, it’s preferable to add it to your meals. Just mince them, turn them into a spicy paste, and add in your cooking regularly. Garlic is an antifungal that enhances breast milk production in mothers and solidifies the bond with her baby.

Fenugreek Seeds

A cup of fenugreek tea three times a day can significantly increase the production of breast milk in breastfeeding mothers. This tea contains a cup of water, a teaspoon of fenugreek seeds, and some honey. Boil the fenugreek seeds in a cup of water for about five minutes and strain afterward. Fenugreek tea is a galactagogue that produces phytoestrogen in lactating women, and that is a major reason it boosts breast milk supply.


Torbangun leaves are used to make herbal tea or soup. You may also add them to your cooking as a herb. Drink torbangun tea daily and add it to your foods as frequently as possible to experience its lactogenic benefits. It also serves as a traditional herb used in native Bataknese food. Torbagun enhances lactation in mothers.

Whole Grains

Some whole grains such as wheat and quinoa are a great addition to your diet as a breastfeeding mum. You may eat more quinoa, corn, and wheat while breastfeeding your baby. Whole grain meals improve the quantity and quality of breast milk to nurture your little one.
You should only take care not to eat gluten grains and try to reduce your consumption of wheat.

4 Interesting Facts about Breastfeeding!

  • Some studies claim that male children drink more breast milk than female children.
  • To build up a freezer stash of milk, the best time to pump is about an hour after your baby’s first morning feed.
  • Research shows that about 10% of babies are born with a tongue-tie which may hinder a breastfeeding latch. This condition may require a frenectomy to resolve it.
  • Did you know that taking a few deep breaths and looking at a picture or video of your baby can aid your pumping of breast milk?

Now that you Know…

Regular consumption of the foods discussed will improve breast milk production, however, note that there are foods you should avoid. Some of the foods you should avoid are thyme, sugar, sweeteners like aspartame, peppermint, sage, parsley, oregano, spearmint, and alcohol. Remember to drink enough water and healthy fluids, and also get enough rest.