Last Updated on by MaKenna | MamaKenna

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Lots of breastfeeding moms look for ways to increase their breast milk supply. 

Something that you may not have thought of to try is food! 

Yep, that’s right.  FOOD! 

Believe it or not but eating certain foods may actually BOOST and PROMOTE breast milk production!  This study here actually talks about Nutrition during Lactation.  

Here are some of the most common lactogenic foods to increase milk supply

Some of these foods you may even have at home already!

 

(This page may contain affiliate links which means I may earn a small commission at no extra cost to you.  You can read my full disclaimer policy here .)

 

Lactogenic Foods to Increase Milk Supply

 

1. Green Veggies

Dark green vegetables like broccoli, spinach, kale, lettuce, and alfalfa are high in calcium, iron, and folate. 

But these green veggies also contain phytoestrogens.  And phytoestrogens just so happen to help promote breast milk production! 

Green vegetables are a great and healthy addition to have in any meal.

 

2. Oatmeal

Oatmeal is an easy, warm, and yummy meal! 

It has fiber making it good for digestion and contains iron which helps with breast milk production! 

Oatmeal is a commonly used lactogenic food to help increase breast milk supply.  You can even find it in LOTS of different lactation cookie recipes. 

But don’t worry though if you don’t like oatmeal or scared about over-doing it!  Oats can be used in many different ways! 

You can use them to make cookies, dry cereal, bars, granola, crisp, and MORE!

 

3. Carrots

This delicious orange vegetable is rich in vitamin A and has beta-carotene which in fact, can help increase breast milk production! 

Carrots also make for an easy snack!  Which is convenient for days when you are on-the-go! 

Make up a bag of carrots for you to snack on throughout the day!  



4. Asparagus

Asparagus actually stimulates a hormone that’s responsible for lactation!  Meaning, this food can promote breast milk production. 

You even get vitamins A & K and some good ol’ fiber when you eat asparagus too. 

Asparagus can be boiled, baked, grilled, or roasted!

 

5. Almonds

Eating raw almonds may help increase a nursing mother’s breast milk. 

Almonds contain vitamin E, omega-3s, magnesium, and polyunsaturated fats making this a super healthy snack for anybody! 

Almonds have even been said to help reduce blood pressure and lower cholesterol levels as well. 

Get a bag of raw almonds and eat them throughout the day and enjoy all of their wonderful benefits!

 

6. Sweet Potatoes

Sweet potatoes are one of my favorite foods!  They taste great AND they help increase breast milk supply! 

These guys are high in vitamin C, B-complex, magnesium, and they contain beta-carotene which is known to help increase breast milk production. 

Sweet potatoes can be baked, boiled, or you can even make them into sweet potato fries! 

YUM! 

But however you decide to cook them, these babies will make for a super yummy meal!



7. Apricots

Apricots stimulate a hormone that promotes breast milk production! 

And what else?  This yummy lactogenic fruit is high in calcium, fiber, vitamin A, vitamin C, and potassium. 

Eat fresh apricots or buy a bag dried apricots for an easy on-the-go snack.   

 

8. Garlic

Garlic is a galactagogue which helps with the production of breast milk. 

But keep in mind that eating garlic does give your breast milk a garlicky flavor and smell. 

Depending on the child though, your baby may not mind it! 

You can add garlic to many different kinds of foods.  Try adding some to your dish sometime to give it a different flavor!

 

9. Brown Rice

Whole grains such as brown rice, is said to help increase breast milk production. 

Eating brown rice actually stimulates a hormone responsible for breast milk production. 

Switch to brown rice flour and use brown rice instead of white rice for dishes. 

You could even incorporate some of our other lactogenic foods (carrots, broccoli, almonds, garlic) into your brown rice dish as well!

 

10. Salmon

Fresh salmon is a great addition to add to your diet!  It’s rich in omega-3 fatty acids, vitamins B12, vitamin D, and other essential fatty acids. 

Salmon also contains DHA fat which has been said to help with the development of the baby’s nervous system. 

And what else does this superfood do you might ask? 

Salmon helps to increase breast milk supply! 

However, remember that even though salmon is low in mercury, it’s still recommended that you only have 2 servings of it per week to lower you and your baby’s exposure to the mercury.



 

11. Water 

Staying hydrated is SUPER important to maintaining your breast milk supply. 

Breast milk is actually made of 90% water! 

Your thirst may even increase when you’re breastfeeding.  But of course, there’s no need to go OVERBOARD with water. 

Even though you may need to increase your water intake doesn’t mean you need to drown yourself with the stuff. 

Drinking at least 6-8 glasses of water a day and just drinking when you’re thirsty should be just fine!

 

12. Brewer’s Yeast

Brewer’s yeast is often recommended and is considered safe for nursing mothers.  In fact, this nutritional supplement has been said to actually help increase your breast milk supply! 

In addition to that, Brewer’s yeast can even promote healthy skin, hair, nails, and eyes! 

This nutritional supplement is loaded with B vitamins, iron, protein, magnesium, zinc, and other minerals! 

Brewer’s yeast can be taken by tablet or powder and may be added to drinks, foods, or taken alone. 

But keep in mind that it does have a bitter taste! 

Before taking Brewer’s yeast you should consult with your doctor first as it can interact with certain medications and some conditions may need to use caution when using it.

You can check out this Brewer’s Yeast Lactation Powder here.

 

(Please keep in mind that I am not a doctor, lactation consult, or a breastfeeding specialist.  I’m only a Mom who is going off of her own experiences and research.  If you’d like to know more you can read my full disclaimer policy here .)

 

Related Articles: The Secret for the Perfect Latch

Related Articles: Benefits of Breastfeeding

 

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I hope this helps you through the wonderful journey of breastfeeding!  Let me know what you thought about this post below in the comments!  And if you liked it, give it a share!  Thanks!

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