20 Foods to increase breastmilk supply


Breastfeeding is the most important and integral part of raising a child. Breast milk helps in developing a baby’s immune system and also helps in developing a beautiful bond between the mother and the baby. Pediatricians usually suggest that babies should be exclusively breastfed for six months or more. Many mothers choose to breastfeed their child for one or one and a half years. Lucky moms right who do not have to struggle with their milk supply. But, a lot of other moms face the issue of decreasing milk supply. They have to give top-up formula feed to their babies. Here are a few foods to increase breast milk supply. Mothers can have these foods and try to increase breast milk supply. 

Foods to increase breast milk supply

There are a lot of home remedies and foods that help in increasing breast milk supply. These foods are usually available in our homes and ladies can have these foods to increase breast milk supply. Here is the list of foods to increase breast milk supply

  • Oatmeals
  • Green Papaya
  • Garlic
  • Nuts
  • Green vegetables
  • Salmon
  • Fenugreek seeds
  • Fennel seeds
  • Sesame seeds
  • Asparagus
  • Apricots
  • Sweet Potato
  • Milk
  • Chick Pea
  • Lentils
  • Tofu
  • Curry Leaves
  • Grapefruit
  • WaterMelon
  • Brown Rice



Oatmeals are a great source of Iron. This is really helpful for moms suffering from anemia after pregnancy and post-delivery. The iron in the oatmeals helps in increasing red blood cell count. Which in turn, helps in the increased production of breast milk.

Green papaya


Green papaya is a great galactagogue. Consuming green papaya helps in the production of oxytocin, which in turn helps in the production of breast milk. Also, check this article



For years Garlic is believed to be a very good galactagogue. Studies have shown that mothers who ate Garlic, their babies breastfed longer and hence stimulated the milk-producing glands and eventually the flow of milk.



Serotonin is the most essential hormone for milk production. Nuts help in increasing the production of Serotonin and hence milk production. Nuts also are a good source of protein which is also good for breast milk production.

Green vegetables


Green leafy vegetables like spinach, carrot, bottle gourd, bitter gourd are a rich source of iron, calcium, vitamins, and minerals. These veggies enhance the production of breastmilk.


Salmon is rich in omega 3 fatty acids and essential fatty acids, which help in the increased production of milk supply. It is a rich source of DHA which makes milk more nutritious.

Fenugreek seeds


Fenugreek seeds are used worldwide to increase breast milk supply. It is rich in omega 3 fatty acids, which increases the milk supply. Fenugreek leaves are also used in increasing the milk supply. They are rich in vitamin B, calcium, iron, and beta keratin. 

Fennel seeds


Fennel seeds are of great importance to the baby’s health. It not only increases the breastmilk supply but also helps in reducing gas and colic pain in babies. You can soak a spoon full of these seeds in water overnight and have it in the morning. 

Sesame seeds


Sesame seeds are a great source of non-dairy calcium, which is highly nutritious for the growth of babies. Mothers also need an extra source of calcium after childbirth. The calcium in sesame seeds also helps in boosting the breast milk supply.


Asparagus is a food, that is rich in Vitamin A and K which in turn help in the increased production of hormones that help in the process of lactation. 


Apricots are rich in calcium and fiber and also help in hormonal imbalance. These Apricots help in lactation by balancing the hormones. Apricots are highly nutritious.

Sweet Potato


Sweet Potato is rich in carbohydrates, which are highly important for a mother’s energy. If a mother is weak, she will get less milk. Hence, Sweet Potato helps in the lactation process by giving energy to moms.


Milk is rich in folic acid, calcium, and other healthy fats. Milk helps in boosting the breastmilk supply in moms and makes the milk healthy and full of nutrients for babies.

Chick Pea


Chickpea is rich in nutrients like protein and fibers. The vitamin B complex and calcium present in Chickpea make it a great food during breastfeeding. It helps boost the milk supply.



Different types of lentils are the best source of minerals, vitamins, and proteins. Dietary fiber is also present in Lentils. All these nutrients present in Lentils help in boosting the supply of breastmilk. Hence, Lentils are the superfood for increasing breastmilk supply.



Tofu’s small cube is packed with all the nutrients like minerals, vitamins, fibers, and proteins. In East Asia, tofu is used as a superfood to boost lactation.  Tofu combines with vegetable curry becomes a balanced nutritious dish for improving breastmilk supply.

Curry leaves


Curry leaves are used in many Indian dishes. This curry leaves help in improving the blood circulation in a human body and in turn help in the process of lactation. 



A lactating mother looking to improve breastmilk must include grapefruit into her diet. Grapefruit is rich in Vitamin A, Vitamin C, citric acid, fructose, and other essential dietary fibers. As a result, it helps in increasing the breast milk supply. Grapefruit is considered as a super fruit.


Watermelon keeps you hydrated and is rich in carbohydrates like fructose, and fiber. Essential minerals are infused into a mother’s body and help in maintaining the breast milk supply.

Brown rice


Brown rice helps in stimulating hormones responsible for breastmilk supply. It also gives energy to a new mom. As a result brown rice is included in most of the mom’s postpartum diet. Brown rice can be had with vegetable curry.

These are the foods to increase breast milk supply. If you know of any other food, do let us know in the comment section below.


Himali Parikh
Himali Parikhhttps://momabc.net
Himali is Parenting Blogger and founder of MomABC.net. She had done M.S in Molecular biology from University of New Haven (US) and was working with various Pharma companies. She had started this motherhood and baby care blog for helping other mothers.

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