Lactogenic Foods to Increase Your Milk Supply

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Breastfeeding your child is an amazing journey that both of you enjoy together. This journey can be interrupted by some obstacles, and one of them is having trouble breastfeeding your child because you have low milk supply.

Lactogenic foods or galactogogues are known to naturally increase the milk supply. These types of food contain special nutrients that push your body to produce more milk. Their effect can differ from one woman to another, but they’re full of minerals and vitamins that help keep your body in perfect health. Keep on reading to learn more about these lactogenic foods. 


Lactogenic Foods to Increase Milk Supply

Worrying about not producing enough milk is common among new nursing mothers. Breast milk production can change due to several factors. 

  • You might be too sick, and your body might be too weak to produce enough milk for your child. 
  • If your baby is sick, they might not be nursing enough. This can affect the milk supply. 
  • Some babies have a problem with latching on the nipple or sucking the milk. This can decrease breast milk supply
  • After going back to work, you might not feel that you’re breastfeeding your child as much as you want to. 
  • If your baby is eating other types of food, your milk supply might decrease.

Even if there’s nothing wrong with your milk supply, some parents might be too worried and feel that they’re not providing their child with enough nutrition. Lactogenic foods are safe and won’t affect your body negatively because they’re full of natural and useful nutrients to keep you in perfect health while nursing your child. 

Fenugreek Seeds

Fenugreek seeds tea has been used as a lactogenic food in the Middle East and India for centuries. The seeds are rich in fatty acids that help your child’s brain development and provide the body with essential nutrients to keep your baby in perfect health. You can boil the seeds to prepare tea or sprinkle them over your salad.

Some mothers aren’t comfortable consuming these seeds because they can alter the way your sweat smells. However, drinking water will help you overcome this issue. You shouldn’t consume too much of these seeds because they can cause diarrhea. 

Fennel Seeds

These seeds have a sweet aroma and can be used to make a nice tea. You can also add them to cookies or on top of your salad. They increase the mother’s milk supply and can also help with gas. When you nurse your baby after consuming fennel seeds, they can help with colic, and your little one will sleep better. 

You can also eat the plant itself if you’re not fond of the tea. The plant can be used in your salad after adding olive oil and balsamic vinegar. 

Leafy Greens

Kale, spinach, arugula, watercress, Swiss chard, stinging nettle, dandelion greens, and mustard greens are all rich in antioxidants, enzymes, vitamins, and minerals. These veggies will keep the mother in perfect health and also increase milk production. You can cook these vegetables or eat them raw. 

Some of these leaves contain phytoestrogen, and they help women with balancing their hormones after birth. However, some of them might be too bitter to consume, and you need to prepare a nice dressing to use them in your salads. 

lactogenic foods to increase milk supply


Oats are a whole grain, and also rich in beta-glucan, which increases prolactin and promotes the production of milk. Because they’re so versatile, oats can be consumed in every meal. 

You can add milk to your oats for a healthy breakfast, sprinkle them over your salad, or use oats in a delicious stew. They get along with various types of food while providing healthy nutrients. 


Garlic is very healthy and can increase the supply of breast milk. It has a lot of nutrients that boost the immune system and keep your heart healthy. However, it can affect the taste and smell of breast milk. This is why you should continue eating garlic as normal, and then slowly increase the amount in your diet or take garlic tablets. If you feel that your baby doesn’t like the taste, you can switch to another lactogenic food. 

Cumin Seeds

Cumin seeds increase the milk supply and can also help with digestive issues. If you suffer from constipation or gas, cumin seeds can make you feel better. At the same time, some of these benefits will be passed onto your child in the milk, so they won’t suffer from stomachache. 

Cumin seeds are rich in vitamins and minerals. They can be sprinkled over salad or brewed to prepare delicious tea. You can also use them in cookies. 


Barley is rich in vitamin B and will help increase your milk supply as well as keep you in perfect health. Barley is an amazing source of beta-glucan, which increases prolactin to promote the production of milk. 

You can use barley in stews and several recipes or use it to prepare a special tea. Although beer is made of barley, alcohol actually decreases the milk supply

Healthy Oils and Fats

Healthy oils and fats affect the consumption and overall quality of breast milk and should be a crucial part of your diet. At the same time, they help increase the quantity of breast milk if you feel that you’re not producing enough to keep your baby healthy. 

Coconut oil, olive oil, and natural butter are all good options to consume. You should also make sure that your diet is rich in essential fatty acids. Healthy fats will help your baby’s brain development and keep the heart in perfect condition. Nuts and cold-water fish are good sources of essential fatty acids. 

Wrap Up

There are several factors that affect the production of milk. If you feel that you’re not producing enough breast milk, you should think about consuming more lactogenic foods. These types of food will improve the quality and quantity of breast milk.

Another factor to consider when trying to increase your supply is to relax while pumping and breastfeeding. I found that using guided meditation and calming my breathing while pumping helped to stimulate more milk let down.

Most of these foods are exceptionally versatile and can be consumed in multiple ways. Experiment with different recipes until you find something that works for you. Remember that a healthy balanced diet and drinking enough water are essential for your breast milk supply. 

If you have tried everything and are still not able to produce enough milk, or feel like you are not able to increase your milk supply, it’s important to seek the support of a lactation consultant or medical advice. They are trained in helping breastfeeding mothers and will know how to help you.

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