Foods that Help Boost Milk Production while Breastfeeding

Instagram @hayleylarue

When you are a new mom, breastfeeding can be one of the most rewarding experiences. However, it can also be a bit daunting, especially when you find yourself struggling to produce enough milk for your baby. Fortunately, there are some simple dietary changes that you can make to help boost milk production while breastfeeding.

Here are 7 great foods that can help increase your milk supply:

Oatmeal and Other Whole Grains

Oatmeal is packed with essential vitamins and minerals like iron, zinc, manganese and selenium—all of which aid in boosting milk production. Eating oatmeal for breakfast or adding other whole grains like quinoa or buckwheat into your diet can help keep your energy levels up while providing important nutrients for both you and your baby.

Nuts and Seeds

Nuts and seeds are rich in healthy fats and protein—both of which have been shown to help boost milk production. Almonds, walnuts, pumpkin seeds, flax seeds and chia seeds are all excellent sources of the essential fatty acids needed to help increase breast milk production. Try adding these nuts and seeds into salads or snack on them throughout the day as a nutritious pick-me-up! 

Leafy Greens

Leafy greens like spinach and kale contain vitamins A, B6, C, E and K as well as minerals including iron that are important for milk production. Start incorporating more greens into your diet by adding them to soups or smoothies or simply sautéing them with a bit of olive oil for dinner!


Legumes such as lentils are an excellent source of protein to help keep you full while providing key nutrients that will boost your milk supply. Lentils specifically contain high amounts of iron which is an essential nutrient for lactating moms who may be at risk for developing iron deficiency anemia. Try incorporating legumes in chili recipes or enjoy them as part of a delicious vegetarian curry!

Foods that Help Boost Milk Production while Breastfeeding


Garlic has long been used by cultures around the world as a natural remedy for various ailments due to its medicinal properties. It turns out garlic is also beneficial for boosting milk production due to its high levels of magnesium and calcium which both play a crucial role in producing more breastmilk. Add garlic into soups or sauces or roast it with vegetables for an extra flavorful dish!

Yogurt & Kefir

Dairy products like yogurt or kefir provide plenty of protein as well as probiotics—which are beneficial bacteria that support gut health—that both mom and baby need during breastfeeding. Choose plain varieties without added sugar for maximum benefit.

Fennel Seeds

Fennel seeds have long been used throughout India as a traditional remedy to increase breastmilk production due to their potent anti-inflammatory properties along with their high levels of magnesium which helps promote lactation in nursing mothers. Enjoy fennel tea after meals or try roasting fennel seeds with some aromatic spices like cumin and coriander before tossing it onto salads!

Incorporating these 7 foods into your daily diet can provide many nutritional benefits not only for breastfeeding mothers but also for babies who rely on breastmilk as their primary source of nutrition during their first year of life. In addition to eating these foods, make sure you’re drinking plenty of water throughout the day in order to stay hydrated during this special time! With just a few small dietary adjustments you’ll soon start seeing increased levels in breastmilk production allowing you to continue enjoying the many benefits associated with nursing your little one!

If you liked this story, check out this How to Increase Milk Supply During Breastfeeding