Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

Fenugreek seeds in a white bowl

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You thought that the connection between you and your baby will be different after you give birth, right? But, that’s not true. Even after you deliver the child, they still depend on you and on what you eat just like it was while they were in your tummy. 

That’s why moms need to pay attention to what they eat. They shouldn’t eat food that causes gasses like beans, cabbage, broccoli, citrus, plums or peaches. Instead, moms should eat food that increases milk production.

Some breastfeeding mothers have enough milk, but some are struggling to feed their babies with their breast milk.

Also, some hormones like oxytocin have a big role in the whole process.

When a baby breastfeeds, the oxytocin gets into the blood, and lactation happens without any problems.

Try to putting your baby on your breasts more because the best way to get more milk is if the baby is breastfeeding.

Only if you see that your baby is hungry even after you breastfeed, you should consider taking some ingredients that will increase your milk quantity.

Even if moms offer breastfeeding to their baby often which increases milk supply, they can have problems with it.

If you’re one of those moms and you don’t know what else to do, read about some ingredients that can help increase the production of mother’s milk.

1. Fennel

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply
If you want to increase your milk supply, one of the best ingredients to consume is fennel. It comes from the carrot family, and it’s very healthy.

The good thing is that you can use fennel as a vegetable, to prepare it as tea, as a spice or you can eat fennel seeds.

While you consume it, you need to be careful about the dose. You shouldn’t take it too much because it can decrease the amount of milk.

Having a cup of fennel tea per day will be sufficient for a better milk supply.

By consuming this ingredient, you also increase prolactin and lactogenic hormone which tell the body to produce more milk.

2. Galactagogue

Fenugreek seeds in wooden basket

Another great ingredient for better milk production is a galactagogue.

Most used herbal galactagogues are alfalfa, fenugreek, and blessed thistle.

You can also use them as a prescribed medicine, in case you want to increase your milk supply.

3. Sesame seeds

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

Except for the fact that sesame seeds are a great source of protein and fiber, they can help new moms increase their milk supply.

They are what is known as a lactogenic food that helps you get more milk production in case you don’t have enough.

You can eat these seeds alone or use them with other food. You can even make smoothies with them, and use them on a daily basis. 

They are great for your digestive system, and they help you produce more breast milk for your baby. 

Every lactation consultant will recommend these seeds because not only are they healthy but they are nice to eat as well.

4. Brewer’s yeast

Brewer’s yeast is used in beer making. It’s a natural probiotic, and it’s good for the immune system.

Also, it can help nursing moms to increase milk supply. It’s one of the best lactogenic ingredients, and you can use it in different ways.

If you don’t have enough breast milk and you want to increase it, just take 1 or 2 tablespoons of this powder and mix it in your favorite beverage.

You can use it in your homemade shakes as well. It’s not recommended to take more than 2 tablets per day. 

5. Caraway

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

These seeds are one of the best lactogenic ingredients that you can use for a better milk supply.

They have a nice taste, so you can make tea or use them in your shakes. According to research, caraway always helped nursing women get a better breast milk production.

It’s also good for infants to calm down their cramps and help their digestive system. 

6. Fenugreek

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

Fenugreek is a plant that is widely used for different problems. People use it for digestive problems, but its biggest use is with nursing moms.

It helps better milk production, and when women drink it, they get a better milk supply. 

All breastfeeding mothers swear that this plant saved them when they couldn’t provide their little ones with enough milk.

This plant is a gift of nature, and all moms should try it to increase breast milk production. 

RELATED: Best Fenugreek Breastfeeding Remedies To Increase Milk Supply

7. Flaxseed

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

Flaxseed is a great seed for better milk production with nursing moms. It is rich in omega 3 fatty acids which help your body get all the energy you need.

They are good for digestive issues and constipation after giving birth as well.

Also, when you take it, you don’t have to worry that your baby will have colic. Every lactation consultant will tell you that flaxseed is a great way to increase your milk production.

It can’t do any harm to you or your little one. It can just help you both, and you’ll realize it after you start using it.

8. Lentils

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

This is another lactogenic food that is healthy for new moms.

There are different types of lentils—the green, orange, brown and black ones, and all of them are a really good source of protein after you cook it.

Lentils are easy to make, and every breastfeeding woman can eats them to increase their milk supply. 

You can also find some lentil snacks that are available now. That way you’ll always have a source of protein and magnesium near you.

9. Spinach

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

Spinach is known to be a food full of protein and tryptophan which makes serotonin. And we all know how serotonin is important for our good mood, right?

It is healthy, and it increases breast milk, so your little one will have enough supply.

This lactogenic food is available in all seasons, and you can buy it frozen as well. In fact, frozen food doesn’t lose any vitamins and minerals, so you don’t have to worry that it’ll harm you or your baby.

You can prepare it twice a week, and you’ll get your supply of tryptophan and phytoestrogen—the essential ingredients in making your body healthy.

Also, it is rich with beta carotene which is an important ingredient for your wellbeing. 

10. Brown rice

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

Brown rice is another lactogenic food that gives you energy and enough milk for your little one.

Moms who have low milk supply should try this kind of rice to have enough supply for their babies.

Rice mixed with other lactogenic food can help you a lot, so make sure to educate yourself about the food that is good for you.

It has a lot of prolactin which helps in serotonin production.

And when you have a lot of prolactin, you’ll get enough milk as well. 

11. Apricots

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

Apricots are one of the best fruits to eat to get enough milk for your baby. You can eat them fresh or dried which are even better for breastfeeding mothers. 

They are one of the best lactogenic foods that increase tryptophan and phytoestrogen which are essential in making more milk.

Except for the fact they’re healthy, they’re also yummy, so you’ll enjoy eating them every time.  

12. Cashews

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

These nuts are very rich in proteins and oils which are essential for our normal body function. They’re a lactogenic food that helps you get enough milk while breastfeeding.

It’s known that many breastfeeding mothers use them for more milk. 

They are rich in vitamin B6 and calcium. Just like all nuts, they are great for your baby’s better brain development.

13. Yam

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

This lactogenic food is full of vitamin C that helps you get more energy and protect your immune system.

It balances your blood pressure and helps you get enough milk for your little one.

Every lactation consultant will advise new moms with low milk supply to eat it.

In some cases, it needs more time to take effect, but when it does, you’ll never struggle again with not having enough milk.

14. Chickpeas

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

Mothers with a low milk supply have always been using this lactogenic food to increase their milk.

It has a lot of protein and minerals that affect lactation very well.

You can use it in different ways, and chickpeas will always provide you with all the vitamins and minerals you need to function normally.

15. Dandelion

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

This ingredient has helped women in the past to get more milk while breastfeeding. The most common use is to prepare it like a tea.

It doesn’t have a bad taste, so you can drink it like water.

Dandelion has a lot of essential vitamins and minerals that can help you get more energy and provide you with more milk.

While this ingredient works on milk quantity, it doesn’t affect the quality of milk, so it is safe to drink. 

16. Leafy greens

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

Leafy greens are one of the best foods you can use for more milk.

Some greens like kale or spinach are rich with iron and folate which help you get enough milk.

Also, these ingredients are rich with beta carotene which is essential for your normal body function.

Nursing mothers don’t have a lot of time to prepare complicated food, but this one is easy to prepare.

You actually don’t need a lot of ingredients or spices to eat healthily.

You just need to make a decision that you’ll do your best to eat well so your baby could eat well too. 

17. Macadamia nuts

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

Along with cashews, macadamia nuts are one of the best choices for producing more milk.

They are healthy to eat before and during pregnancy because they’re rich with antioxidants and healthy fats. 

They help moms all over the world produce enough milk for their little ones.

The best way is to eat them raw and not salted because you need to make sure you don’t put a lot of salt into your body. 

18. Green papaya

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

Green papaya is a great source of vitamins and minerals.

Breastfeeding mothers should use it because it helps lactation to be much better.

Every fruit is great because it hydrates and refreshes you, but papaya is rich with minerals that help you to have more energy.

It contains calcium, magnesium, vitamin A, vitamin C, and folate. It has all you need to be healthy and to get the energy you need.

Also, it’s low calorie so you don’t have to worry about how much you’ll eat. 

19. Spirulina

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

Spirulina is an alga that many breastfeeding moms use to get more milk.

It’s considered to be one of the oldest plants on Earth, and it helps with lactation.

Women all over the world use this product to get more milk for their little ones.

There are many moms who swear by this ingredient only and nothing else.

They admit that the moment they start taking spirulina, the amount of milk they produced immediately increased.

Since it’s widely known and used, you can get it both in powder and tablets (pills).

20. Turmeric

Lactogenic Food: Top 20 Ingredients For A Better Milk Supply

This Indian herb has helped many breastfeeding mothers when they didn’t have enough milk.

It has an antioxidant called curcumin that has a good effect on producing more milk.

This herb is also good for stress, some wounds, and problems with the inflammatory system.

You can take it as a spice, and you’ll soon see how more milk you have.

Okay…

By now you probably know which foods are good for getting more milk.

But you also need to pay attention to food that is not good while breastfeeding.

RELATED: What Not To Eat When Breastfeeding: Specific Foods To Avoid

Some of them are, for example, marjoram and peppermint. It is known that these two ingredients tend to decrease the amount of breastmilk.

So, you shouldn’t take them while breastfeeding. 

All the food mentioned above can help you to get more milk, but I would like to highlight one more thing.

The most important thing you can do for yourself, except eating well, is to avoid any kind of stress.

If you stress about which food you’ll eat, it’s better not to prepare it.

I know that new moms can be pretty sensitive after giving birth, and it all happens because of hormones.

That’s why it would be great to have someone who’ll help you in those days.

You need to connect with your baby, so if you can, ask someone to prepare food for you.

Spending time with your little one is your top priority.

You can leave the cooking to someone else. If a dad feels a bit left out, you can tell him to prepare food for you.

That way, you both will work on making your baby healthy and happy.

In the end, one extra tip for all those moms who are pumping milk. If you need some help or you just want to make sure that you’re doing it right, check my online course.

It’s a step by step online course and you’ll get all the information you need to pump more milk with less or zero stress.

Remember, you’re just one click away from solving your tiny mommy’s problems!

You can find all the information you need at Pumping Mom Academy!

READ NEXT: Lactation Cookie Bars: Delicious Recipe for Boosting your Milk Supply

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Written by Emma Martinez

Hello there. I'm Emma, a midwife that has seen all manner of things in the delivery room, good and bad and I'm here to share what I've learned through those experiences with you. Whether it's advice on overcoming your initial pregnancy period, to the anxiety of labor pains, I'll be here to guide you through it.

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