Babycare Health

Super foods To Boost Your Breast Milk Supply

Vandana Chawla

Created by Vandana Chawla
Updated on Jul 29, 2020

Super foods To Boost Your Breast Milk Supply
Reviewed by Expert panel


One of the most common concerns new moms face is lack of breastmilk supply. Ideal for your child’s physical, emotional and cognitive development, it is only natural that moms want to breastfeed babies and want to be sure that the nutritional needs of the baby are met through it.


A lot of factors can determine your milk production. It is important to focus on the fact that there is a simple supply-demand relationship when it comes to breastmilk. The more the baby feeds, the better the breast milk supply and vica versa. It is a beautiful and natural process where a mom’s breasts produce milk according to her baby’s needs.


Besides that, a mother’s diet plays a crucial role during the time when she is lactating. In the yesteryears and even now in many parts, the elderlies of the house make sweets (laddoos, mixture) with loads of ghee, dry fruits, seeds, multigrains, spices and condiments. These are believed to help a new mom recover and at the same time, play a vital role in breast milk production.


Signs of Low Breast Milk Supply

The best indicator is to check your baby’s weight. Take your baby regularly to the doctor and have him weighed to know if development and growth is on track. You must also know that babies lose for first 10 days and thereafter starts regaining

Look out for the signs of Good Breastfeeding:

  • Breastfeeding is comfortable for you and is painless.

  • Your baby likes to feed often.

  • Your breasts will feel softer and emptier after each feed.

  • Your baby swallows while feeding.

  • Your baby will want to come off the breast on his own after he is done feeding.

  • Your baby will pass urine at least eight times in 24 hours and will pass stool 3-4 times per day. The stools will be of a light yellow colour and loose with some lumps.


There are certain foods that you can eat to support lactation and increase the breast milk production. There are many foods that are considered galactagogues, as they stimulate production. Galcatogogues should be taken only if the mother feels the need of it. The reasons for taking Galcatogogues are- If mother wants to increase her pumping output, even though her supply is fine when the baby is fed directly. Or If the mother has genuinely a low milk supply has been advised by the consultant.


Let us look at these foods: 


1. Fenugreek Seeds


Used for generations and across the globe, Fenugreek seeds are a powerful galactogogues. They contain  compounds that enhance milk flow. These are packed with omega-3 fatty acids which are important for your baby’s brain development. The leaves of Fenugreek are rich in nutrients like beta-carotene, B Vitamins, calcium, and iron.


2. Oatmeal


You can eat it in the form of a bowl of oatmeal or even have the oat milk latte! Breastfeeding moms have long believed in the efficacy of oats to help them produce more milk.


3. Garlic

Garlic boosts the immune system, prevents heart disease, and has curative properties. It can help in enhancing your milk supply, it can also affect the taste and smell of the breast milk. So, it is advised that garlic is consumed in moderation.


4. Fennel Seeds


Like fenugreek, fennel seeds contain estrogen-like compounds that are believed to enhance milk supply.


5. Meat


Pork, lamb and poultry are top sources of iron, and these could help in breast milk production.


6. Chickpea


Loaded with protein and fibre, chickpea is clearly a superfood. Presence of B vitamins, and minerals like Potassium, Iron, magnesium, make it a great choice for Breastfeeding mums. 


7. Carrots


Carrots are rich in B Carotene, that helps in milk production. These provide a great boost to lactation and are available in abundance. 


8. Water


Staying hydrated is essential to improve milk production, so drink plenty of water throughout the day. Drink water at regular intervals and most importantly prior to every feeding session.




This content has been checked & validated by Doctors and Experts of the parentune Expert panel. Our panel consists of Neonatologist, Gynecologist, Peadiatrician, Nutritionist, Child Counselor, Education & Learning Expert, Physiotherapist, Learning disability Expert and Developmental Pead.

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