20 best foods to increase breast milk
Breast milk is a nutrient-rich food produced by women’s mammary glands, providing all the energy and nutrients an infant needs for the first six months of life. It contains fats, carbohydrates, proteins, vitamins, and minerals, and also includes antibodies that protect against illness and help develop the infant’s immune system.
Therefore, it is very important to follow a balanced diet to increase the breast milk supply. Also, consult with your doctor while planning your postpartum diet so that they can balance out nutritional requirements while keeping in mind which food enhances breast milk supply.
1. Fenugreek Seeds :
Fenugreek seeds are a traditional remedy to increase breast milk. It can be consumed by soaking them overnight and drinking the water, or by adding them to dishes like dosa/idli batter, curries, dals & rotis.
2. Barley :
Barley can help increase breast milk production because it is rich in beta-glucan, a fiber that may increase prolactin levels, the hormone responsible for milk production.
3.Garlic :
Garlic can help increase breast milk production because it is a natural galactagogue. It can be added in moderation to your daily diet, such as in pasta, soups, sambar or fried vegetables.
4. Sesame Seeds :
Sesame seeds are considered a good food to increase breast milk because they are a rich source of minerals like calcium, and healthy fats, which are essential for milk production. They also contain phytoestrogens, plant compounds that can help boost milk supply.
5. Green Leafy Vegetables :
Green leafy vegetables like spinach, amaranthus, and fenugreek ( methi ) are beneficial for increasing breast milk due to their high content of iron, calcium, and folate. You can use these leafy veggies in sambar, chutney, soup etc.
6. Sweet Potato :
Sweet potato is good food for increasing breast milk as it provides essential energy and nutrients for both the mother and baby. It is rich in complex carbohydrates, which are crucial for energy, as well as vitamins B-complex and C, magnesium, and vitamin A, which supports the baby’s development.
7. Fennel Seeds :
Fennel seeds are a good food to increase breast milk due to their phytoestrogen content, which is thought to help stimulate milk production. You can consume them by chewing a teaspoon daily, making fennel tea, or adding them to dishes.
8. Flax Seeds :
Flaxseeds can help increase breast milk supply due to their high content of healthy fats, protein, and phytoestrogens. They are rich in omega-3 fatty acids, which support hormone balance and are important for the baby’s brain development.
9. Oats :
Oats are excellent for increasing breast milk supply due to their iron content, which can boost production, and saponins, which may stimulate the hormones responsible for milk creation. They can be prepared in simple ways like oatmeal porridge, mixed into smoothies, or made into overnight oats or prepare khichdi/upma.
10. Cumin Seeds :
Cumin seeds can increase breast milk supply by being consumed as cumin water (jeera water), by adding them to daily meals and curries, or by soaking them in water overnight and drinking the water. They are also believed to aid digestion and provide energy due to their iron content.
11. Carrots :
Carrots are considered a good food for increasing breast milk due to their high vitamin A content, which benefits both the mother and the baby. They also contain phytoestrogens, which can help increase milk production. Carrots can be consumed in various ways, such as raw, steamed, juiced, or added to salads and soups.
12. Beetroots :
Beetroot can help increase breast milk supply due to its rich content of iron, minerals, and beta-carotene, which support overall nourishment and milk production. It is also rich in fiber, which helps improve overall health during breastfeeding. To incorporate beetroot into your diet, you can add it to salads or soups, or drink fresh beetroot juice.
13. Legumes :
Legumes like chickpeas, lentils and other beans are excellent for increasing breast milk because they are rich in protein, iron, and fiber. Legumes are a great source of plant-based protein, iron, and fiber, which are essential for a healthy milk supply. You can easily incorporate legumes into your diet through snacks like hummus (made from chickpeas) or by adding lentils to various meals.
14. Brown Rice :
Brown rice is a good food to increase breast milk because it’s a whole grain that provides energy, fiber, and nutrients that can support milk production. It works best as part of a balanced diet that also includes other galactagogue rich foods like oats, leafy greens, lean meats, and nuts.
15. Nuts :
Almonds, walnuts and cashews are among the best nuts to increase breast milk because they are rich in healthy fats, protein, calcium, and other minerals. Eating a handful daily or adding them to meals like oatmeal or smoothies can help boost your milk supply.
16. Ginger :
Ginger can be a beneficial food for increasing breast milk supply, as it is a traditional galactagogue that also has digestive and immune-boosting properties. To increase breast milk, you can add fresh or dried ginger to tea, smoothies, meals and baked goods. Other helpful foods include oats, garlic, nuts, and leafy greens.
17. Curry leaves :
Curry leaves can help increase breast milk production because they are rich in minerals and can improve nutrient absorption and blood circulation. They work best as part of a balanced diet that also includes other galactagogue foods like fenugreek, fennel, oats and green leafy vegetables.
18. Salmon :
Salmon is an excellent food for increasing breast milk because it is rich in Omega-3 fatty acids like DHA, which support your baby’s brain and nervous system development and increase the concentration of these fats in your milk. Other good foods to include are whole grains, leafy greens, avocados, lean proteins, nuts, and seeds, but salmon is particularly beneficial due to its high omega-3 content.
19. Eggs :
Eggs are a great food to include in a diet to support breast milk production due to their high protein content, which is essential for milk supply. They provide a good source of energy and nutrients, making them a valuable part of a balanced diet for lactating mothers.
20. Apricots :
Apricots can help increase breast milk by providing calcium, fiber, and phytoestrogens, which may aid hormonal balance and prolactin levels. They contain tryptophan, which can boost prolactin, the hormone responsible for milk production. Both fresh and dried apricots can be a good choice.
Happy Breastfeeding 🙂
Mums, according to you which food is best for increase in the breast milk? Please comment your answer.
