As a nursing mother, you’ve probably wondered: What should I eat to keep up my milk supply?
While there’s no guaranteed food that will magically increase breast milk, some ingredients have long been associated with supporting lactation.
Here are 8 foods that may help — and why they’re beneficial for you and your baby.
1. Oats
Oats are rich in iron, which is important for preventing anaemia — a condition that may affect milk production. They’re also a great source of fibre, which supports digestion. Try them in warm porridge, overnight oats, or healthy lactation cookies.
2. Fenugreek & Fennel Seeds
Fenugreek has been traditionally used to stimulate milk flow and is rich in omega-3 fats that support baby’s brain development. Fennel seeds may help relieve digestion issues and are often used in teas. Add them to soups or enjoy as a soothing herbal infusion.
3. Green Papaya
Green or unripe papaya increases the production of oxytocin, which boosts breast milk production. Green papaya has been popular in Asia for centuries, and is a popular ingredient for many delicious Thai dishes! You could eat papaya raw with yogurt, cereal and other fruit. It is also good with soups, salads and noodle dishes.
4. Garlic
Garlic not only adds flavour to food but may also enhance milk production. Some studies suggest it can increase the duration of breastfeeding in infants due to its scent in breast milk. If the taste is too strong, garlic capsules are an alternative.
5. Spinach & Beet Leaves
These greens are excellent sources of iron, calcium, and folate — vital nutrients for postpartum recovery. They also support detoxification. Add them to smoothies, stir-fried dishes, or soups. Be mindful not to overeat spinach, which can have a laxative effect in large amounts.
6. Brewer’s Yeast
Brewer’s yeast is rich in vitamins, iron, protein, selenium, and chromium, and is traditionally believed to increase breast milk supply. It can be found as an ingredient in many lactation snacks, and you can use it in baked goods or smoothies too!
7. Nuts and Seeds
Almonds, cashews, and flaxseeds are power-packed with healthy fats and protein — both important for breastfeeding mums. They’re also rich in calcium and magnesium. Snack on a handful of nuts or sprinkle flaxseeds into oatmeal or yogurt.
8. Salmon and Fatty Fish
Rich in DHA, a type of omega-3 fatty acid, salmon supports your baby’s brain development and may support milk production. Choose steamed or grilled versions for a healthy addition to your meals, and opt for low-mercury fish sources.
Bonus: What to Avoid While Breastfeeding
While a balanced diet is the most important thing, here are some foods and habits to limit:
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Alcohol: Can pass into breast milk and affect your baby’s development.
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High-mercury fish: Like swordfish or mackerel; opt for salmon or sardines instead.
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Caffeine: Limit to less than 300mg per day (about two cups of coffee).
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Strong spices or gassy vegetables (e.g. cabbage): May cause discomfort for sensitive babies.
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Peppermint and sage: Believed to potentially reduce milk supply in large amounts.
If you have issues with your milk production, you could speak with a doctor anytime over the DA app. Our doctors will be able to guide you in the right direction and pinpoint what might be affecting your milk production so that you, and your baby, can get all the support you need.
