15 Super Foods To Increase Lactation In New Mothers


There are many moms who are unable to breastfeed their baby because of less breast milk. Traditionally post baby birth, a new mom is  provided milk secretion friendly foods. In today’s post, I am going to share with you, the top 15 super foods  to increase lactation.They are known as ‘galactogogues’ .

1. Garlic

super foods to increase lactation

Garlic in the form of garlic rice , garlic chutney ,roasted garlic, garlic rasam, garlis sauteed in gingelly oil all help to stimulate breast milk production. If you have a colicky baby , please have it in moderation. Garlic helps in the smooth functioning of digestive system, curbs gas and fights against yeast infection or thrush.

2. Fenugreek

super foods to increase lactation

Fenugreek contains phytoestrogens, chemicals similar to estrogen. Diosgenin , a key compound in it has been proven to increase breast milk production. It can be taken in the form of dosas / tea / as it is gulped with water . It has been used for new moms since biblical times. Fenugreek seeds are rich in iron, calcium, vitamins and minerals

3. Milksuper foods to increase lactation


Milk helps to replenish the calcium lost through breastfeeding in a mother’s body , hydrates and helps in increasing breast milk as well.

4. Moringa Leaves

super foods to increase lactation

Moringa leaves / drumstick leaves are given in the form of stir fry/ curry is given to new moms in Kerala. It helps in improving breast milk production.

5. Brown Rice

super foods to increase lactation

Another superfood which can provide you with adequate milk supply

6. Oats

super foods to increase lactation

Oats are rich in fiber and also helps in milk production . Oats can be made a part of new mom’s diet everyday.

7. Spinach

super foods to increase lactation

Rich in iron , spinach helps in boosting milk production as well.

8. Fish

super foods to increase lactation

Well my favourite ! Sardines and salmons can induce breast milk production in new moms. It can be taken in the form of curry/ fried with pepper powder/ grilled . Fish should be made a part of prenatal diet too as it is considered to be good for the brain development in infants.

9. Bottle gourd

super foods to increase lactation

Dudhi or bottle gourd helps too . All veggies from the gourd family are breast milk inducers. Bottle gourd can be taken in the form of curries , stir fries , halwa, kheer etc

10. Water

super foods to increase lactation

Loads of water helps in hydration and boosting up milk production in a new moms’ body. Before and after every breastfeed , a mom should take a glass of fruit juice or water

11. Chickpeas

super foods to increase lactation

Chickpeas in the form of a mild curry / hummus can be taken too. It has been used by nursing mothers since the ancient Egyptian times.

12. Almonds

super foods to increase lactation

Almonds are a rich source of protein and vitamin E helps to in . A new mom can have 3-5 almonds soaked overnight

13. Gingelly oil & Ghee

super foods to increase lactation

In Kerala , the food for new moms are prepared in gingelly oil only . It is said to induce breast milk production in a new mother. Ghee provides the adequate nutrition and helps to strengthen the bones. It also acts as an inducer for breast milk .

14. Sesame seeds

super foods to increase lactation

Sesame seeds are high in calcium and helps a mom to nurse her child better . Can be taken in the form of ladoo/ chutney/ as it is with water

15. Dil seeds , ajwain / carrom seeds and fennel seeds are also milk secretion friendly foods.

super foods to increase lactation

What did you have to induce breast milk post baby birth ?


About Author

Sangeetha loves balancing her personal and professional life. These days, the major chunk of her time is spent on listening to 'how to beat the Piggy from robloks'; thanks to her 8 year old daughter.


  1. Hi sangeetha,
    Am new mom n couldn’t fill my little princess tummy, jus trying a lot n ur tips r more useful.
    Can I take fenugreek soked in water?
    Can I take it daily r weekly twice lik that?

  2. Asparagus …available in powdered form known as “Shatavari Kalpa” to be mixed with milk is a known galactogouge.

    It can be found in any good ayurveda shop. It is sold in with and without sugar variants.

  3. Pingback: A-Z of Expressing Breast Milk IBumps n Baby

  4. reshma shabeer on

    hi sangeetha
    can i take green tea?am breast feeding!any problem to my lo?am worried.
    i hav tummy fat.its getting worse day by day.so need to reduce that.in my case breast feed didnt loose tummy fat infact am gaining weight.pls giv suggestions.

    some frnds asking ohhhhhh my u r pregnant?wat to do?

    • When breastfeeding , you shouldnt take green tea. Just take your time and start small brisk walks. Avoid rice at night . Stay away from fried and oily stuff as much as possible. Eat healthy , you are breastfeeding so your diet should be nutritious like chappati , daal, cheera, eggs, chicken , milk etc. You can read here on how to lose tummy fat : https://bumpsnbaby.com/15-amazing-ways-lose-tu

  5. Hi Sangeetha thanks a lot for replying
    Also can you please let me know

    1. If BM is given through feeding bottles will the baby stop/reduce feeding from me and will the milk supply reduces from me becoz of this?
    2. Best way to sanitize the bottles ? Can I wash the bottles with soap water and plain water and put them in microwave for 2 min?

    Appreciate your comments on this!

    • Hi Ramya,

      1. No , it doesnt happen , as long as you breastfeed
      2. Best way to sterilise bottles is immersing them in boiling water . There are bottle washers available in the market , you can use them instead of going for soap. You can wash with those and warm water . Steam it in microwavable bags or in boiling water . This helps to sterilize the bottles

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