6 Best Foods That Help Increase Milk Production {Guest Post}

Do you think that you’re not producing enough milk? In this post, let me let you in on the food items that helps increase lactation.

Most of these items are not just for producing more milk - they’re for overall health as well! Packed with nutrients and essential vitamins, you can incorporate these in your cooking, or simply eat them on their own (I will be providing preparation suggestions, too!) 


In no particular order, here are some food items that will help you produce more milk for your little one. 


1. Almonds

Nuts are well-known lactogenic foods, and almonds are some of the healthiest out there! Make sure that you consume the non-greasy (and possibly salt-free) variety - these are the healthier choices!

Almonds, or almond milk, is a well-known galactagogue. It can improve both the quality and the amount of your milk supply. And because it’s packed with protein, it will give you plenty of energy to last and feed longer!

You can add them to a wide array of dishes - cupcakes, cookies, pastas, dips, and so on. You can also simply eat it on its own as a snack. Also, if you’re not into almonds, you can try other types of nuts - I personally love cashews! 


2. Salmon

Packed with Omega-3, vitamin B-12, and Essential Fatty Acids, salmon is a great source of protein, excellent for pregnant and breastfeeding moms.

This super fish is known to boost lactation hormones, so consuming it a few times a week can help you produce more milk for your baby. Some of the healthiest ways of preparing this are by steaming or grilling. Just squeeze some lemon when it’s time to eat!


3. Oats

Aside from helping in maintaining a low cholesterol level and rich in antioxidants, oats are also well-known ingredient that helps increase milk supply!

Oats contain polysaccharide beta-glucan, which is known to be a great lactogenic ingredient, so it’s recommended for mothers who want to produce more milk.

Oats are very versatile - there are so many creative ways on how to elevate it. You can have it with some fresh fruits, turn them into oatmeal cookies, or add them to savory dishes! My personal favorite are overnight oats with some honey, chia seeds, and fruits. 


4. Sweet Potatoes

These were some of my favorite things to eat when I was pregnant! Sweet potatoes are so versatile, so I never run out of great recipes that bring out their wonderful flavors.

They’re extremely healthy, too - packed with potassium and vitamin A, which are both good for me and my baby. These are great not just for lactation - they’re also excellent for the immune system.

The great thing about sweet potatoes is that they can last a long time, so you can get them in bulk and just store them for weeks to months. This way, you’ll be able to experiment with different dishes! 


5. Fennel

This one’s another well-known galactagogue! Aside from boosting milk supply because of its estrogen-like properties., fennel is also a nutrient-packed vegetable that’s good for digestion and helps in regulating the menstrual cycle.

If you’ve never had this in your dishes before, let me give you an idea. Fennel has a strong/anise flavor and is packed with fiber, vitamin C, potassium, and folate.

You can consume it by turning the veggie into a salad or using the seeds in stews and teas. 


6. Barley

Last but definitely not least is barley, one of the most popular ingredients that are believed to be very helpful in a woman’s milk production.

Barley contains beta-glucan, which can help raise prolactin levels (pregnant women have a lot of this, which helps in producing breast milk). It can also help boost the immune system, lower cholesterol, and control blood sugar levels.

Safe for breastfeeding moms, barley is a type of cereal grain that has a chewy, pasta-like consistency and nutty flavor. You can consume by adding them to stews and salads or turning them into risotto. You can also turn it into a refreshing drink (barley milk or barley water).

Thanks For Reading!

I hope you learned something new from this post! Women’s bodies have different needs, so try out different foods to see which one works best for you.

Let me know in the comments below if you have any comments and suggestions! To those who want to suggest other food items, feel free to share it with me and the readers as well. 


Vivian has a huge passion for cooking. That's why she created "Cookingispassio.com" to share her great love with other people. She believes that fine food is not only the key to promoting family cohesion, but it also helps make every member become closer.

Stacy Belk

My name is Stacy Belk, I am a nurse, midwife and mother of two children. I would like to share my experiences in taking care of children including activities to do together, recipes to cook, good products to buy and health protection to your family. Do a search now if you like, all you need is here.

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