Breastfeeding moms often worry about milk supply, but the good news is that certain foods can naturally help increase lactation. These lactation-boosting foods, also known as galactagogues, can support milk production and improve milk quality. Here are five of the best foods to help boost your supply!
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Oats
Oats are rich in iron, which is essential for milk production. Low iron levels can reduce milk supply, so adding oatmeal to your diet can help. Plus, it’s a comforting and easy-to-prepare meal!
How to Eat: Enjoy a warm bowl of oatmeal, add it to smoothies, or make lactation cookies.
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Fenugreek Seeds (Methi)
Fenugreek is one of the most well-known lactation boosters. It contains phytoestrogens that help stimulate milk production. Many breastfeeding moms see an increase in supply within a few days of consuming it.
How to Eat: Soak fenugreek seeds overnight and drink the water, add them to tea, or take fenugreek supplements (after consulting your doctor).
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Fennel Seeds (Saunf, Badi Shep)
Fennel seeds not only enhance milk production but also help with digestion—for both mom and baby! They contain compounds that mimic estrogen, which supports lactation.
How to Eat: Chew fennel seeds after meals, brew them into tea, or add them to soups and curries.
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Nuts & Almonds
Nuts, especially almonds, are rich in healthy fats, protein, and calcium—key nutrients for breastfeeding moms. They also help make breast milk richer and creamier.
How to Eat: Snack on raw almonds, add them to oatmeal or smoothies, or drink almond milk.
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Dark Leafy Greens
Spinach, kale, and moringa leaves are packed with iron, calcium, and vitamins that support lactation. They also help prevent postpartum anemia, which can affect milk supply.
How to Eat: Add them to salads, smoothies, or soups, or sauté them with garlic for a delicious side dish.
Final Thoughts
Eating a balanced diet with these lactation-boosting foods can help increase your milk supply naturally. Staying hydrated and breastfeeding frequently also play a crucial role in maintaining milk production.
