Last Updated On:

Part of taking care of your newborn baby is to make sure that they get enough nourishment. So here you are, looking for foods to eat to produce more breastmilk.

Of course, you’ve seen so many other lists and they basically introduce you to a lot of healthy foods. But before we get on with ours, let’s first talk about the importance of keeping a list.

You’re probably not new to buying groceries. We keep lists to make sure that we buy everything as well as to avoid overspending. Just like in buying groceries, food lists are important in breastfeeding because they keep us on track when it comes to the nutrients we need to stay fit and healthy for ourselves and our babies. Even on normal days, when you aren’t breastfeeding, they can be a great help in making sure you’re eating a balanced diet.

Foods that promote milk production

Fennel Seeds

Fennel seeds are known to have estrogen-like properties, making them a perfect addition to your breastfeeding diet menu.

Green Leafy Vegetables

Image from Unsplash

Green leafy vegetables also contain properties that can improve milk production. Aside from its lactogenic properties, eating vegetables, in general, can promote a healthy lifestyle that your baby will adopt later on.

Sesame Seeds

foods to eat to produce more breastmilk

Image from Unsplash

Sesame seeds are not only good for breastfeeding, but it also helps in digestion.


Foods that promote milk production

Image from Unsplash

Oats are among the best things that you can eat. They are a huge help to your immune system. Of course, they positively affect your pituitary gland, prompting it to produce more milk. What’s great about this food is it is very versatile and easy to prepare. You can make oatmeal cookies, or you can have it for breakfast with fruits.


Barley-based products are now getting more popular. And it’s for a reason. Barley is packed with nutrients that don’t only help in lactation, but also in digestion, reducing cholesterol, lowering risks of different diseases, and so many others.


Carrots should be found in your kitchen because it is rich in Vitamin A and beta carotene. The number of dishes and desserts that you can create using this food item is impressive. Are you craving for cake? No problem. Soup? Carrots got you.


Asparagus has tryptophan, which is known for its prolactin-stimulating properties.

fruits good for breastfeeding mother

Image from Unsplash

Brown rice

You want another reason to give up white rice for brown? It has lactogenic properties and it helps with our cholesterol level.


There are a lot of reasons why you’d want salmon in your diet. For one, it’s a good source of omega-3 and vitamin D, which many women need. Aside from that, it also contains a lot of DHA, which your baby needs for development.

how to improve mother milk

Image from Unsplash

Sweet Potato

The nutrients that you can get from sweet potato can boost your immune system, help with bone growth, and so many others.


Almonds are a great source of protein and calcium too. If you want to make your breast milk sweeter and creamier, this is a great bet.

foods to increase lactation

Image from Unsplash


Apricots are a favorite for obvious reasons: they’re delicious and you can prepare them in so many ways. However, did you know that this fruit also contains a great deal of fiber and beta-carotene, which you need in order to produce more milk?

how to increase milk supply when pumping

Image from Unsplash