12 Super Foods For Lactation Aid

12 Super Foods For Lactation Aid

Are you looking for ways to increase your milk supply for breastfeeding?  There are all-natural solutions that can help you achieve optimal milk production. As we all know, eating right and proper nutrition has many benefits. In this case, it can make all the difference in your breast milk supply.  Certain foods stimulate lactation aid and balance your hormone levels.

There are 12 “super foods” that have been identified to help increase your milk production. Incorporating these into your healthy diet and lifestyle routine can make all the difference when it comes to lactation aid. Whole foods and herbs are loaded with nutrients that benefit nursing mothers.

The following foods act as a natural lactation aid:


Rich in iron, this grain stimulates lactation and helps relieve stress. The high fiber content in oatmeal fills you up quickly and supports digestive health. In addition it contains slow digesting carbs that boost your energy and stamina.


Barley is a grain that contains beta-glucan, a sugar that raises prolactin levels in the body, which helps produce more milk. To reap the benefits, try adding barley to rice, salads, stews, and vegetable dishes.


This herb is considered a natural lactation aid. High in phytoestrogens, it restores your hormone levels and increases milk supply. Try not to exceed the recommended daily dose of 3,500 milligrams per day,

If you have heart disease, type II diabetes, or nut allergies, consult a doctor before using fenugreek.


Health experts recommend breastfeeding moms to consume spinach and other leafy greens. These vegetables are rich in iron, calcium, folate, and vitamin K, which support lactation.

Spinach is particularly beneficial due to its high content of phytoestrogens. These compounds mimic estrogen in your body, leading to increased milk production.

Brewer’s Yeast

Another natural lactation aid is brewer’s yeast. This superfood boasts large doses of chromium, selenium, iron, and B-vitamins. When breastfeeding, your body needs these nutrients to produce optimum amounts of milk.

Depending on your preferences, you can take brewer’s yeast in supplement form or add it to cooked meals. It goes well with homemade muffins, pancakes, and other goodies.


Garlic has been used for centuries as a natural lactation aid. This spice has a powerful lactogenic effect and supports overall health.

Some researchers believe that babies love its flavor, which may increase infant sucking time. Plus, this spice boosts immunity and protects against infections.


Packed with healthy fats and antioxidants, nuts can give your milk a boost. Walnuts, almonds, cashews, and pistachios are all a great choice.

If your milk supply is low, snack on raw or roasted nuts. Add them to cookies, smoothies, and salads, or enjoy them between meals.


Ginger is best known for its ability to relieve indigestion and nausea. However, this plant also works a natural lactation aid. When consumed regularly, it wards off depression and boosts immune function.

Add ginger to cooked meals, smoothies, desserts, and even salads. This spice also goes well with most herbal teas.


Sesame seeds, flaxseeds, and pumpkin seeds are a healthy addition to your diet. These foods pack large doses of minerals and good fats that help your body produce milk.

Sprinkle them over salads, use them in smoothies, or enjoy them as a snack.


Asparagus has something called “estrogenic properties” that raise prolactin levels in the body and boost milk supply. This vegetable has long been used in Ayurvedic medicine for its galactagogue (an herb used to help increase breastmilk production) properties.

Rich in flavonoids and saponins, it helps increase and maintain milk secretion. At the same time, it supports reproductive health and relieves digestive issues.

Milk Thistle

This herb boasts estrogenic properties. When consumed regularly, it elevates prolactin levels and increases the supply of breast milk. Milk thistle can be ingested as a supplement or in teas. Its seeds go well in salads, curry, and vegetable dishes.

Green papayas

This exotic fruit is rich in phytochemicals and enzymes that support breast health and milk supply. It also has mild sedative effects, helping you relax.


What Works Best

All of these choices are beneficial – try to choose the ones that work best for you and your individual tastes and lifestyle. Get creative in the kitchen and experiment with these foods. Try delicious, healthy recipes that incorporate these ingredients into your meals. It’s also important to try to eliminate or limit processed foods.

Breastfeeding can be a wonderful experience. Tweaking your diet and lifestyle habits can help stimulate lactation naturally.

If you’d like to discuss more options, please call to make an appointment

Comments are closed.