Lactogenic Foods are foods that can help to increase breast milk production

  • Asparagus, Green beans, Carrots (especially carrot seeds), Yam, Watercress, Sweet potatoes, Dandelion greens, Peas, Beet, and all other  green leafy vegetables
  • Parsley, fennel, fenugreek, and sesame seed (sesame seeds are high in calcium too)
  • Oatmeal: Many mums have reported an increase in milk supply with just one large bowl of oats each morning
  • Millet, barley, brown rice, and all other grains and legumes
  • Raw almonds, cashews, macadamia nuts and avocados
  • Lactogenic beverages include water, lactation teas, barley water, ginger ale, and any imitation coffee containing chicory, dandelion, or malt
  • Garlic, onion, and ginger (use these only if you do not suffer from any bad reactions towards them, if you are okay after eating them,  your baby should be fine too)
  • Lactogenic spices include marjoram, basil, anise, dill, caraway, and turmeric (half a tsp of turmeric per day can help with increasing your  milk supply as well as preventing breast infection
  • Apricots,  green papaya


Foods that increase the quality of breast milk

  • Barley grass or barley water:  This “green food” can help increase low milk supply and make breast milk creamier and more nutrient-rich. It can be taken in capsule form or simmered 1 cup of Pearl Barley in half a liter of water for about two hours.  Three tsp of fennel seeds can be added, and seep the mixture for 10 minutes before drinking
  • Spirulina:  This is a common supplement that is taken for many other purposes too, but a breastfeeding mum can use it not only to increase breast milk production but also to increase the fat content of her milk. Take two to three capsules daily
  • Brewers yeast:  Can help increase milk supply as well as introduce essential nutrients into the breast milk such as Vit B, Vit B12, and protein


Other food-related tips for increasing breastmilk supply

  • Make sure that you are eating enough calories throughout your day. This will help improve breastmilk quantity and quality in general
  • Drink enough water and other fluids. Your body will need extra water  to keep up with milk production and keep you hydrated
  • When spicing your foods you can add things like caraway, dill, basil, marjoram, garlic, or gomasio to increase lactation
  • Always supplement with essential good fatty acids like omega 3, 6, and 9. These can be taken in through your diet too by eating avocado, seeds, nuts, and oily fish
  • Chicken soup has been used for decades to produce more breast milk


For more in-depth articles on Breastfeeding, visit the experts at the Australian Breastfeeding Association: