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Food for Two: Increasing Milk Production in Breastfeeding Moms

It’s common for breastfeeding mothers to be concerned about producing enough milk and their supply. Here are some foods that can help boost your milk production while keeping you and your baby healthy:

  • Asparagus: Stimulates the hormones that are essential for lactation. High in fiber and full of Vitamin A and K.
  • Apricots: Regulates milk producing hormones. Contains Vitamin C,  A, calcium and potassium.
  • Barley: Known to boost lactation and helps hydration.
  • Basil: Can have a calming effect. High in anti-oxidants.
  • Brown rice: Known to boost lactation and mom’s energy.
  • Carrots: Supports lactation and enhances the quality of milk. Raw, steamed or juiced, they contain Vitamin A..
  • Chickpeas: Known to boost lactation. A rich source of calcium, B-complex, vitamins and fiber.
  • Oatmeal: Helps boost milk production and mom’s energy. High level of iron.
  • Spinach: Contains detoxifying agents. High in iron, calcium and folic acid. Don’t be alarmed if your breast milk turns a greenish tint as this can be a result of eating spinach and other deep green vegetables.
  • Salmon: Highly nutritious.  Contains EFA (essential fatty acids) and Omega-3.
  • Water: Essential for good hydration. Keeping yourself hydrated, replaces fluid lost from nursing, boosts lactation and can increase the total milk volume per feed. A breastfeeding mother should, on average, consume half their weight in ounces of water or more each day

Here are some foods to AVOID as they can inhibit milk production: Parsley, thyme, peppermint, spearmint and cabbage leaves.

In addition to the foods listed above, there are other milk boosting supplements and drinks that are on the market. Here is a link to a list of lactation resources for our patients at Southdale ObGyn. If you have further needs, our providers are available to discuss the best options for you. You can schedule an appointment or call at any time.

Happy eating!