Top Lactogenic Foods to increase breast milk

Becoming a mother has its own sweet rewards and breastfeeding is one of them. The bond that you share with your little newborn is just beautiful. While everyone tells you how wonderful breastfeeding journey is, there is an ugly side to it as well. You may find out, that you may not start producing milk right away. It is important that you include Lactogenic Foods in your daily diet to increase your breast milk. Certain foods and drinks have been known to make a significant increase in your supply

What are Lactogenic Foods?

Lactogenic hormone – the gonadotropic hormone secreted by the anterior pituitary; in females, stimulates the growth of the mammary glands and lactation after parturition. luteotropin, prolactin. ( refer – Google)

In the initial days of your delivery, you will receive loads of advice, some may be new and important, and some of it is a myth. Many women assume that your bodies begin to produce milk as soon as the child is born, which is not the case. Also, some think if they are making milk, they will always have milk dripping from them. 

Learn more about how breastfeeding works in my article HERE

Top Lactogenic Foods to increase breast milk

Fennel Seeds (Saunf)

Tiny but definitely mighty!  it contains essential amino acids our bodies needs and helps in producing breast milk. It can be added to your soups, drinks, or just had raw. it has a very nice licorice taste that will add a zing to your palate.


Garlic acts as a Lactogenic Food, which arouses the production of breast milk in lactating mothers. Its smell is quite overwhelming and hence you can add it to your daily foods, or make a garlic soup. It also helps in digestion. Check this link for garlic curry that is great for breastfeeding mothers. 

Dark Green Leafy Vegetables

Dark green leafy vegetables are a wonderful source of minerals, vitamins, and enzymes. It constitutes of phytoestrogen, which supports lactation. You can add these to your salads, make yummy smoothies, cook lentils or dry vegetables along with it. 

Lentils and Grains

The commonly found Lentils and Grains are also lactogenic foods. Any Indian plate is incomplete without a form of lentil in it and its the easiest to cook. the Red masoor dal is the best to have. some of the best grains and lentils to have are oats, barley, brown rice, and millets. 


It is a very known fact that a lactating mother should drink at least 2-3 liters of liquid every day. It keeps your body hydrated and boosts your milk supply. Liquids like milk, herbal teas, plain water, soup, juices, coconut water, lactation tea, ginger ale all come under the category of Lactogenic Foods. Also, Remember not to over drink. Drinking more water can sometimes also, create a hindrance in making supply for you. 


Nuts like almonds, walnuts are lactogenic foods. These are not only healthy but highly nutritious and beneficial for both mother and child. They are full of protein and calcium and a great source to boost up for your supply.


Papaya can be used raw or cooked. It can be used in salads, soups, dry vegetables or curries. For centuries it has been used in Asian cultures as lactogenic food to boost milk supply in new mothers. 

Good Oils

Good healthy oils are really recommended for lactating mothers. Use cooking oils such as coconut oil, flaxseed oil, butter, ghee, virgin olive oil. Healthy oils are vital to a great metabolism. 

Vegetables and Fruits

Fruits and vegetables are a great source of lactogenic food. Foods like Sweet potatoes, Carrots, beetroots, yams, and Gourds, spinach, kale, broccoli are very nutritious. They have a high content of phytoestrogens which are known to impact breast milk production.


Intaking adequate amounts of protein is essential to promote and maintain a healthy supply breastmilk. Your protein intake should significantly increase as you lactate. Did you know, while you lactate, your protein intake should increase by at least 2 times of an average female? You should usually have at least 71 grams of protein everyday. 

If you know any new mothers – who are new to breastfeeding or are struggling with it – join us on our breastfeeding group on Facebook at – Breastfeeding and Exclusively pumping support group: INDIA

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Do let me know what do you think about Top Lactogenic Foods to increase breast milk

Until next time – take care, stay connected with me and God Bless

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This is a personal blog that chronicles my own experiences. Readers must take proper medical advice (if any discussed above) before trying anything at home

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11 thoughts on “Top Lactogenic Foods to increase breast milk

  1. This is such a useful and informative post . I will share this with pregnant ladies and new mums and bookmarking for future too.

  2. The info shared this article is very useful mothers who are feeding babies. Its one of the challenge that mothers end up facing as the baby starts growing older requiring more milk. Will share it with friends & family.

  3. Thanks for sharing this post, it will help the new moms. In my case, dr asked me for EBF but I didnt have sufficient milk. I took precribed medicine and did that for 6 months. I became underweignt and those days were horrible! Artificial things are never good for health, its good to see that you have written about everything natural.

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