Some foods contain nutrients and compounds that naturally support lactation, helping to increase breast milk production. By incorporating these into daily meals, mothers can nourish themselves while ensuring their baby gets the best nutrition. For those who need additional guidance, speaking with a breastfeeding consultant can offer personalised advice on diet and lactation support.

Oats:

Oats are a popular choice for boosting milk supply due to their high iron content, which is essential for lactation. They also contain beta-glucans, which are known to promote prolactin, a hormone responsible for milk production. A warm bowl of oatmeal in the morning or oat-based snacks can be a great addition to a breastfeeding diet.

Fenugreek seeds:

Fenugreek has long been used as a natural lactation booster. These small seeds contain phytoestrogens that can help stimulate milk production. Drinking fenugreek tea or adding the seeds to meals can support breastfeeding mothers. However, it’s best to consult a healthcare provider before consuming fenugreek in large amounts.

Leafy greens:

Dark, leafy greens like spinach, kale, and fenugreek leaves are packed with essential vitamins, iron, and calcium. They also contain plant-based estrogens that may help increase breast milk supply. Including a variety of greens in salads, soups, and smoothies can be an easy way to boost nutrition.

Almonds and nuts:

Nuts, especially almonds, are rich in healthy fats, protein, and calcium, all of which support breastfeeding. Raw or soaked almonds are often recommended for nursing mothers to improve milk quality and production. Adding a handful of nuts to meals or eating them as a snack is a simple way to stay energised.

Flaxseeds and chia seeds:

Both flaxseeds and chia seeds are packed with omega-3 fatty acids, which are beneficial for brain development in babies. They also contain phytoestrogens that may support milk production. These seeds can be sprinkled over yogurt, blended into smoothies, or mixed into baked goods.

Garlic:

Garlic is known for its lactogenic properties and has been used in many cultures to support breastfeeding mothers. Adding garlic to meals improves flavour and also helps stimulate milk production. Some babies may dislike the strong taste, so it’s best to observe their reaction.