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Lactation Food and Drinks to Increase Milk Supply

Lactation Food and Drinks to Increase Milk Supply - ReLacto

Are you struggling to breastfeed? Are you struggling to produce enough milk for your infant? Are you looking for ways to increase your milk supply? If so, look no further! This post will detail some of the best foods and drinks to help boost your milk production. So, read on and start breastfeeding like a pro!

You’re not alone. In fact, according to the CDC Breastfeeding report in America, there is a steep downward trend of infants who are breastfed. About 15% decrease from 0 months to 3 months old in infants that remains being breastfed in any way. One of the barriers to breastfeeding discussed is the lack of support to continue breastfeeding. There are numerous possible barriers for mothers, each to its own. So if your own barrier is in the kitchen and you’re looking for ways to increase your milk supply, you’re in luck. There are a few lactation foods and drinks that can help. Keep reading to learn more.

1. Oatmeal

As any new mother knows, breast milk is essential for a baby’s health and development. Not only is it packed with nutrients, but it also helps to boost the immune system and promote healthy digestion. For many mothers, however, getting started with breastfeeding can be a challenge. 

Oatmeal is a popular breakfast food for a reason—it’s delicious and nutritious. It’s also a great way to help with your milk supply. This is because oatmeal are traditionally known galactagogues, which are substances that promote lactation. It is believed to increase oxytocin hormone production which may help increase breast milk supply. 

So if you’re looking for an easy way to boost your milk supply, try adding some oatmeal to your…well…meal!

2. Fenugreek Seeds

Fenugreek seeds are another great way to increase your milk supply. These seeds have been used to promote lactation for centuries. They work by stimulating the mammary glands, which in turn increases milk production. You can find fenugreek seeds at most health food stores. Simply add them to your oatmeal or smoothie, or make a tea with them by boiling water and steeping the seeds for 10 minutes. 

3. Brewers’ Yeast

Brewers yeast is a by-product from breweries. . It is commonly found in “lactation cookies” as a common key ingredient. Anecdotally, it has helped many mothers to improve milk supply. Besides that, brewers yeast contains iron and B vitamins. If you’re not a fan of having lactation cookies, alternatively, you can find brewers yeast online or at most health food stores. Add it to your oatmeal or smoothie, or make tea with it by boiling water and steeping the yeast for 10 minutes. 

4. Ginger

For many new mothers, the thought of breastfeeding can be daunting. Not only is it a new experience, but it can also be exhausting and emotional. However, there are a number of lactogenic foods that can help to increase milk production. One such food is ginger. In addition to being a delicious spice, ginger has been shown to increase milk production in lactating women. It is believed to work by stimulating the release of prolactin, a hormone that helps to promote milk production. So if you’re struggling to produce enough milk, consider adding some ginger to your diet. It just might give your breastfeeding journey a boost.

5. Garlic

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The jury is still out on whether or not garlic is a lactogenic ingredient, but there are a few theories about how it might help with breastfeeding. For one, garlic is known to have antibacterial properties, which could help to keep the milk supply free of harmful bacteria. Additionally, garlic is thought to promote milk production by increasing levels of prolactin, a hormone that plays an important role in lactation. Finally, some believe that the pungent flavor of garlic may help to stimulate the appetite, making nursing mothers more likely to consume the calories they need to produce milk. Whether or not garlic actually has these lactogenic properties is still up for debate, but there’s no harm in trying it out for yourself. Just be sure to add it to your breastmilk in small quantities, as too much garlic can cause stomach upset in both mother and baby.

6. Fennel

Fennel has a long history of use as a breastfeeding aid. According to traditional medicine lore, fennel is said to help increase milk production as well as provide relief for gas and colic in babies.

Fennel is also traditionally known as a galactagogue, which means it helps to stimulate milk production. It is thought to work by mimicking the hormone prolactin, which is responsible for milk production. However, more research is needed to confirm its effectiveness. In addition, fresh fennel also contains minerals like manganese and iron as well as Vitamins like C and E which contributes to a healthy diet which supports good health in both mother and baby. For this reason, it is considered a safe and healthy option for breastfeeding moms.

7. Roselle Black Dates Drink

The Roselle Flower, Black Dates, and Fennel Seed are the major components in this. This Roselle drink would have a citrusy, slightly sweet taste to it on its own. Black dates used tonifies blood and is less warming than the regular red dates. Fennel used here is for its potential to support breastfeeding.

8. Black Bean Black Sesame Drink

Two new ingredients to think about here. Black beans are a source of folate which is essential during breastfeeding since folate requirements remain high during lactation. Black Sesame Seeds, on the other hand, are quite popular here in Asia. According to Traditional Chinese Medicine, black sesame seeds help to nourish and fortify the liver and kidney yin, subsequently improving breast milk supply. 

9. Mulberry Herbal Drink

For this last bonus one, we’ll look through the lenses of Traditional Chinese Medicine (TCM). We have a drink that contains Tong Cao herb and Sang Ji Sheng. Sang Ji Sheng is another name for Mulberry Mistletoe. It is elementally neutral. Surprisingly, it is thought to help soothe the womb and stimulate breastfeeding. Tong Cao is also known as the Medulla Tetrapanacis, Tetrapanax, or the Rice Paper Plant Pith. This plant has a somewhat cooling effect on the body. It is also thought to aid with lactation.

Closing Words 

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If you’re struggling with breastfeeding, these have been our recommendations for the best foods for lactation as well as drinks for lactation that can help your milk supply. Try adding oatmeal, fenugreek seeds, garlic, or any of our aforementioned lactogenic food items. All of these lactation foods and drinks are safe for consumption while breastfeeding. Remember, always consult with your doctor before making any changes to your diet.


  • ReLacto

    We are a team behind the leading lactation meal provider and we believe proper nutrition during breastfeeding is not just something to be experienced, but also worth learning about. On top of preparing nutritious meals for mothers, we’re passionate about researching and sharing useful information on nutrition for lactation and recovery, and occasionally tips on baby weaning through our blogs.