Close this search box.

Foods for Breast Feeding

Going through it myself, I’ve been reading for the past few weeks on nursing and on foods that help increase breast milk supply. Before I get into the foods, let’s set something straight first. Milk supply is based on demand; the more frequent you nurse, the more milk your body makes. That’s the single most important tip for nursing moms. Lifestyle habits like reducing stress and getting good sleep also help with breast feeding success.

Learn how to identify the REAL causes of your gut problems.

Download My Free Guide.

Back to the foods, I must say that for most of them, the benefit is anecdotal or folklore, rather than based on scientific evidence.

  • Fluids. You need to drink. Period. I always get extremely thirsty while I nurse, and I wonder if this is my body’s natural way to remind me to drink. Water is an excellent way to hydrate, but if you only drink water–according to a friend–breast milk can become too water or light, which may not keep your baby full. Drink low fat milk and 100% juice for some fat and more nutrients.
  • Fenugreek. It seems to be the most common herb touted to increase breast milk supply. While sold in supplement form, fenugreek can be found as powder, like any other spice, and can be used in cooking. Fenugreek teabags are available but seem to be too bitter and not as effective. I tried fenugreek with my first baby and it didn’t work, but I’ve met women who can confirm its magic. The downside of fenugreek is maple-smelling sweat and urine. Some women are ok with it, I personally was not. Read more about fenugreek’s safety and dosage.
  • Oatmeal. A friend of mine told me about oatmeal, saying that all carbs in general increase breast milk. One day after having oatmeal for breakfast, I could confirm that. The best thing about a bowl of oatmeal; if it doesn’t work, it won’t hurt.
  • Green leafy vegetables, like parsley. And there isn’t an easier and more delicious way to eat a large amount of parsley other than a bowl of tabbouleh. It’s a staple salad for nursing moms in the Middle East and it worked for me too.
  • Caraway. I wrote in my previous post that caraway seeds are thought to help increase breast milk supply, according to folklore in the Middle East. My sister’s professor in pharmacy school denies that though, saying that caraway doesn’t increase the total supply but improves the protein content of breast milk. I couldn’t find any science to support either claims, so I can’t recommend a supplement form. Instead, try the caraway pudding I shared last time. I have a cup almost every day.
  • Nuts. Nuts are often recommended for nursing moms. I don’t know if they increase breast milk supply or not, but what I know for sure is that they improve the quality of fat in breast milk. The baby will get the same fats the mom eats, and a handful of nuts can ensure having the healthy ones in your breast milk.
  • Seaweed soup. Danielle Omar, registered dietitian, says that Korean women swear by seaweed soup. There has been some buzz lately about the health benefits of seaweed. That’s another blog post.
  • Herbs and spices like ginger, garlic, onions, turmeric, dill, basil, marjoram, and fennel.
  • Vegetables like carrots, beats, and yams.
  • Lactation cookies. Registered dietitian Nicole Ferring Holovach says her friend noticed a small increase in milk production with these cookies. Nicole says the active ingredient is brewer’s yeast. Is it possible that the oats in these cookies help too? Possibly.
  • More Milk Special Blend. Registered dietitian Cordialis Msora recommended this blend, saying that she experienced a 50% increase in her milk supply within a few days of using it.”It is a tincture containing goats rue, fenugreek, blessed thistle, nettle and fennel in a grain alcohol mixture. Goats rue is the active ingredient in Galactogil, a drug used in some parts of Europe to increase milk supply.”

What foods have you tried or heard of that help increase breast milk supply?

Nour’s guidance and expertise was the key to dramatically halting our son’s [Crohn’s] disease progression! His pediatric gastroenterologist is now in agreement of our choice to treat solely with diet and supplements. All his labs have improved and his inflammatory markers are so low they are practically nonexistent.

Before working with Nour, I experienced intestinal pain off and on for for 54 years with minimal success on medications. I have benefited 100% from Nour’s program as I am now pain free!

A lot of time and money was wasted on foods that I thought would help my digestive struggles [diarrhea, bloating, hunger], but in fact I was making it worse. The main benefit is getting a handle on what negatively affects my digestive symptom. Doing a total 180 to my eating habits has been pretty amazing.


7 thoughts on “Foods for Breast Feeding”

  1. informative
    i think you should make pamflets for pregnant women to read while they’re still in hospital following delivery..

  2. Thank you for the article. It is nice to see such a variety of foods that may help.

    I found that dates made for better milk – – richer, creamier, and more satisfying for our baby. They also helped my strength and energy, especially during and after delivery.

  3. Pretty fine publish. I just just simply stumbled upon your website not to mention wished to say that we have seriously enjoyed reading your web site content. In any case I’ll turn out to be subscribing to all your posts not to mention I hope most people publish once more soon.

Comments are closed.