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Best Foods to Naturally Increase Breast Milk Supply


Photo by ShotPot: https://www.pexels.com/photo/mom-and-dad-having-fun-playing-together-with-their-daughter-7705884/


Breastfeeding offers numerous health benefits for both mother and baby — but it doesn’t always come easily. One common concern many nursing mothers face is low milk supply. While a range of factors can affect lactation, maintaining a nutritious, well-balanced diet can play a vital role in supporting it.


Certain foods are believed to encourage milk production, but which ones are the most effective, and how can you incorporate them into your daily meals? In this article, we explore five nutrient-rich foods that can help boost your supply naturally.


Top 5 Foods for Boosting Milk Supply

  1. Oatmeal is rich in iron and complex carbohydrates, essential for energy and healthy milk production. Starting your day with a warm bowl of oats can help support lactation while providing the sustained energy you need to care for your baby.

  2. Fenugreek is a herb with a long history of use in supporting milk production in nursing mothers. Often taken in capsule or tea form, it has been known to enhance milk supply in some women.

  3. Fennel seeds are another popular choice for boosting lactation. Versatile, with a mild licorice-like flavour, they can be added to tea, sprinkled on top of a salad or simply chewed after meals.

  4. Leafy greens (like spinach and kale) are packed with calcium and other essential nutrients. Adding spinach to your salads or blending kale into smoothies is an easy, low-effort way to enrich your nutrient intake and support milk production.

  5. Brewer’s yeast is a type of yeast abundant in B vitamins, iron, and protein. It can be found as a dietary supplement or added to baked goods like pancakes and bread for a nutritional boost.

Chart showcasing top 5 foods for boosting milk supply naturally

Lactation Bakes ⎯ A Simple, Delicious Way to Boost Milk Supply

Lactation snacks - such as cookies, granola bars, and teas - have become a trusted solution for many breastfeeding mothers. SLB offers a variety of delicious, on-the-go options made with ingredients that support milk production and enhance nutritional value. Free from preservatives, artificial flavours and food colouring, SLB’s lactation bakes are designed to be a natural, tasty, and practical addition to your breastfeeding journey.


Plate of lactation cookies from SLB Malaysia

Final Thoughts

A nutrient-rich diet can make a meaningful difference in your breastfeeding experience.

Incorporating these foods may help, but it’s important to remember that every person is different. What works well for one may not work the same for another. Other factors - such as stress, hydration, and lack of sleep - also play a role.


If you’re experiencing ongoing concerns about your milk supply, it’s best to consult a healthcare provider or lactation consultant. Some herbs, like fenugreek, may interact with certain medications and cause side-effects, so professional guidance is always a wise choice.


And remember: breastfeeding is more than just a way to nourish your baby - it’s a powerful moment of connection and bonding. Care for yourself as you care for your baby.


Adapted from article written by Joanna Goy (Founder, Singapore Lactation Bakes)


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