Woman breastfeeding her newborn childMost women know how important breast milk is to their newborn baby, it is key for their health now and in the future, it is the foundation that helps prevent disease, build up your child’s immune system and pave the way for your child to be healthy for years to come.

Unfortunately some women might find breastfeeding tedious, other women can’t seem to produce enough milk, making it hard for them to follow a feeding routine which is often replaced with baby formulas which are not very effective, while they might supply the daily supply of nutrients they don’t have the benefit of building a child’s immune system.

In the case of an inadequate milk supply there are foods that can stimulate more milk, these foods are called galactagogues or lactogenic foods. Adding these foods to your diet along with frequent breastfeeding can ensure you produce enough milk that will keep both you and your newborn baby happy.

Below are some of the best foods to stimulate milk production:

Fresh Spinach

Spinach is loaded with essential vitamins that women can benefit from during their lactating period. Spinach contains Vitamin K, Vitamin A and folic acid, a variety of dark leafy green vegetables contain what are called plant estrogens that help stimulate milk production, other vegetables that can help increase breast milk include Winter squash, broccoli, green beans and collard greens.

Bowl with fresh uncooked spinach


Many nuts are considered galactagogues including almonds, one of the great things about almonds is that for the most part they are readily available, some women may prefer to drink almond milk as an alternative, drinking almond milk can also have an effect on making a mother’s breast milk sweeter and creamier making it more appetizing for her newborn.

Raw almonds

A warm bowl of oatmeal

Oatmeal is something overlooked when it comes to helping stimulate milk production, most of us know how beneficial it can be to help lower blood pressure and cholesterol, the logic behind eating oatmeal is simple, a warm bowl of oatmeal is considered comfort food, and may also have a relaxing effect on women, prompting her body to release something called oxytocin which is important for milk production.

Bowl of oatmeal with banana

Garbanzo beans

Garbanzos are a common legume used in Mediterranean food dishes and has been considered a good source of galactagogues dating back to ancient Egyptian times, garbanzos are a great source of protein and phytoestrogens “plant estrogens”.


Sesame seeds

Sesame seeds are also considered a galactagogue food source,  they are high in plant estrogen properties which promote natural estrogens helping stimulate the milk ducts within the breasts, sesame seeds taste great plain or sprinkled over salads or mixed in a cream dip etc.

picture of fresh sesame seeds

The above are five of our favorite foods that are readily available and can naturally help boost breast milk production, if you are on a hectic schedule and have trouble following a diet rich in galactagogues , there are special supplements you can take to naturally increase breast milk production,  most breast milk boosters contain all the right vitamins, minerals and herbs that will effectively stimulate breast milk within a few days.


Top 5 Foods to Help Increase Breast Milk