The feeling you get from knowing you’re giving your baby all the nutrition she needs is incredibly satisfying. That said, there are so many factors that influence breast milk production, and you may well find yourself running a little low sometimes.

Here’s what you should be eating to increase your breast milk supply:

Bone broth

It’s particularly nutrient-dense. In addition to supporting milk supply, it can also help you heal from the birth.

See Also: Understanding your breast milk


This is a great food to have on hand, because it’s so versatile. “Cook a bowl of oats for breakfast, sprinkle oats on top of a smoothie, or ask your friends to bake you a batch of oatmeal cookies,” suggests Catherine.

Fennel, anise, fenugreek, coriander and blessed thistle

Brew fennel, anise, fenugreek, coriander and blessed thistle to make a tea. There are also a number of commercially available teas that boost milk production; look out for Carmien Tea’s Nursing Mamma option.

Shatavari and moringa

Superfoods that support milk production include moringa, a powder that can be added to smoothies or enjoyed as a tea. The Ayruvedic tonic shatavari also can be taken as a supplement or added to smoothies as well.


It’s important to stay hydrated when you are breastfeeding. Drink as many glasses as you can during the day.

Brown rice

Brown rice is full of energy – great when you’re trying to ward off the exhaustion that’s an inevitable part of motherhood.

See Also: Some difficulties mothers encounter with breast milk

Carrots, beetroot and spinach

Up your veggie intake. Carrots, beetroot and spinach are all brimming with nutrients to give your body the strength it needs to recover from childbirth, while helping to boost milk production.


Asparagus contains hormones considered essential for lactation.


Salmon is full of the healthy fats that Catherine says are important when you’re breastfeeding. You’ll also find these fats in nuts, avos, eggs and chia seeds.


Don’t forget the protein. Good quality protein is a must, so stock your fridge with grass-fed beef.



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