Foods to Increase Breastmilk Supply

I got this list from my local Mom’s group* of foods that help increase breastmilk supply. I wanted to post it so others could access the information as well.

Personally, I eat at least one of these foods on a daily basis. I also have a decent supply. Related? Maybe. But I know of anecdotal evidence supporting the effectiveness of these foods to increase breastmilk supply. And, honestly, if you’re trying to increase your supply, wouldn’t you eat just about anything to help?

The list:

  • Almonds
  • Anise
  • Apricots
  • Asparagus
  • Beer (especially Guinness)
  • Beet greens
  • Carrots
  • Coconut
  • Caraway
  • Chickpeas (hummus)
  • Chicken (bone-in)
  • Cumin
  • Fennel
  • Ginger
  • Green Beans
  • Lettuce
  • Oatmeal
  • Parsley
  • Peas
  • Pumpkin
  • Pumpkin seeds
  • Rice
  • Rice cakes
  • Sesame seeds

To get these in, I eat oatmeal for breakfast every day, have some veggies & hummus as a snack and try to have one of the items (carrots, rice, etc.) with dinner. It’s actually pretty easy to incorporate some of these foods into your daily routine and maintain a healthy diet. In fact, you’re probably eating some already without even knowing it!

Here are a few recipes that incorporate these foods to get you started. Some I’ve tried, and some I am putting on the menu!

Main Courses:

Side Dishes:



Add your favorite! Or if you try any of these, let me know how they turn out!

*The Mom’s Group I go to is Nini Bambini in southern New Hampshire. If you’re in the area, let me know & come check it out! We’d love to have you.

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  • Angela

    Great list! Milkmakers cookies are another way to increase milk supply, plus they are super convenient for all the busy mommas out there!

  • Stephaninichols

    Watermelon is also excellent at increasing milk supply.

    • Anonymous

      I didn’t know about that one, thanks!

  • Jennifer Noel Lowe

    Mullungay ive read has great results along with Alfalfa sprouts