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Important Lactogenic Foods for Breastfeeding Moms

Important Lactogenic Foods for Breastfeeding Moms

Dec 13, 2019

We know that a mother’s breastfeeding diet is important, especially so when you’re wanting to increase your milk supply. With that being said, we understand that when you’re a busy mom, eating well isn’t always first on the priority list.

But, what if we told you that what you're eating could help boost your milk supply?


Well, it can! Lactogenic foods, or galactagogues, are known to help increase breastmilk supply. Increasing milk supply is done in a number of ways, such as feeding on-demand or following a “power pumping” schedule to tell your body that more milk is needed. Lactogenic herbs and food have been used traditionally for many ways in postpartum or “confinement period” dishes. One note, eating lactogenic foods will not cause oversupply if you are happy with your milk supply.

1. Ginger

This mighty root is used in abundance in a traditional Chinese confinement period. Some do not recommend ginger if you had hemorrhaging post birth due to its mild blood thinning properties.

Ways to Include More Ginger:

  • Slice fresh ginger and add to hot water, steep for 10 minutes, and enjoy. Optional: Add a spoonful of honey.
  • Mince or grate ginger with garlic. Add to any dish.
  • Cooking minced ginger with cooked rice is an easy to digest, warming and tasty snack or side dish
  • Juice it and add some to your favorite homemade juices (just a touch is plenty or you’ll have a very spicy juice)
  • You can make ginger lemonade with ginger juice, lemon, honey and water

2. Oats

Sick of having oatmeal for breakfast every day? Well, oats are an accessible and popular milk boosting food.

Fun Ways to Eat More Oats:

  • Add oats to your favorite smoothie recipe
  • Combine oat flour (can purchase or simply blend oats in blender) with meat to make meatballs or combine with veggies for a vegetarian option
  • Switch up your oatmeal by trying lactation-boosting overnight oats
  • Oatmeal muffins — add flax for extra fiber
  • Blend ¼ cup oatmeal, a ripe banana and 2 eggs to create a pancake batter
  • Majka Lactation Cookie Bites (oats are a main ingredient!)

Majka Nourishing Lactation Cookie Bites

3. Fennel

Fennel is one of a group of lactogenic foods that helps increase milk supply thanks to their phytoestrogen content. Fresh fennel provides more gentle support while fennel seed is more potent. 

Ways to Include Fennel in Your Diet:

  • Fresh Fennel: Sliced raw, sauteed, steamed, or baked.
  • Fennel Seed: Can be added to ground meat, marinara sauce, or combined with root vegetables.
  • Herb Blend: Fennel seed is commonly found an herb blend for tea! 

Did you know? Our Nourishing Lactation Booster contains fennel to help boost your milk supply. Add a serving of our Booster to any of your favorite lattes, smoothies, or recipes for extra fennel and lactation.

4. Brewers Yeast 

Also known as Saccharomyces Cerevisiae, brewers yeast is similar to nutritional yeast but with a milder flavor. Many healthfood or specialty stores carry brewers yeast.

How to Use Brewers Yeast:

  • Add it to your favorite baking dishes. Lactation cookies, muffins, and pancakes are great options.
  • Stir into your oatmeal (for double the lactation boost!)

Cookies for lactation

5. Flax

Flax also contains phytoestrogens signaling the body to increase supply. It's best to use ground flax to give your digestive system easier access to its nutrients.

Ways to Include More Flax:

  • Stir 1-2 tbsp flax into your oatmeal
  • Add to lactation cookies and other baked goods
  • Add 2 tbsp to your smoothies
  • Sprinkle over cooked vegetables

Flax is such a superfood! In fact, flax seeds are part of our lactation blend in all of our Nourishing Lactation Products, including the Lactation Booster, Protein Powder, and Bites.

increase your milk supply banner

Milk Making is Hard Work — But You've Got This, Mama

Ensuring you enjoy these lactogenic foods daily will help build your milk supply and increase your milk quality, too. Remember that while these superfoods are important, eating enough and not restricting your diet is crucial.

Producing milk takes a lot of energy and you need more calories than when you were pregnant! Eat as frequently as you need and keep things simple. Using the wisdom and simplicity of these lactogenic foods is an easy way to boost your supply. You’re doing a great job, Mama!

Improve your breastfeeding diet

Looking for more breastfeeding tips? Check out our Breastfeeding Diet Guide!

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