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Top Foods That Can Help To Boost Breast Milk Supply

When breastfeeding your baby, you would not be the first woman in the world to find that it isn’t as easy as you thought it would be.

There are many reasons why it can be tricky. Perhaps you are feeding your baby in a position that isn’t suitable for them, or maybe they are having an issue with latching. However, another potential problem that may arise that many moms are less than eager to discuss is issues with milk supply. 

In many cultures around the world, there are many foods, herbs, and drinks that have been heralded to boost milk supply – and in this article, you will be introduced to common foods that may be able to increase your breast milk flow. 

Oatmeal Or Oat Milk

What a great time to be in need of oat milk! In 2022, more people than ever are consuming it, and it can now be found in the majority of stores and supermarkets. 

How does it work to boost milk? Because oats are a source of high iron, and when you have low levels of iron in your body, this can hinder milk supply. So, if you are a fan of oatmeal, great! If not, it may be worth drinking an oat latte to get you going. 

Remember, any post-natal issues with iron in the body should be checked by a doctor, and if you are having problems with breastfeeding, you can go online and look for an IBCLC lactation consultant for advice. 

Fennel Seeds

This may not be a great choice if you dislike licorice. Still, fennel seeds have long been praised as a milk booster and can be added to teas and cookies to help balance out their flavor. 

How do these magic seeds work? Well, they contain estrogen synthesizers, which naturally enhance milk supply. Additionally, studies have found that eating fennel seeds every day can lead to a higher volume of milk that has a higher fat content.

Lean Meats 

When you are breastfeeding, one of the key things you will need lots of is iron, as mentioned earlier. So, to stave off anemia, eat plenty of lean meats, such as lean beef, pork, and chicken. 

This will keep your protein levels in check and will allow your body to direct its resources toward creating milk for your baby. 


Many years ago, it used to be said that breastfeeding women should drink a little bit of Guinness at least once a day to enhance milk production. Fast forward to 2022, and it is certainly not advised to drink alcohol when you are breastfeeding. 

However, what made Guinness so allegedly good for nursing women in the past is its high barley content which, you guessed it, increases protein levels and acts as a lactogenic. Luckily, barley is easily available in many foods without resorting to this Irish tipple and can be added to soup, stews, and even bread.

Remember, when you are breastfeeding your baby, you will need to eat a balanced and healthy diet, which will benefit both you and your baby. If you are having issues with your milk supply, be sure to seek advice from your doctor or a reputable and professional lactation consultant.

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