“Can Certain Foods Really Boost My Milk Supply?”

Every new mom in India has heard some version of this advice: “Eat more methi, drink ajwain water, and don’t forget the laddoos!” But do these traditional foods really help, or are they just age-old myths?

“What if my milk supply is low?”
“Which foods actually work?”
“How do I balance my diet while recovering from childbirth?”

If you’re struggling with milk supply, don’t worry! Let’s explore the best science-backed Indian foods that can help you naturally increase breast milk production.

1. Fenugreek (Methi) – The Most Researched Galactagogue

Fenugreek is one of the most widely studied foods for boosting breast milk supply.

Why it works:

• Contains phytoestrogens that mimic estrogen and promote milk production.
• Rich in fiber, iron, and essential nutrients for postpartum recovery.

How to include it:

• Drink methi-infused water in the morning.
• Add methi seeds to dal, sabzi, or rotis.
• Try methi laddoos for a traditional postpartum boost.

2. Fennel Seeds (Saunf) – Supports Digestion and Lactation

Saunf isn’t just for post-meal digestion—it’s a natural galactagogue that can improve milk flow.

Why it works:

• Contains anethole, a compound that stimulates prolactin (the milk-making hormone).
• Aids digestion and reduces colic in babies when passed through breast milk.

How to include it:

• Drink saunf-infused water throughout the day.
• Add roasted fennel seeds to meals or snacks.
• Use saunf powder in warm milk or herbal teas.

3. Shatavari – The Ayurvedic Superfood for Moms

Shatavari (a type of asparagus) is widely recommended in Ayurveda for its lactation-boosting properties.

Why it works:

• Acts as a natural adaptogen, helping the body manage postpartum stress.
• Supports hormonal balance and boosts prolactin levels.

How to include it:

• Take shatavari powder with warm milk before bed.
• Try Ayurvedic lactation supplements containing shatavari.
• Include fresh asparagus in soups and curries.

4. Oats – A Powerhouse of Nutrients for Lactation

Oats are a nutrient-dense lactation booster that supports overall postpartum health.

Why it works:

• Rich in beta-glucan, which helps increase prolactin levels.
• High in iron, which is crucial for preventing postpartum fatigue and boosting energy.

How to include it:

• Start your day with a bowl of oats with almonds and dates.
• Add oats to smoothies, rotis, or homemade granola.
• Try lactation cookies made with oats and flaxseeds.

5. Almonds & Nuts – A Traditional Yet Effective Booster

Nuts like almonds, cashews, and walnuts are packed with healthy fats, protein, and vitamins that support lactation.

Why they work:

• Provide omega-3 fatty acids, which help in hormone production.
• Offer a good source of calcium and magnesium to aid postpartum recovery.

How to include them:

• Eat a handful of mixed nuts daily.
• Add nuts to warm milk or kheers.
• Try homemade nut butter on whole-grain toast.

Making the Right Food Choices for You

Your body needs nourishment, not stress. While these foods can support milk production, remember that hydration, rest, and stress management are just as important.

Final Thoughts: Nourish Yourself, Nourish Your Baby

Breastfeeding is a journey, and no two moms have the same experience. The best approach is to eat well, stay hydrated, and get support when needed.

Need expert help? Reach out to Paloma Care for personalized lactation and postpartum care, made for Indian moms like you.