Written By Vanessa Carrillo, BS, CLS

Before you rush to Trader Joe's to purchase these lactogenic foods, remember that nothing can replace the importance of supply and demand when it comes to breastfeeding. The more you latch and/or pump, the more signals you send to your brain to produce more milk.

Now, let's move on to the list of lactogenic foods.

Whole grains

Quinoa  

Oats 

Barely 

Brown rice

Legumes

Brewer’s Yeast 

Nuts/seeds

Dark leafy greens 

Legumes: Fiber-rich foods from legumes and whole grains keep you feeling full, preventing overeating later in the day. Healthy fats from nuts and seeds increase the fat in your milk, helping your growing baby feel more full.

Herbs/spices 

• Dill

• Coriander 

• Turmeric 

• Sesame seed/tahini (think hummus)

• Morninga

Herbs and spices can make lower calorie foods more flavorful, so you don’t consume excess calories.

Fruits 

• Apricots 

• Dates 

• Figs 

• Green papaya 

• Nectarines 

• Peaches 

• Plums 

• Sweet cherries 

Fruits are lower in calories, helping you meet your calorie deficit (if you're trying to lose weight) while consuming the necessary nutrients for postpartum recovery.

Bottom Line: Frequent and effective milk removal is the best way to increase and maintain your milk supply. If you're experiencing low milk supply, consult with a certified lactation consultant or an IBCLC.

About the Author

Vanessa Carrillo BS Nutritional Science 

Contributing Editor 

Vanessa is a Chicago-based community nutritionist. She has a BS in Nutritional Science from Iowa State University. 

She enjoys writing about Latino food, trendy health products, and pop culture. She writes, edits, and creates content for The Millennial Nutritionist. If she’s not working, you can find her running with her Husky along Chicago’s lakefront path. Catch more of her on The Millennial Nutritionist Podcast.