Most-Preferred 14 Galactagogue Foods To Increase Breast Milk Supply



Published on: 01-Aug-2022


10 min read


Updated on : 19-Dec-2023






Most-Preferred 14 Galactagogue Foods To Increase Breast Milk Supply

Most-Preferred 14 Galactagogue Foods To Increase Breast Milk Supply

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Hello readers! Motherhood can be a blessing as it is equally stressful, especially if you are a first-time mom! You would be looking forward to enhancing your breastfeeding journey or seeking to supercharge your milk supply. If you are considering breast milk boosters or milk supply stimulants, then galactagogue foods benefits are here for you and your little one.

In fact, for many breastfeeding mothers, the secret to a thriving milk supply can be found right in their kitchen. Indeed, the benefits of galactagogue foods cannot be underestimated, as for countless mothers, they do offer a boost in lactation and nutritional support.

Plus, more than half of the participants (57.5%) reported using galactagogue foods by the National Institute of Health, India. Statistics also show that nearly 70% of new mothers experience challenges with milk supply during their breastfeeding journey.

If you're a part of this statistic, fear not, as this blog will unveil twelve galactagogue foods that can be your game-changers, enabling you to nurture your baby with abundant, wholesome breast milk. So, let us begin!

Table Of Contents

  1. What Is Galactagogue Food?

  2. 14 Best Galactagogue Foods List

  3. Major Types of Galactagogue Foods

  4. 7 Tips To Include Galactagogue Foods In Your Diet

  5. The Final Say

  6. FAQs

  7. References

What Is Galactagogue Food?

Galactagogue foods, when incorporated into your diet, can serve as powerful allies on your breastfeeding journey. But what exactly are galactagogues, and how do they work to improve breastfeeding?

Galactagogue foods are substances known for their ability to boost milk production in lactating individuals. These foods can be found in various forms, such as herbs, grains, vegetables, and dairy products. They play a crucial role in enhancing the lactation process helping mothers maintain a steady and healthy milk supply.

According to the World Health Organisation (WHO), many breastfeeding mothers around the world face challenges in maintaining adequate milk production, with statistics showing that roughly 40-60% of women experience breastfeeding difficulties.

Galactagogues provide essential support by stimulating the mammary glands and promoting the milk ejection reflex. They essentially act as natural "milk boosters." These foods are rich in nutrients that nourish both you and your baby, ensuring that the quality and quantity of your breast milk remain intact.

So, whether it is oats, fenugreek, or other galactagogue-rich options, including these foods in your diet can significantly improve your breastfeeding experience.

Also Read: Importance of Nutrition During Pregnancy 

14 Best Galactagogue Foods List

Here is the carefully selected galactagogue food list, which can naturally boost your lactation process while ensuring that you and your baby receive the best possible nourishment

1. Fenugreek Seeds

Begin your day with a lactation boost by savouring "Fenugreek and Vegetable Upma." This traditional Indian breakfast dish combines fenugreek seeds with vegetables, ensuring you and your baby benefit from their milk-boosting properties. Fenugreek seeds are renowned as one of the most potent galactagogue foods, making this dish an ideal choice for breastfeeding mothers.

2. Fennel

Add a refreshing touch to your monsoon snacks with "Fennel-Infused Raita." Fennel not only enhances the flavour but may also support your milk supply, making it a delightful addition to your meal. Including galactagogue foods like fennel in your diet ensures that your breastfeeding journey remains nourishing and delicious.

Also Read: Fennel: Nutritional Value, Health Benefits, And Recipes 

3. Cumin Seeds

Elevate your meals with "Jeera Rice." The aromatic cumin seeds in this Indian dish offer both flavour and the potential to boost lactation, ensuring you and your baby thrive. The inclusion of cumin seeds in your diet is a simple yet effective way to benefit from these galactagogue foods.

4. Oats

Kickstart your mornings with "Oats and Dry Fruits Ladoo." Packed with iron, these sweet treats not only prevent anaemia, as WHO emphasises, but also contribute to a healthy milk supply. Including oats in your diet is a wise choice to harness the benefits of galactagogue foods for breastfeeding.

5. Garlic

Embrace the rich flavours of "Garlic-Infused Dal Tadka." Garlic's potential as a galactagogue adds zest to your meal and supports breastfeeding. Using garlic as one of the galactagogue foods ensures that your milk supply remains intact and flavorful.

Also Read: 7 Health Benefits And Recipe Of Garlic Milk | ToneOp 

6. Fenugreek Leaves (Methi)

Enjoy a dose of Methi leaves with "Methi Thepla." These delicious flatbreads provide a taste of India and potential milk-boosting benefits. Methi, a popular choice among galactagogue foods, contributes to a nourishing breastfeeding experience.

7. Almonds

Relish a glass of "Badam Milk" to increase your calcium and protein intake. Almonds are delicious and essential for your milk supply, ensuring you and your baby are nourished. Almonds are a classic example of galactagogue foods that promote lactation.

8. Sesame Seeds

Sweeten your day with "Til Ladoo," an Indian dessert made with sesame seeds. Its potential to enhance lactation makes it a delightful choice for lactating mothers. Sesame seeds are celebrated as traditional galactagogue foods in Indian culture.

9. Ginger

Sip on a cup of "Ginger-Infused Chai," a beloved Indian beverage. Ginger's galactagogue properties offer comfort and support during your breastfeeding journey. Ginger is known for its effectiveness among galactagogue foods.

10. Brewer's Yeast

Enjoy "Indian Lactation Cookies" to combine a sweet indulgence with a boost in milk production. These cookies satisfy your cravings and ensure a steady milk supply. Make a note that the cookies or similar indulges have Brewer's yeast as a key ingredient so that it can stimulate lactation.

11. Asparagus

Savour the flavours of "Asparagus and Paneer Stir-Fry," a wholesome Indian dish. Asparagus may enhance your milk production, while the dish provides a tasty meal for you and your baby. Asparagus is among the less common yet potent galactagogue foods.

12. Carrots

Wrap up your meal with a serving of "Gajar Halwa," a delightful Indian dessert. Carrots, rich in vitamin A, are vital for your well-being and your baby's nourishment. Carrots are valued as both galactagogue foods and a source of essential nutrients.

13. Papaya

Blend up a "Papaya and Banana Smoothie" for a refreshing treat. Papaya's potential lactation benefits add a tropical twist to your snack, ensuring you and your baby stay healthy. Papaya is celebrated as one of the effective galactagogue foods in tropical regions.

14. Sesame Oil

Satisfy your taste buds with "Sesame Oil Puliyodarai," a South Indian delicacy. Sesame oil, a staple in Indian cooking, may support your lactation journey while offering culinary delight. Sesame oil is used in various galactagogue foods to enhance lactation.

Major Types of Galactagogue Foods

Here note the given galactagogue foods that you must consider before preparing your diet chart:


Specific Examples with

Key Nutritional Values

Galactagogue Foods Benefits

Herbs and Spices

Fenugreek (Iron: 187%, Fibre: 25%)

Enhances lactation

Fennel (Vitamin C: 21%)

Aids digestion

Garlic (Vitamin B6: 95%, Vitamin C: 38%)

Supports immunity

Grains and Cereals

Oats (Fibre: 16%, Iron: 17%)

Boosts milk production

Barley (Fibre: 25%)

Rich in nutrients

Nuts and Seeds

Almonds (Calcium: 8%, Protein: 13%)

Aids in milk supply

Flaxseeds (Fibre: 27%)

Omega-3 for baby's brain

Leafy Greens

Spinach (Iron: 25%, Vitamin A: 47%)

Supports overall health

Legumes and Pulses

Chickpeas (Protein: 15%, Iron: 26%)

Lactation support

Root Vegetables

Sweet Potatoes (Vitamin A: 283%)

Nutrient-rich option

Carrots (Vitamin A: 334%)

Vitamin C for immunity

Whole Grains

Brown Rice (Fibre: 8%, Iron: 2%)

Dietary fibre benefits

Whole Wheat (Fibre: 18%)

Sustained energy source


Papaya (Vitamin A: 11%, Vitamin C: 97%)

Potential galactagogue

Dairy Products

Yoghurt (Calcium: 42%, Protein: 10%)

Supports bone health

Milk (Calcium: 30%, Protein: 8%)

Essential nutrients

7 Tips To Include Galactagogue Foods In Your Diet

Here are some practical tips on how to include galactagogue foods, including Indian options, in your daily meals:

1. Balanced Diet

Maintaining a well-rounded diet is crucial for breastfeeding. According to the World Health Organization (WHO), a balanced diet ensures that you and your baby receive all necessary nutrients. Include a variety of galactagogue foods like fenugreek seeds, fennel, and cumin seeds in your daily meals to boost your milk supply.

2. Hydration

Staying well-hydrated is key to successful breastfeeding. The National Institute of Health, India, recommends consuming adequate fluids to support milk production. In addition to water, include herbal teas with galactagogue properties, such as fenugreek tea or fennel tea, in your daily routine.

3. Indian Spice Blends

Many traditional Indian spice blends contain galactagogue foods. For instance, garam masala often includes cumin seeds and fenugreek, which can benefit lactation. Use these spice blends in your cooking to enhance the flavour of your dishes while supporting your milk supply.

4. Nutrient-Packed Snacks

Prepare nutritious Indian snacks with galactagogue ingredients. "Methi Thepla," made with fenugreek leaves, or "Gajar Halwa" with carrots, can be satisfying, milk-boosting options. Snacking on these treats during the day ensures you're nourishing yourself and your baby.

5. Nutritional Soups

Enjoy soups enriched with galactagogue foods. "Methi Soup" or "Carrot Soup" can be both comforting and nutritious, providing essential vitamins and minerals to support your milk production.

6. Indian Desserts

Include Indian desserts with galactagogue ingredients. "Badam Halwa" prepared with almonds or "Til Ladoo" made with sesame seeds satisfies your sweet cravings while boosting lactation.

7. Keep A Food Diary

Keeping track of the galactagogue foods you consume and monitoring their impact on your milk supply can be beneficial. It can be done in a food diary, and this practice will help you identify which foods work best for you and your baby.

The Final Say

As we conclude this exploration of highly beneficial galactagogue foods, you now know how these natural "milk boosters" can be your ally in keeping your milk production intact, ensuring that your breast milk remains the nourishing source of your baby's growth and well-being.

With statistics indicating that around 70% of new mothers face challenges in maintaining adequate breast milk supply, the significance of including galactagogue for lactation into your diet cannot be overstated.

By introducing these galactagogue foods into your daily routine, you are nurturing your baby and taking care of yourself, promoting a healthy and harmonious breastfeeding journey!


1. How to know if I am allergic to galactagogue foods for lactation?

If you experience symptoms like rashes, digestive issues, or any unusual discomfort after consuming galactagogue foods, it is advisable to consult a healthcare professional. They can help determine if you have an allergy or sensitivity.

2. Are galactagogue supplements safe to use?

Galactagogue supplements can be safe, but it's crucial to consult with a healthcare provider before using them. They can guide the appropriate dosage and ensure they are suitable for your specific needs.

3. Do galactagogue foods really work in increasing breast milk supply?

Galactagogue foods have been known to help some breastfeeding mothers increase milk production. However, their effectiveness can vary from person to person. It's essential to monitor your body's response and consult with a lactation specialist for personalised advice.

4. What are lactation enhancers, and how do they work?

Lactation enhancers are substances or foods that promote milk production. They work by stimulating the production of prolactin, a hormone responsible for lactation. Including galactagogue foods in your diet is a natural way to enhance lactation.

5. Are there any side effects of using prolactin-boosting substances?

While prolactin-boosting substances, like galactagogue foods, are generally considered safe, excessive consumption may lead to certain side effects like digestive discomfort.

6. What is the meaning of galactagogue?

A galactagogue is a substance that promotes or enhances breast milk production. These substances, often found in certain foods or herbs, stimulate lactation and support breastfeeding mothers in maintaining an adequate milk supply for their infants.


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

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