Foods that Increase Breast Milk

Foods that Increase Breast Milk

It starts from the first moment you hold your baby in your arms; Undoubtedly, every mother experiences the worry of “Will I have enough milk?” We must point out that the happier and more comfortable you breastfeed your baby; The more your milk will increase…

Hormones that enable milk secretion and production are secreted from the pituitary gland in the brain. Skin-to-skin contact and eye contact during breastfeeding increase the level of prolactin and oxytocin hormones, thus increasing breast milk. One of the most important factors affecting milk secretion is the psychological state of the mother. Stress, anxiety and tension affect your milk supply. Therefore, how stress-free your baby is; If you breastfeed by being well-rested, sleeping well, and most importantly, eating healthy, your milk will be of higher quality and abundance.

As we know, supplementary food is not recommended for your baby in the first 6 months. If your baby receives only breast milk during this period, it will positively affect milk production and your baby’s health. To increase the amount of milk, a breast pump is recommended with proper nutrition.

Pay Attention to Water Consumption… Approximately 90% of breast milk is water. Therefore, water consumption is also effective in increasing breast milk. Make sure to consume 2.5-3 liters of water regularly every day.


Fennel tea
Fennel tea is very effective for gas problems during breastfeeding. A cup of fennel tea that the mother drinks during the day will increase her prolactin and estrogen hormones, thus relaxing the mother psychologically and increasing her milk supply. In this way, the gas problem of the baby and the mother will be suppressed.

Tahini is a food with high nutritional value and fat content. Studies show that foods such as sesame and tahini increase estrogen; It is stated that it positively affects the quality and release of milk.

It is a phytoestrogen plant. It provides energy to the mother as it contains plenty of beta carotene and vitamin A.

Oily seeds
Nuts such as walnuts, almonds and sesame nuts are foods rich in magnesium, zinc and omega-3. Consuming certain amounts of nuts a day will increase your milk supply and will also have a positive effect on your baby’s brain development.

Fish rich in omega-3; While salmon, in particular, increases your milk quality; It provides the interaction of hormones that ensure milk production.

Black Raisin and Date Pair
While black raisins and dates, which are sources of iron and fiber, increase breast milk; It also suppresses the desire for sweets. Mothers diagnosed with diabetes or hypoglycemia should consume dried fruits in a controlled manner. What you can add to your snacks:

While maintaining the balance of your blood sugar with 1 cup of fennel tea + 1 date + 7-8 black raisins + 2 whole walnuts; milk secretion will increase. (portions are examples*)

Brewer’s Yeast and Malt Extract
Studies show that brewer’s yeast and malt increase breast milk. You can choose products made with brewer’s yeast and malt flour in tablet form, which you can add to your nutrition program under the supervision of a physician.


As you know, protein is as important for the quality of breast milk as it is for your baby’s development.

Make sure to eat 1 egg for breakfast every day, and 1 glass of milk and 1 bowl of yoghurt during the day.

First of all, the first 6 months are very important. Low-calorie diets or other diets to lose weight are not suitable during this period!

First, increase your fluid consumption. Because while fluid intake increases your milk supply; It will help you lose your birth weight. For this, be sure to add soup and sugar-free compote to your meals.
To support milk formation, avoid refined sugar and simple carbohydrate sources. Use dried fruits instead.

Your iron stores must be under control. Irregularities in blood values may prevent weight loss
Include calcium-rich proteins in your diet.
Take advantage of magnesium sources.

Include foods such as almonds, hazelnuts and walnuts in your snacks.

And most importantly, breastfeed your baby in health and happiness.
Remember that as long as you eat healthy, your baby will also be healthy.