How To Increase Your Breast Milk Supply Naturally With Lactation Boosting Foods

Breastfeeding is the best and most reliable way to nourish your baby, although there can be difficulties along the way. “Am I producing enough milk for the baby?” is the endless worry for new moms. If your baby’s healthy and evolving well, you’re doing fantastic, mommy! However, if you’re stressed about your breast milk supply dwindling, remember the magical solution that your body requires extra calories and nutrients to produce milk. In this article, Dr Kausthub Desikachar discusses about how to increase your breast milk supply naturally with lactation boosting foods.

Causes Of Low Breast Milk Production

Firstly, it is vital to understand the underlying causes of low breast milk production.
Dr Kausthub Desikachar
highlights the multiple reasons why breast milk may not come in or the milk supply is low. 

  •   Stress, Fear and Anxiety 
  •   Sedentary lifestyle
  •   Poor diet
  •   C sections and prolonged labour 
  •   Excessive blood loss during delivery
  •   Painkillers administered during labour
  •   Smaller size of milk-producing tissue
  •   Insufficient draining of milk
  •   Medical conditions like thyroid, PCOSS/PCOD, diabetes, and hormonal imbalances.

Myths And Facts About Low Breast Milk Production

As soon as you deliver the baby, people load up with their bits of advice and recommendations. Every expectant mother needs to understand all the facts on breastfeeding in advance to combat the myths and stay firm on breastfeeding her baby.

  •   Myth: Your baby wants to feed frequently, which means you are not making much milk.
  •  Fact: Breast milk is so quickly digestible that babies frequently become hungrier. Newborn babies would require a feed every two to three hours.
  •   Myth: If you have a smaller breast, there won’t be enough milk supply.
  •   Fact: The size of your breast has no impact on your ability to produce milk.
  •  Myth: A breastfeeding mommy should drink milk to produce more milk.
  • Fact: Milk production depends upon how well your breasts are being drained of breast milk. The more you drain, the more milk you make. 
  •  Myth: There is not enough milk, and that is why the baby is taking short feeds.
  •  Fact: Newborn baby’s tummy will be the size of a hazelnut and will initially require short feeds frequently. 

Lactation Boosting Foods That Naturally Increases Your Breast Milk Production

There has not been plenty of analysis into foods that promote lactation. However, Dr Kausthub Desikachar says the following foods have been used for generations by breastfeeding mommies and are effective and stimulate the production of breast milk.

1.Fenugreek Seeds (Methi)

Fenugreek is considered a magical herb that significantly increases breastmilk supply. It is rich in omega-3 fatty acids, beta-carotene, Vitamin B, calcium, and iron. Some moms who use fenugreek says that it makes their baby gassier. However, it is safe to consume fenugreek as seeds or their leaves in your diet. You could either soak fenugreek seeds in water overnight, have them in the morning, add a few seeds to your brewing tea, or use the fenugreek leaves, often known as methi leaves to your curries rotis, etc.

2.Sesame Seeds (Til)

Sesame seeds are high in calcium, minerals, omega 6 fatty acids and are known to increase breastmilk supply. Besides that, consuming sesame seeds as a part of post-partum for new mommies is helpful and effective in full recovery from pregnancy. You can eat sesame seeds as it is or with other seeds and nuts, use it as a topping to your smoothies and salads, or just use pure cold wood-pressed sesame oil in all of your cooking. 

3.Holy Basil Leaves (Tulsi)

Tulsi, rich in Vitamin K, has been used for ages as a lactation boosting food. Apart from lactation boosting benefits, it is known for super calming effects and other health benefits like relief from colds, asthma, headaches, stomach upset, etc. You can simply chew the basil leaves or add them to your soups, tea etc. 


Nutritionists recommend oatmeal to new moms as it promotes breastmilk production. Oats is rich in fibre, iron, magnesium, zinc and a great source of energy. You can use oats to prepare cookies, bread, or a simple porridge bowl topped with fruits and nuts. 


Carrots, rich in Vitamin A, contribute a notable boost of lactation and also enhances the quality of the milk production.

Other Foods That Increase Breast Milk Supply

  •   Dark Green and Gourd Vegetables
  •   Nuts, Seeds, Dates
  •   Moringa
  •   Chickpea
  •   Beetroot
  •   Tofu
  •   Fennel And Cumin Seeds


Dr Kausthub Desikachar suggests getting in touch with a Lactation Specialist if you further have any concerns related to milk supply, a baby who is not latching right, breast engorgement, etc.

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Dr Kausthub Desikachar

Dr Kausthub Desikachar

Dr. Kausthub Desikachar is the successor and current lineage holder of the classical Viniyoga tradition of T Krishnamacharya & TKV Desikachar. He is an acclaimed yoga teacher, yoga therapist, healer and spiritual adviser. He is also an avid photographer, inspirational writer and poet.

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