10 foods to boost breastmilk supply


This herb has aromatic seeds that are typically used for their flavor, such as in curry. We’re going to take these granules and turn them into a brew. To prepare, bring a pot of water to boil, then add two tablespoons of fenugreek and let it steep for about 15 minutes. If you want just a cupful, add two teaspoons of granules to a boiling mug of water instead. Fenugreek tablets are also available from pharmacies, but make sure to consume according to instructions.

Aromatic seeds

Apart from increasing milk production, aromatic seeds like anise, coriander and dill are ideal for clearing the digestive system and combating colic. To brew, place a spoonful of your selection of seeds (they can be mixed) in a cup, then fill with a suitable amount of boiling water and leave it to steep for about 8 minutes. If you prefer your tea sweet, add honey to taste.

Fennel Tea

Fennel tea can be found in sachet packets in most supermarkets island wide. Steep your teabag in a cup of hot water for three to five minutes, then drink throughout the day. Alternatively, you could combine fennel seeds with hot barley water, which also increases your breastmilk supply and neutralises after-pains.

Hops Flowers

Expectant mums carrying twins should consider hops, an old remedy that works best when taken before bed. Apart from inducing sleepiness, hops also helps the body stimulate a rich supply of milkflow. Available in loose tea and sachet packs.

Brewer’s Yeast

It’s long been believed drinking beer increases lactation. We don’t advice you do that during pregnancy, though! In fact, it’s the brewers yeast found in beer that’s responsible for boosting breastmilk production. Purchase them in power form from a pharmacy and prepare as directed

Raspberry Leaves

Raspberry leaves help replenish your body with a generous amount of minerals that may have been lost after nursing your little one. It has little to no side effects, making it ideal for all mums! To make this, steep a suitable amount of leaves in boiling water for at least four hours.


Available as a food or in dried or powdered form, it’s best to have a chat with your doctor about working alfalfa into your diet. And don’t go overboard: alfalfa should not be consumed several weeks before you’re due, or you may struggle with an overabundant supply of breastmilk.

Carotene-rich foods

Carrots, asparagus, sweet potatoes and tomatoes are just some examples of foods that are rich in carotene and can increase lactation, so load up on them! And the more well-cooked something is, the more carotenes are released. Tomato sauce, for example, has approximately 2000 times more carotenes than that of a fresh tomato.

Blessed Thistle and Goat’s Rue

Blessed thistle has been used for years, particularly in the Mediterranean region of Europe, to increase milk supply. Goat’s rue has a similar effect, but you may experience nausea initially, so talk to your pharmacist to determine if it’s suitable for you. Both herbs can be found in pharmacies.

Borage Leaves

Although often well-regarded for its ability to boost milk production, borage leaves contain compounds that could affect an infant’s liver, so drink this only after your pregnancy — and as a weak tea. Soak a spoonful of leaves in water for 3 to 4 minutes, and consume once or twice a day.

Article reproduced from Pregnant.sg!

Lactation Cookies Recipe – Ingredients Prep time: approx. 15 minutes Oven temp: preheat to 170C or 338F Makes approx. 14-16 cookies, using a dessert spoon per cookie (double the recipe for more) When making these lactation cookies, please try to source organic, local ingredients wherever possible. They’re so much better for you. I’ve tried to use healthy alternatives where I can, however the lactation cookies need to be sweet enough to hide the very bitter taste of one of the most powerful ingredients. – See more at: https://www.bellybelly.com.au/breastfeeding/lactation-cookies.

If you’re already breastfeeding, try eating the dough as well as the cookies, as it seems to be even more effective at increasing supply. Do not eat uncooked dough if you are pregnant. There is a risk of bacterial infection from eating raw egg. 1 cup self raising wholemeal flour (if you have plain flour, add 1/2 teaspoon baking powder) 1/2 cup butter (for a healthier option, use organic, virgin coconut oil instead – it’s super good for you!) 3/4 cup brown sugar (if you want to reduce sugar, you could try just 1/2 cup) 2 tablespoons flaxseed meal 1 egg 2-3 tablespoons of water (depends on how moist you prefer the cookies to be) 1 tablespoon vanilla extract (optional, for flavour) 1 teaspoon cinnamon (optional, for flavour) 1-2 tablespoons of brewers yeast – do not substitute with bakers yeast or any other yeast 1/2 teaspoon salt – use himalayan salt if possible 1 & 1/2 cups oats – organic, steel cut oats are best for you, but rolled oats are fine OPTIONAL: 1/2 cup of your favourite biscuit ingredients (see suggested list below) DO NOT  leave out or substitute the brewers yeast when making lactation cookies. It’s one of the main ingredients that makes them work. Nutritional yeast and bakers yeast are different and will not work in the same way.

Lactation Cookies Recipe – Method In a large mixing bowl, cream the butter and sugar, then add the egg and vanilla. Mix well. In a separate bowl, combine the flaxseed and water, let them sit for a few minutes before adding to mix. Add the dry ingredients (apart from the oats and your additional ingredients) and mix well again. Finally, stir in the oats and your additional ingredients. Make the biscuits (I use a dessert spoon as a rough size guide) and place them onto a lightly greased or lined baking tray. Flatten them a little with your fingers or a spatula – if you like a soft centre, don’t squash them down too much. If you like you can just make them into balls – I do this and I love the soft centre! Bake the lactation cookies for around 10-12 minutes, depending on how well cooked or crunchy you like your biscuits. “I know they worked for me, because I squirted after eating them for a bit, and I hadn’t done that for months” — PumpkinZulu Boosting Your Lactation Cookies For Better Results Try the above lactation cookies recipe first, but if you don’t notice much of an increase in supply, add more brewers yeast. If you like, add more flaxseed meal too, but don’t forget to increase the water when you add more dry ingredients. Add a tablespoon of water for each tablespoon of flaxseed meal. If the lactation cookies aren’t working or for supply issues in general, please get some reliable help from a qualified lactation consultant or breastfeeding support organisation. Lactation Cookies – Ingredient and Variation Ideas There are so many delicious ingredients you can add to your lactation cookies to flavour them up! You might like to add coconut, banana, grated apple, chic chips, sultanas, almonds, macadamia nuts, walnuts, chopped dried apricots, chopped prunes, dates… the list is endless. Our members have made variations of the lactation cookies recipe by using these delicious combinations: Coconut and banana Choc chip and cranberry White choc chips and macadamias Dried apricot and white chocolate Apple cinnamon: 1 teaspoon of cinnamon instead of vanilla, 1/2 cup chopped dried apple and 1/2 cup sultanas. BellyBelly member, Audax, also added 2 tablespoons of stewed apple and found the cookies turned out lovely and moist. For a healthier cookie, replace some or all of the butter with virgin coconut oil, which is SO good for your body (inside and out). Virgin coconut oil has a mountain of benefits, including anti-fungal and anti-bacterial properties. Choose an organic oil if you can. For more benefits of coconut oil, visit the Coconut Research Center website. For a healthier, more fibre rich flour, use 50% or 100% coconut flour (you might need to add an extra egg). If you only have regular white flour to make lactation cookies, it’s fine, but remember it’s the most unhealthy flour. – See more at: https://www.bellybelly.com.au/breastfeeding/lactation-cookies/

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