Effective Home Remedies To Increase Breast Milk Supply Naturally

Time-tested herbs and foods enhance milk flow while nourishing both mother and child.

By Sneha Tete, Integrated MA, Certified Relationship Coach
Created on

Breastfeeding is a unique and rewarding experience that provides essential nutrients and immune protection for your baby. However, many mothers encounter concerns about low milk supply at some point. If you’re worried that your baby isn’t getting enough milk, a combination of foods, herbs, and simple lifestyle practices can often help boost production. This guide presents a comprehensive look at effective home remedies to increase breast milk supply naturally, informed by tradition and supported by expert advice.

How To Increase Breast Milk Supply Naturally

Milk supply fluctuates for many reasons, but with the right approach, most mothers can successfully stimulate their bodies to produce more. Below are the most effective and research-backed natural remedies and practical tips:

1. Fenugreek Seeds

Fenugreek is renowned as a natural galactagogue—a substance that increases milk production. Rich in phytoestrogens, fenugreek stimulates the hormones involved in lactation.

  • How to Use: Boil 1 teaspoon fenugreek seeds in 1 cup water for 5 minutes. Strain, sweeten with honey if desired, and drink warm, 2–3 times a day.

Fenugreek tea support lactation by mimicking estrogenic effects.

2. Torbangun

Torbangun (Coleus amboinicus), popular in Indonesian traditional medicine, is gaining attention in the West for its milk-boosting properties.

  • How to Use: Prepare torbangun tea or add the leaves to your daily meals.

Torbangun leaves have demonstrated efficacy in clinically increasing breast milk production.

3. Drumsticks (Moringa Oleifera)

Drumsticks are filled with vitamins, minerals, and essential nutrients that help stimulate the mammary glands.

  • How to Use: Drink 1/2 cup of fresh drumstick juice daily.

The nutrients in drumsticks are believed to help improve circulation and milk output.

4. Fennel Seeds

Fennel seeds act as phytoestrogens—plant compounds that imitate human estrogen, a hormone vital for milk production.

  • How to Use: Steep 1 teaspoon dried fennel seeds in hot water for 10 minutes. Strain, sweeten if desired, and drink 2–3 times daily. Alternatively, chew the seeds after meals.

Fennel not only aids lactation but can also help soothe digestive discomfort for both mother and baby.

5. Cumin Seeds

Cumin seeds are often used traditionally to boost milk supply and assist with postpartum recovery due to their rich iron and calcium content.

  • How to Use: Add roasted or powdered cumin to soups, stews, or drink cumin-infused water with honey once daily.

Cumin aids in digestion and restores energy in new mothers.

6. Carom Seeds (Ajwain)

Carom seeds, known for their digestive benefits, may also contribute to an increase in breast milk when included in a mother’s daily diet.

  • How to Use: Boil a spoonful of carom seeds in water, strain, and drink the water daily.

7. Milk and Dairy Products

Calcium-rich dairy products like milk, yogurt, and cheese support overall lactation health and provide essential nutrients for both mother and baby.

  • Consume 2–3 portions of low-fat dairy each day.

8. Herbal Teas (Anise, Caraway)

Certain herbal teas act as natural galactagogues. Anise and caraway tea are commonly used to boost supply and clear blocked ducts.

  • How to Use: Drink 2–3 cups of anise or caraway herbal tea daily.

Always consult a health provider before trying new herbs if you are breastfeeding, as safety limits should be checked for each herb.

9. Salmon and Fatty Fish

Wild-caught salmon is a powerhouse of essential fatty acids, particularly DHA, which not only increases milk quantity but also supports your baby’s brain and eye development.

  • How to Use: Include wild-caught cooked salmon or other low-mercury fatty fish 2–3 times weekly.

Caution: Choose wild-caught varieties over farmed to minimize mercury and other contaminants.

10. Oats

Oats are rich in iron and fiber. Iron deficiency is known to impact milk supply, so eating oats daily can support healthy lactation.

  • Have a bowl of cooked oats as breakfast or enjoy oat-based cookies and snacks.

Oats can induce relaxation and help lower cholesterol, aiding in overall motherly wellness.

11. Almonds and Nuts

Almonds, walnuts, and cashews contain healthy fats and protein, which are believed to support richer, creamier milk production.

  • Snack on a handful of raw nuts each day or add almond milk to smoothies.

Raw nuts additionally supply calcium and essential vitamins for postpartum recovery.

12. Garlic

Garlic has been used traditionally to increase milk supply, though its taste may occasionally alter breast milk flavor.

  • Include 1–2 cloves of cooked garlic in your daily meals.

13. Brown Rice

Whole grains like brown rice are nutrient-dense and help sustain energy for breastfeeding mothers. They also may positively affect prolactin, a key lactation hormone.

  • Swap white rice for brown rice in your regular meals.

14. Bottle Gourd

Bottle gourd (lauki) provides hydration and essential vitamins that indirectly increase milk flow, especially in hot climates where dehydration can lower supply.

  • Prepare bottle gourd as a soup or stir-fry it with light spices.

Additional Tips to Boost Breast Milk Supply

  • Feed More Frequently: Nursing often is one of the most effective ways to signal your body to make more milk. Aim for 8–12 feeds per day or as your baby demands.
  • Pump Between Feeds: Try expressing milk for 10–15 minutes after or in between feeds to stimulate further production.
  • Breastfeed from Both Sides: Offer both breasts during each feeding session to maximize output and keep supply balanced.
  • Warm Compresses & Massages: Applying a warm, moist cloth to your breasts before feeding and gently massaging the area helps encourage let-down and milk flow.
  • Stay Hydrated: Drink at least eight glasses of water daily, and always have water handy during feeds.
  • Ensure Adequate Rest: Fatigue can impair milk supply, so ask for help when possible and try to rest when your baby naps.
  • Nutritious Diet: Consume a balanced diet rich in protein, complex carbs, healthy fats, and fresh produce.
  • Minimize Formula Use: Frequent breastfeeding is best for stimulating supply. Consult a lactation specialist if you need to supplement.
  • Power Pumping: Add one hour a day of on-off pumping (20 minutes pumping, 10 minutes rest, repeated three times) to increase output.

Foods To Avoid (May Lower Breast Milk Supply)

  • Sage and Parsley: These herbs may lower milk production when consumed in high amounts.
  • Peppermint and Spearmint: High doses can reduce milk supply in some women.
  • Alcohol: Should be avoided as it interferes with milk ejection and may suppress hormones essential for production.
  • Caffeine: Limit to small amounts (<200 mg/day) as it can lead to dehydration and irritability in babies.

Lifestyle Habits To Support Breastfeeding

  • Skin-to-Skin Contact: Holding your baby skin-to-skin can improve latch and stimulate milk hormones.
  • Proper Latch: A good latch encourages effective feeding and optimal breast drainage. Consult a lactation expert if you’re unsure.
  • Avoid Skipping Feeds: Empty breasts signal your body to produce more milk; delaying feeds can quickly suppress supply.
  • Reduce Stress: Practice relaxation techniques like deep breathing, meditation, or gentle walks, as stress impacts hormone balance.
  • Seek Professional Support: If you struggle with breastfeeding, consult a lactation consultant for personalized strategies.

When To Seek Medical Advice

If you notice any of the following, contact a healthcare professional or lactation consultant:

  • Your baby is not gaining weight or seems persistently hungry.
  • You experience pain, cracked nipples, or signs of breast infection (redness, swelling, fever, chills).
  • You suspect a significant decline in your milk supply despite consistent attempts to increase it.

Frequently Asked Questions (FAQs)

Q: How can I quickly increase my breast milk supply?

A: Nurse more often, pump after feeding, stay hydrated, include galactagogues like fenugreek or oats, and use warm compresses and massage.

Q: Are there foods I should avoid while breastfeeding to maintain supply?

A: Limit excess peppermint, sage, alcohol, and caffeine as they may lower milk production in some mothers.

Q: How long does it take for supply to increase after making changes?

A: In most cases, milk supply can begin to improve within 3–7 days of implementing consistent feeding and dietary changes.

Q: Is it safe to use herbal supplements while breastfeeding?

A: Consult your healthcare provider before trying any new herbal remedies; not all herbs are safe for lactating mothers.

Q: Is low milk supply permanent?

A: Often, low supply is temporary and can be corrected with frequent feeding, healthy diet, and supportive strategies. Some medical conditions may interfere, so seek help if you are concerned.

Summary Table: Top Galactagogues For Breastfeeding Mothers

Food/HerbMain BenefitHow to Use
Fenugreek SeedsBoosts milk supply, phytoestrogenSteep as warm tea
TorbangunEnhances milk productionAdd to tea or meals
DrumsticksRich in nutrients, stimulates mammary glandsDrink juice daily
Fennel SeedsPhytoestrogenic, soothes digestionTea or raw after meals
OatsHigh iron, relaxes bodyBowl for breakfast
SalmonSupplies DHA & omega-3Eat 2–3x/week
AlmondsHealthy fats, proteinRaw or as milk

In Conclusion

Every mother’s breastfeeding journey is unique. While these natural strategies and remedies can help increase breast milk supply, patience and persistence are key. Listen to your baby’s cues, maintain a balanced lifestyle, and seek professional support if you have ongoing challenges. Nourishing both yourself and your baby leads to more confidence and bonding as you grow together.

Sneha Tete
Sneha TeteBeauty & Lifestyle Writer
Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

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