Breastfeeding Diet – A Guide to Lactogenic Foods and Herbs

What you eat as a mom influences the quality of your breast milk. This simply means that you can improve the quality of your breast milk by sticking to healthy foodstuff for your own and your baby’s benefit or eat unhealthy foodstuff to impact your baby’s growth and development negatively.

Luckily, there are various healthy foodstuff and herbs that you can eat on a regular basis. It is also good to note that some of these foodstuffs are Lactogenic, meaning that they increase breast milk production just in case you have low production of breast milk.

The first few weeks after birth are very critical. This is the time when you need to ensure that foods you eat are healthy. They need to be lactogenic foods that aid in the production of breast milk. Below are the lactogenic foods and herbs that should form part of your regular diet for your own and your baby’s benefit.


Vegetables are not doubt good for proper health. However, not all vegetables are Lactogenic. Consider incorporating the following vegetables in your diet;

Fennel – Fennel contains volatile oils that are beneficial in building your body’s immune system and by extension your baby’s. You can eat it raw or steamed. Eating the seeds is also beneficial because the seeds are natural herbs that aid in the production of breast milk.

Carrots/Beet/Yams – These contain high levels of beta-carotene, which is very necessary when breastfeeding. This is in addition to vital minerals including iron.

Dandelion/Stinging Nestle – These are very good sources of varied minerals, vitamins and enzymes.


Eating grains, legumes and nuts is very necessary when breastfeeding. Eating such grains as oats, millet, barley and rice provides your body with sufficient amount of calories. Such legume as lentils and chickpea also provides your body with vital oils. Cashew nuts and almonds should also form part of your regular diet because of their action of aiding in the production of breast milk.


Oils and fats play a very critical role in both cellular and neural metabolism. The fact that fats and oils you consume determine the composition of your breast milk makes it very necessary that you carefully choose both. You need to restrict yourself to such fats and oils as cold-pressed virgin oil, sesame oil, flaxseed oil and coconut oil.


Drinking plenty of beverages also determines the amount of milk that your breasts produce. Ensure that you drink a lot of water to keep your body properly hydrated. Non-alcoholic drinks are also good for nourishing your body and certainly that of your baby.


Herbs have for centuries been consumed by new moms to not only increase production of breast milk; they are still widely consumed to help the body recover and remain protected against common infections.

Such herbs as garlic, ginger, turmeric, green papaya and spirulina all contain vital enzymes, vitamins (A, B, C, and E) and minerals that are of great benefit to you and your baby.

It is important to point out that sticking with lactogenic foods and herbs exclusively requires careful consideration. This is because although they are beneficial both to you and your baby, high levels of their content in your system can be counter-productive especially in case you have an existing medical condition.

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