What foods can I take to increase my breastmilk supply?

Having a low milk supply can be frustrating for mothers, especially in the first few months post-partum. It is one of the reasons hindering babies from benefiting from exclusive breastfeeding, which is essential for providing complete nutrition, developing their immune system, and supporting healthy brain development.

In many cultures, it is uncommon to consume certain foods to increase the breastmilk supply. Such foods are known as galactagogues. 

Here are seven locally accessible foods that may help increase your breastmilk supply:

1. Green papaya

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Green papaya, or pawpaw, is the unripe fruit. It has been used in many Asian and African cultures to increase breastmilk. It contains phytochemicals such as alkaloids, polyphenols, steroids, flavonoids and other substances that stimulate oxytocin and prolactin, essential hormones for breastmilk production. Consuming green papaya is generally considered safe, except in people who are allergic to papaya. It is typically boiled to neutralise the harsh latex, which can cause skin irritation, mouth discomfort and allergic reactions.

2. Fennel Seeds

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Fennel seeds are commonly used in traditional medicine to stimulate breastmilk supply. They contain anethole, a phytoestrogen, fenchone, estradiol, and 1,8-cineole. Some studies have found that fennel increases milk volume, fat content and infant weight gain.

3. Pap

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Commonly made from maize, millet or sorghum, pap is one of the most popularly used galactagogues in African communities. Currently, there is no scientifically proven mechanism for how pap may increase breastmilk supply; however, it is suggested to boost hydration, which is vital for milk production.

4. Moringa

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Moringa is indeed a superfood. It contains bioactive compounds that elevate prolactin, the hormone responsible for milk production. Studies have suggested that a noticeable increase in breastmilk volume can be achieved with 500mg of moringa leaves or higher. It can be consumed in capsules, as powder mixed into smoothies, baked foods or teas, and whole leaves cooked as vegetables in traditional dishes like the moringa soup from the Northern region of Cameroon.

5. Sesame Seeds

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These seeds are rich in phytoestrogens, essential fatty acids, proteins and calcium, which are essential for the mother and baby. It has been traditionally used to support breastmilk supply. Sesame seeds can be easily found as sesame candies or in the grain form, which can be sprinkled on porridges, salads and baked goods.

6. Groundnut Soup

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Groundnut soup is popular across sub-Saharan Africa, and it is used in some cultures to support lactation and recovery in new mothers. It is nutrient-dense with healthy fats, proteins and essential calories important to sustain milk production.

7. Oats

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Oats contain beta-glucan, a polysaccharide suggested to stimulate prolactin. It also provides iron, which is needed to increase milk supply. Oats are versatile and can be enjoyed in various forms like porridge, smoothies or in pancakes.

Galactagogues are not only healthy for the mother, but they can also guarantee that the baby is getting well fed and nourished with essential nutrients. It is important to note that expert advice is key for lactation support. Galactagogues are not meant to replace a professional’s evaluation and counselling on modifiable factors that may affect milk production and supply.