Boost Your Supply! 9 Best Foods for Breastfeeding Moms

When you have a little one who's constantly looking for their breast friend, it’s hard not to worry about your milk supply. The good news is there’s lots of whole, healthy food for breastfeeding moms that not only keep you satiated but also help you produce more milk, too! 

If you're looking for nutritious galactagogues, aka foods to increase breastmilk supply, this guide has you covered. Here’s a cheat sheet for breastfeeding moms. 

Top Milk Boosting Foods to Add to Your Diet 

Breastfeeding takes a lot out of you—500 calories worth, to be exact. This is why eating the right food helps maintain your energy, support recovery, and ensures your baby gets all the good stuff, too. 
Supercharge your milk production with these nutritious foods for nursing: 

1. Oats 

Oats are your best friend on hectic mornings. Packed with iron and fiber, it's a go-to milk booster option for many, according to the Philippine Journal of Health Research and Development. Being low in iron can lower your milk supply, but oats bring those levels up. If the traditional way of preparing oatmeal isn’t your jam, turn it into champorado by adding some tablea. You can also use it to bake a batch of oat-based lactation cookies!

2. Malunggay 

If you have younger siblings, you’ve probably seen your mom add extra malunggay in her tinola. It’s a traditional milk booster loaded with iron, calcium, and vitamin A, which is one of the best vitamins for breastfeeding moms. You can mix malunggay into your munggo, or even add it to scrambled eggs. Powdered versions are available, but fresh malunggay is always better. 

3. Brown rice and whole grains 

Whole grains, like brown rice, quinoa, and adlai, keep your energy steady and supply B vitamins. They're a great alternative to white rice and potatoes, keeping you full longer. Pair them with any ulam, or add them to salad with itlog na maalat and tomatoes.

4. Green papaya

Green papaya isn’t just for tinola. A study from the Tropical Journal of Natural Product Research showed that the fruit was able to help increase oxytocin levels, which promotes better milk let-down. Add lots of green papaya and malunggay to your fave soupy dishes, or try it grated and tossed with calamansi for a refreshing salad.

5. Garlic 

According to a study published in the Journal of Nutrition and Metabolism, this vegetable doesn’t just support immunity; it may also subtly flavor breast milk, encouraging the baby to feed longer. And yes, more nursing means more milk. Add garlic to sinangag, sauté it with munggo, or mash it into dips and spreads.

6. Nuts and seeds 

These are calorie-dense and rich in calcium, zinc, and omega-3s, which are all essential for milk production. Snack on roasted peanuts or cashews, stir pumpkin seeds or chia into oatmeal or smoothies, or make a peanut butter and banana sandwich for a quick merienda.

7. Legumes

These are affordable and packed with protein and iron, two essential nutrients for lactating moms. Munggo guisado with malunggay and tinapa is a budget-friendly and nutritious option. Or, make a comforting lentil soup with carrots, onions, and ginger.

8. Ginger

Ginger is great for easing postpartum bloating or nausea. It may also help moms who delivered via cesarean start producing milk sooner. One study published in the Breastfeeding Medicine Journal found that ginger, when taken early postpartum, helped speed up lactation in C-section moms. That’s a big win when you're trying to get your milk flowing and your baby latching within those crucial first few days. Try sipping warm salabat  or adding freshly grated luya to arroz caldo, halaan soup, or munggo.

9. Water or broth-based soups

 A bowl of chicken tinola is the ultimate lactation booster: it contains three items on this list! 

Since breast milk is mostly water, the World Health Organization emphasizes that maintaining proper hydration is key to supporting milk supply. Brothy soups like sinigang, bulalo, or tinola do double duty. They replenish fluids and deliver nutrients in an easy-to-digest form. 

Are Lactation Supplements Worth It?

Sometimes, for nursing moms, eating well is easier said than done. Lactation aids and milk booster supplements may help when your appetite is low or when you’re returning to work and need an extra boost. Look for supplements with fenugreek, fennel, or malunggay, but always check with your doctor before taking any supplements.

Smart Tips for Milk-Boosting Meals 

Finding time to eat well when you’re breastfeeding isn’t always easy, especially when you’ve got the baby in one arm and you're doing everything else with the other hand. But small tweaks can go a long way in keeping you nourished and milk supply flowing. 

Hydrate, hydrate, hydrate

When you’re breastfeeding, have a tumbler or glass of water near you at all times to stay hydrated. 

According to the European Journal of Clinical Nutrition, breastfeeding can draw out around 700 mL of water daily, or even more in warm climates like ours, especially if you're sweaty.

Keep your water bottle close during every feeding session and try adding cucumber or calamansi slices for a refreshing boost. Including sabaw-rich dishes like tinola or munggo in your weekly menu is another great way to stay hydrated while nourishing your body. 

Eat small meals frequently

Instead of big meals, try to eat every three to four hours. Think of it like keeping a steady stream of energy for both you and the baby. A banana with peanut butter, a boiled egg and crackers, or leftover adobo on brown rice can go a long way when you’re short on time.

Don’t skip carbs 

Your body needs energy to make milk, and carbs are your best bet. Focus on complex carbs like rice, kamote, and whole grains instead of sugary snacks. Got leftover sinangag from breakfast? Scramble an egg and garnish with malunggay for a quick, balanced lunch.

Listen to your body

Feeling hungrier than usual? Breastfeeding burns a lot of calories, so trust your gut (or stomach) and don’t feel guilty about adding another spoon of rice to your plate. You’re literally making food for someone else!

The journey of breastfeeding isn’t always easy, but with the right milk boosting foods for breastfeeding moms, you can feel stronger, fuller, and more confident nourishing your little one. Remember: you’re not just feeding a baby—you’re fueling a future.