
Breastfeeding is a beautiful journey, but it often comes with challenges—especially when it comes to milk supply. If you’re struggling to keep up with your baby’s needs, incorporating lactogenic foods into your diet can help support both the quantity and quality of your breast milk.
Here’s a guide to 5 essential lactogenic foods and easy recipes to keep your energy and supply up while nourishing your little one!
#1: Barley – A Lactogenic Powerhouse for Boosting Breast Milk
Incorporating barley into your diet when breastfeeding is one of the best ways to get that supply up! Adding barley to soups or salads is an easy way to incorporate this powerhouse into your diet.


#2: Fennel – Enhance Breast Milk Supply with This Flavorful Ingredient
Fennel is another wonder food in the production of breastmilk. Combine fennel with any citrus fruit and it’s a match made in heaven!
#3: Oats – Easy, Everyday Superfood for Breastfeeding Moms
Oats are arguably one of the easiest lactogenic foods to incorporate into your diet. From cookies to granola to muffins or even smoothies, you will find a plethora of ways to use oats and increase your supply!


#4: Whole Grains – Nutrient-Dense Options for Breast Milk Production
Another easy way to incorporate lactogenic foods into your diet is through adding whole grains. By simply using whole wheat flour in baking, using whole wheat noodles or brown rice in cooking, you are boosting your milk production!
#5: Papaya – A Tropical Boost for Your Breast Milk Supply
Papaya is likely not a commonly purchased produce, however it packs a punch in the breast milk production department. If you are a breast feeding mom, add papaya to your grocery list. It’s delicious raw and a great addition to salads and smoothies.

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