It’s always good to eat a well-balanced, healthy diet and drink plenty of water. To promote milk production, you may want to add some lactogenic foods (foods that may in-rich your milk production) to your diet:
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Vegetables: asparagus, avocados, beets, carrots, dark leafy greens, sweet potatoes
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Fruits: apricots, dates, figs, papaya, nectarines, peaches, plums, sweet cherries
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Healthy fats: butter, coconut oil, flaxseed oil, olive oil, sesame seed oil
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Grains: amaranth, barley, barley malt, brown rice, buckwheat, cornmeal, millet, oats and whole oatmeal, quinoa
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Nuts and seeds: almonds, cashews, coconut, flaxseeds, macadamia nuts, pumpkin seeds, sesame seeds, sunflower seeds, chia seeds
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Legumes: chickpeas, kidney, black or white beans, lentils, peas, green beans
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Seasonings: basil, pepper, fennel, anise, dill, caraway, cumin, garlic, ginger, onion
“Lactation cookies” are also a nice treat to make. You can find recipes online that include whole wheat flour, oats, brewer's yeast, flaxseed and more.
Some Helpful Tips
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Lactogenic foods can help milk production when you are also nursing or pumping often.
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Feed baby 8-12 times per day according to cues. The more frequently milk is taken out, the more milk will be produced.
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Allow baby to nurse more often during a growth spurt.
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Drink to thirst, don’t force liquids.
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You don’t need to drink milk to make milk.
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Avoid bottles and supplements unless directed by healthcare provider.
