For new mothers, breastfeeding can be a beautiful experience, and at the same time, doubts about whether your baby is getting enough milk are also inevitable, more so when you are making a lot of adjustments after the arrival of your newborn.

Each mother is unique and there is no definite food that helps induce lactation. Mothers can include lactation inducing food in your diet through your main meal, soups, tea or delicious lactation cookies. We have compiled a list of lactation food that may help you in your breastfeeding journey. If you find that your supply is indeed low, it is best to see a lactation counsellor and check whether there are other factors that cause the presumably low supply such as poor latching or unsuitable pump sizing. 

So, here’s 5 food that induces lactation to help you with your breastfeeding journey:


Papaya, both ripe and unripe is believed to be a galactagogue. Popular in many Asian countries, it is believed that papayas have lactation inducing properties and help boost the quantity and quality of breast milk supply. 

It is believed that unripe papaya increases the production of the oxytocin hormone, which in turn helps regulate the and increase milk flow.

Lean Meat

Lean meat provides high-quality protein, zinc and iron to breastfeeding mothers. This will help in increasing the mother’s energy and help you in producing high-quality milk. These nutrients pass through the mother’s body to your baby and nourish and support your baby’s growth. 


Asparagus is used in ancient India as a galactagogue. It is believed that asparagus increases the production of corticoids and prolactin, which help lactating mothers increasing the quality and amount of milk produced. 

Asparagus also contains traces of zinc, manganese, selenium, potassium, cobalt, calcium and magnesium that are essential in postpartum recovery. 


Salmon is a great lactation-inducing food as it contains large amounts of DHA – a type of fat that is important for the development of the baby’s nervous system. Salmon is also considered a superfood as it is rich in Omega-3 and fatty acids. Adding salmon in your diet can help you produce more nutritious breast milk.

Red Dates

Including red dates is a delicious way to increase your breast milk supply. It is believed that the combination of longan and red dates can boost the immune system and replenish blood – a guaranteed formula to concurrently increase milk supply for lactating mothers!

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