The following foods are known galactagogues, meaning that they help to increase and maintain a healthy milk supply when eaten regularly:
Oatmeal- the saponins in oats have antibiotic & anti inflammatory properties, so they support immunity as well as positively impact the milk-making hormones produced by the pituitary gland. Oatmeal also aids in the let down process of milk.
Fenugreek- Fenugreek seed is commonly used to increase milk production. It's a good source of protein, iron, and vitamin C. Taken in tea or in capsule form, this herb increases milk supply within a few days.
Spinach- a good source of vitamins A, and K, calcium, iron and folate. Folate is especially important for pregnant and breastfeeding women. Spinach also contains phytoestrogens, essential to healthy breast tissue and lactation.
Dandelion- nutrient dense and contain iron, calcium, magnesium, manganese, phosphorus, selenium, zinc, potassium, B vitamins, vitamin C and beta-carotene. They're a known galactagogue and are used around the world to treat and prevent mastitis and increase lactation. The entire plant can be used. You can eat dandelion greens, or drink dandelion tea.
Apricots- a natural galactagogue, apricots, especially when dried, contain phytoestrogens that help to balance the hormones needed for lactation. They also contain tryptophan, which naturally boosts prolactin levels. They are also rich in vitamins and minerals such as vitamins A, C, E, potassium, calcium, and fiber which all help increase milk production.
Raw nuts & seeds- high in protein and essential fatty acids, raw nuts and seeds provide the building blocks for serotonin, which is a necessary neurotransmitter for lactation.
Alfalfa- promotes the development of glandular tissue in the breasts. It is safe to take both during and after pregnancy, and helps to increase milk supply and increase the fat content.
Fennel- contains phytoestrogens and aids in milk production. When taken in tea form by mom, it helps mitigate colic in babies.
Nutritional Yeast- aka Brewers yeast is high in protein, iron and contains phytoestrogens. Helps increase milk supply, aids in milk ejection, and has been shown to increase mood in new moms.