Breast milk is the ideal nourishment for infants. It contains all the necessary nutrients to help them grow and thrive. However, many breastfeeding mothers may face challenges with milk production, especially during the first few months after childbirth.

The good news is that certain foods can help increase breast milk production. Here are 30 foods that can boost your breast milk supply:.

1. Oats

Oats are a great source of iron, fiber, and protein. They also contain saponins, which are known to stimulate the release of hormones that increase milk production.

2. Fenugreek Seeds

Fenugreek seeds have been used for centuries as a natural remedy to boost milk supply. They contain phytoestrogens that can enhance milk production and also stimulate milk let-down.

3. Fennel

Fennel is a herb that is commonly used to treat digestive issues. It also contains phytoestrogens that can promote milk production. Fennel can be added to soups, salads, and stir-fries for an extra boost of flavor and nutrition.

4. Brewer’s Yeast

Brewer’s yeast is a type of yeast that is used in beer brewing. It is also a rich source of B vitamins, chromium, and selenium. It has been shown to increase milk production in lactating women.

5. Garlic

Garlic is known for its strong flavor and health benefits. It contains compounds that can stimulate milk production and also improve the taste and smell of breast milk.

6. Nuts

Nuts such as almonds, walnuts, and cashews are rich in protein and healthy fats. They are also a good source of vitamin E, which is essential for lactating women. Eating a handful of nuts as a snack can help increase milk supply.

7. Sesame Seeds

Sesame seeds are a good source of calcium, iron, and essential fatty acids. They can help increase milk supply and also provide additional nutrition for lactating women.

8. Papaya

Papaya is a tropical fruit that contains enzymes that can help increase milk production. It is also a good source of vitamin C and other essential nutrients.

9. Spinach

Spinach is a leafy green vegetable that is rich in iron, calcium, and other essential nutrients. It can help increase milk supply and also provide additional nutrition for lactating women.

10. Carrots

Carrots are a rich source of beta-carotene, which is essential for lactating women. They can also help increase milk supply and provide additional nutrition for both the mother and baby.

11. Sweet Potatoes

Sweet potatoes are a good source of complex carbohydrates and vitamin A. They can help increase milk supply and also provide additional nutrition for lactating women.

12. Chickpeas

Chickpeas are a rich source of protein and fiber. They also contain phytoestrogens that can help increase milk production and improve lactation.

13. Brown Rice

Brown rice is a good source of complex carbohydrates and fiber. It can help increase milk supply and also provide additional nutrition for lactating women.

14. Barley

Barley is a whole grain that is rich in fiber, protein, and iron. It can help increase milk supply and also provide additional nutrition for lactating women.

15. Asparagus

Asparagus is a nutritious vegetable that is rich in vitamins and minerals. It can help increase milk supply and also provide additional nutrition for lactating women.

16. Beetroot

Beetroot is a root vegetable that is rich in iron and other essential nutrients. It can help increase milk supply and also provide additional nutrition for lactating women.

17. Kale

Kale is a nutrient-dense leafy green vegetable that is rich in iron, calcium, and other essential nutrients. It can help increase milk supply and also provide additional nutrition for lactating women.

18. Broccoli

Broccoli is a cruciferous vegetable that is rich in vitamins and minerals. It can help increase milk supply and also provide additional nutrition for lactating women.

19. Salmon

Salmon is a fatty fish that is rich in omega-3 fatty acids. It can help increase milk supply and also provide additional nutrition for lactating women.

20. Lean Meat

Lean meat such as chicken and beef are excellent sources of protein and iron. They can help increase milk supply and also provide additional nutrition for lactating women.

21. Eggs

Eggs are a good source of protein and essential amino acids. They can help increase milk supply and also provide additional nutrition for lactating women.

22. Dates

Dates are a sweet fruit that is rich in fiber and essential minerals. They can help increase milk supply and also provide additional nutrition for lactating women.

23. Avocado

Avocado is a nutrient-dense fruit that is rich in healthy fats and fiber. It can help increase milk supply and also provide additional nutrition for lactating women.

24. Blueberries

Blueberries are a nutritious fruit that is rich in antioxidants and vitamin C. They can help increase milk supply and also provide additional nutrition for lactating women.

25. Strawberries

Strawberries are a sweet fruit that is rich in vitamin C and fiber. They can help increase milk supply and also provide additional nutrition for lactating women.

26. Watermelon

Watermelon is a refreshing fruit that is rich in water and essential minerals. It can help increase milk supply and also provide additional hydration for lactating women.

27. Yams

Yams are a root vegetable that is rich in complex carbohydrates and fiber. They can help increase milk supply and also provide additional nutrition for lactating women.