21 Foods that Increase Breast Milk Supply

21 Foods that Increase Breast Milk Supply

If you are looking for foods that increase breast milk supply, it means you are worried that you are not producing enough. You are most likely worried that your baby is not getting enough milk he deserves. Or you are worried that you are not well nourished for your body to produce enough breast milk. 

You are worried and stressed out trying to understand what to eat and what not to eat to increase the milk supply. Mothers want to know they are doing their best for the health of their babies. Certain foods are known to induce lactation and they are called Galactagogues. Below are some of the foods we found useful for you:

Foods that Increase Breast Milk Supply

1. Fenugreek

It is a natural herb that can be used to increase lactation. Fenugreek is known to be an excellent galactagogue for women trying to increase their milk supply.  They also have phytoestrogens that are essential in boosting lactation.

To benefit from this herb, drink it before sleeping and it will not only increase your milk supply but also the quality of your milk.


2. Garlic

Apart from being nutritious and a healthy spice we add to our meals, it is also a galactagogue that helps women boost their milk supply. It has been used as a natural lactation aid and for other health benefits.

Furthermore, garlic may alter the taste of milk which may trigger colic in babies. You should try to notice if your baby reacts after you consume garlic. You will know if your baby is allergic or not by doing so.


3. Papaya

Papaya contains lactogenic effects and its leaves can increase breast milk supply. It is a fruit that can be eaten as it is, added to foods when cooking or in soups. The fruit contains phytochemicals and enzymes responsible for breast milk supply. It can improve digestion, enrich you and your baby with vitamins and minerals.

4. Carrots

Carrot is a rich vegetable that provides nutrients. It increases breast milk due to the presence of phytoestrogens that have lactogenic effects in carrots. Carrots are also rich in Vitamin A and potassium, they help to improve the quality of the milk you produce. It can also help you to lose weight as well. You can eat carrots raw, in salads, juices, foods, dessert as it is a delicious orange rich vegetable.


5. Basil

Basil leaves have a soothing effect and are rich in antioxidants. It is common in some countries for using basil leaves to increase breast milk supply since it is a medical herb. In addition, it is added to tea for a calming effect. It is also added to foods when cooking to boost milk supply in nursing mothers.


6. Sesame Seeds (Egusi)

It is rich in calcium, protein, fibre, essential nutrients. Egusi has quercetin a phytochemical that increases prolactin secretion and breast milk supply. You can add it to your salad as toppings, in soups (like Egusi Soup), pasta to increase breast milk supply in lactating mothers.

Sesame Seeds

7. Sweet Potato

It is rich food that has fibre, micronutrients, and has phytochemicals that are responsible for promoting your health. This food is known as a superfood that increases prolactin and breast milk supply. In addition, sweet potatoes are rich in potassium, energy, vitamins, minerals that are required by your body.  It can be eaten boiled, fried, in porridge, and salads.

Sweet Potato

8. Milk

It is a nutritious liquid that has more water content, no fibre, fat, proteins, sugar, carbs, and calories. It is also a rich source of protein. Casein present in milk can lower blood pressure. And it also contains all the best foods that increase milk supply. Apart from quenching your thirst, it is highly nutritious and important to take more liquid like water and milk to increase your milk supply. Try to avoid liquids that will dehydrate you when nursing or eat as a snack.


9. Moringa (Zogale)                                                                                                                    

Zogale is beneficial in lowering blood sugar levels, weight loss, improving digestion, improving the cardiovascular system, and much more. It is widely used in Africa and Asia. The plant is rich in amino acids, antioxidants, carotenoids, calcium, and iron and can help in increasing breast milk supply when used as a lactating diet. It can be eaten as salads, in soups, foods, and juices to increase breast milk supply.


10. Tofu (Awara)

Awara is a delicious food that can be eaten fried with pepper or eaten after being boiled. It is widely available in Northern Nigeria sold by street vendors. It is made from soybeans and is rich in protein micronutrients. This snack contains phytoestrogen and it can increase breast milk supply. It can also be eaten in soups and salads too.


11. Watermelon

Watermelon is a nutritious fruit that is high in water content. It contains potassium, vitamin C, A, B6, and gluthionine. It also contains fibre and fructose. The water content helps to keep your breast milk flowing when feeding your baby as it has a lactogenic effect. You can eat it as it is or in juices, smoothies, or deserts.


12. Lentils

They are rich in proteins, fibre, magnesium, and folate. It can boost your breast milk supply, lower your blood sugar level and digestion. You can add them to soups, stews, or snacks.


13. Green Tea

Green tea is rich in antioxidants and nutrients, vitamin B, folate and manganese, and magnesium. Taking green tea can help you, relax your body. When taken in moderation and also boost milk supply the caffeine content in green tea will not affect your baby. If you take too much instead of increasing your milk supply. It can reduce it so always drinks it a few hours after meals for the best effect.

Green Tea

14. Barley

It contains beta-glucan which is responsible for increasing prolactin levels in your body. It is also rich in fibre. The beta-glucan is the sole reason why this polysaccharide is considered as food that increases breast milk supply. You can add it to rice, salads, stews, and vegetable meals to boost your breast milk production.


15. Oats

This food is rich in iron fibre, magnesium, zinc and has a great nutritional profile. Women fall back to oatmeals to increase their milk supply. Since it is rich in iron and low mineral that helps in increasing their milk supply. It can relieve stress, improve digestion and relieve stress, improve digestion. As a nursing mother, you get the nutrients required in a short period of time since it takes little time to prepare. The way it increases breast milk supply is by increasing the oxytocin hormone levels in your body. You can eat it as a meal, in cakes, porridge, cookies or even on bread.


16. Fennel

It is a leafy vegetable that is a galactagogue and has estrogen that helps increase your breast milk supply. It has a lactogenic effect too and contains phytoestrogens. Fennel is a lactation cookie for most women. You can eat it raw or cooked since it is a vegetable. You can add it to soups, stews, cookies, or even teas.


17. Almonds

Almonds are sweet, healthy, and packed with proteins and calcium. It is a good example of foods that increase breast milk supply because of its estrogenic activity. It also contains vitamins and minerals. Let us not forget, it is rich in vitamin A, vitamin E, and omega-3 fatty acids. Drinking almond milk increases the sweetness, creaminess, and quality of your breast milk as a nursing mother. Almonds can be eaten like nuts, in smoothies, juices, milk can be extracted from it, almond butter, and almond flour too. And it can also be added to food.


18. Flaxseed

This also contains phytoestrogens which are needed in boosting breast milk supply. Flaxseed contains protein fibre and omega-3 fatty acids (especially flaxseed oil). Flaxseed also has a lot of benefits from reducing the risk of cancers, inflammation, cardiovascular disease, blood glucose control, and weight loss. You can take it roasted, in soups, stews, salad dressing, and in warm water.


19. Water

​Water is life! Water is very essential to humans. More than half of your body and the earth you live in is water. Breast milk has more water content than nutrients. The best and easiest way to increase milk supply is by taking more water to keep you hydrated and replace lost fluids. Take more water for a steady milk supply.


20. Salmon

This food is important during pregnancy and also during your lactation. Salmon is rich in protein, vitamins, and omega-3-fatty acids. It is low in mercury, boosts milk supply improves your immunity, and provides you with the required nutrients you and your baby need. You can eat it fried in soups, stew, and foods.


21. Green Vegetables

These vegetables add colour to foods and are packed with nutrients mostly calcium. They are rich in phytoestrogens too, which is important in boosting breast milk supply. They also contain fibre and micronutrients. You can add them to your foods, stew, soups, or salads.

Green Vegetables


There are certain foods that increase breast milk supply and help your body boost milk production and constant flow of breast milk. They are rich in phytoestrogens, recognised as galactogogues, and are rich in essential nutrients.

What are the foods that boost your milk supply when you were nursing? Kindly leave your comments below to let us know what your go-to foods were.

The Northy Letter Week 49 December 2021

The Northy Letter Week 49 December 2021

My hands and feet are freezing right now and I could be in bed, enjoying some warmth but I have to write to you. We can’t lose communication, I know it’s important to me, is it important to you? Here are what we have for this week:


The New Year is approaching and I bet you have some plans for it. Maybe I can convince you to add one more thing to your list. Wouldn’t it be interesting to learn a new language? Yes? Yes! Here are 7 Quick Ways to Learn a New Language by Yourself Quickly. Just picture yourself mamacita-ing your way into Spanish.

It’s a little embarrassing that as I write to you now, my bio is nothing to write home about. I always feel I don’t have to try writing a good bio because I don’t have many great achievements and I go online and everything seems so much harder so I usually just wing it. But then, I’m trying to find a remote job and I have to write a better bio. Tell me we are in the same boat. If we are, Umar Farouk Kabir has a solution – How to Write a Professional Bio with Examples. 

Are you intelligent? Or an investor? What if I told you that you could be both? Pick up Benjamin Graham’s The Intelligent Investor and let’s make it work. You’re about to tell me you hate reading but is this how you want to live your life comrade? These are the 15 Books Every Investor Should Read. You’re smart, I know you’ll give them a chance.


You’re not a great spender, I am not either. I am so reckless with money and I can’t keep track of where they disappear to once I start going through them but with the help of Umar Farouk Kabir, I have The 10 Best Expense Tracker Apps in 2022 to start afresh. It wouldn’t hurt to start when the year starts.

Find Out Your Ideal Job When You Take This Quiz. If you’re confused as to what path to take in life, maybe this is a sign to take this quiz and find out. Don’t just fold your arms and wait for fate. We’ve never been quitters so let’s not start now.


You have heard of yeast infections, vaginal infections but you haven’t heard of vaginismus? Maybe this is because our society frowns upon conversations that are even in the slightest bit sexual. However, this is a major concern because This Woman Has a Rare Medical Condition, She Doesn’t Have a Hole. You should read this because Wow! Yeah, it is that shocking.

Pineapple is such a fruit and we have always known that fruits are good for pregnant women so why it is that pineapple is bad for them now? Find out on 10 Foods You Should Avoid When Pregnant, No. 5 is the Worst. I was shaking with anger until I saw the reasons, you’d stop shaking too if you saw them.


What’s that thing people say? What a man can do, a woman can do better. Such is the story of Queen Amina. A woman whose story passes down through the Hausa People. Read the Biography of the Great Queen Amina of Zazzau and see how she led an army of men into war.

I can bet a thousand dollars You Won’t Believe How the Famous Arewa Knot (Dagin Arewa) Originated. That thing is everywhere but I have always looked at it as a logo, nothing more. Turns out there’s more to it than being just a symbol.


Weekends are times of the week where you have more space to increase your kitchen expertise by trying new recipes or improving on the ones you have. On that note, learn How to Make Awara (Soya Beans Cake) and How to Prepare Your Delicious Dan Sululu. These are foods you eat not because you are really hungry but because you just crave them. The spice is out of this world.


I have a dream of home-schooling my kids until they are 5 years old because I truly believe home-schooled kids are smarter than their peers. Montessori Education as a Tool for Arewa Mothers is the best place to start. If you are thinking about this too, then I have got you covered for the future or now.

And we have come to the end of our newsletter for the week. I hope you had fun with it as I did, aaaaaand I can’t wait to see you next week bud!

How to Make Awara (Soya Beans Cake)

How to Make Awara (Soya Beans Cake)

We have yet another delicious delicacy for you. It’s a local snack mainly consumed in the northern part of Nigeria – Awara also known as Wara in Hausa and Soya Beans Cake or Tofu in English. Its main ingredient as the English name implies is Soy Beans. There are different ways of making it depending on one’s financial capacity. However, this article seeks to give you the general way in which it is made. Stay with me.

Because of how much people love it in northern Nigeria, it can be found in restaurants or eateries. Also, people – mostly females are found frying and selling it on almost every street in residential areas occupied by average or less privileged Nigerians.

Without wasting your time, let’s get started with its preparation.

Equipment for Making Awara

Cooking pot

Kitchen knife


Frying pan

Slotted spoon



To make this delicacy, you will need the following ingredients to make Awara:

3 cups of soya beans

3 cups of lime juice or pap juice

Pepper and onions (grated)

Palm and vegetable oil

Seasoning cubes

Grated garlic


Salt to taste

Procedure for Preparing Awara

STEP 1: Pick dirt and stones from the beans properly, wash them and soak it for 12 hours. If you intend to make it in the morning, you could soak it overnight.

STEP 2: Grind the soaked beans using a grinding machine or a blender and little water as you grind.

STEP 3: Pour the grinded beans into a cheesecloth to extract the milk. Keep the milk aside. Then add 2 spoons of palm oil to the extracted milk.

STEP 4: Over medium heat, place a clean pot containing the extracted milk. Allow the content to boil for 15 minutes.

STEP 5: Begin to add the lime juice or pap juice little by little. The beans’ milk automatically starts to curd on its own from the water. Allow to keep boiling for additional 25 minutes.

STEP 6: After that, pour the cud into a bowl and allow it to cool for 5 minutes.

STEP 7: Add the grinded pepper, onions, seasoning cubes, salt, and grinded garlic. Then;

STEP 8: Pour it into a cheesecloth and tie it very well so that it is well-drained. Also, remember to put a heavy object on it for about 10 minutes. This aids proper draining.

STEP 9: After draining, bring it out from the cheesecloth and cut it into desired sizes and shapes.

STEP 10: Get your frying over medium heat. Add a little vegetable oil to it, slice your onions, and put them inside. Allow to fry for 4 minutes.

STEP 11: Now you can start frying. Fry your sliced raw beans cake and sear on each side until it turns golden brown.

STEP 12: Your Awara (Soya Beans Cake) is done and ready to be eaten.

How to Serve Awara

Awara is usually served with vegetable oil, grinded pepper. Nowadays, there is more garnishing to it. Sliced fresh pepper with cabbage and cucumber are added to it. In addition, it can be taken with Pap or Kunu.

Don’t forget to serve it hot as it tastes better when hot.

Occasions to Serve Awara

There is no specific occasion for this northern Nigerian snack. Therefore, it can be consumed anytime – for breakfast with Kunu or Pap or as brunch or as dessert – your choice.

How to Store Awara

This snack doesn’t last for long. It is best consumed not later than 24 hours. So I advise you to make it just enough for present consumption.

Nevertheless, you can store it in a refrigerator and it can last for a few days but of course, the delicious taste reduces significantly.

Nutritional Value of Awara

Because of the soya beans in it, it is very rich in nutritive components. Besides the very high protein content, Awara contains a lot of fiber and is rich in magnesium and calcium. Also, its protein contains a high biological value and contains all the essential amino acids. Again, Awara is rich in unsaturated fatty acids and low in saturated fatty acids which need to be avoided.

Furthermore, Awara contains several bioactive compounds such as isoflavones among others which have many beneficial effects on human health.

In addition, according to research by Timothy Akpomie, Festus Ogungbemiro, and Samuel Anwani in 2020 on Nutritional and Elemental Composition of Awara, found that Awara has a significantly high amount of protein, fat, and carbohydrate content. The mineral compositions were also comparatively high and the Awara snack as a whole was concluded to be generally very high nutritionally and its consumption should greatly be encouraged.

With all the above-mentioned nutritional benefits of Awara, it gets better since it is consumed with other ingredients like cabbage, cucumber, onions, pepper, etc. which have several nutritional advantages.


It is important to note that some people add eggs to the ingredients which are not necessary. However, if you wish to add eggs to it, this is what you do:

Before you begin to fry, get a clean bowl. Break 2 eggs or more depending on the quantity of the Awara. Add a little maggi and salt to the egg and whisk it well. Then begin to dip each raw Awara into to egg before putting it into the frying pan.

Now that you know how to make Awara, try making it at home for yourself or your family.

If you find this article helpful, please leave a comment in the comments section below. Thank you.

You are always welcome to Northpad Nigeria for more local Northern Nigerian delicacies.

Northern Nigerian Foods Everyone Must Try At Least Once

Northern Nigerian Foods Everyone Must Try At Least Once

Are you a tourist, a foodie, or simply a Nigerian who hasn’t been to the Northern part and plans to do so?  Whatever the situation, allow me to be your food guide to some weirdly named finger-licking Northern cuisines. I will be sharing with you some of the popular foods from Northern Nigeria. Before then, let’s take a little detour and see how it all started.

Nigeria is blessed with over 200 ethnic groups and almost 500 languages across its six geopolitical zones. These zones have one thing in common: a love for rich, tasty, spicy, and aromatic food. More so, these foods are uniquely made with certain ingredients found in their various zones, and they have become the signature food of that particular region. Be it Amala and Ewedu from the South West, Pounded Yam and Egusi from the East, Black Soup from Edo, Afang Soup by the Efik and Ibibio, Banga Soup from the Urhobos, and the list goes on.

However, this article focuses on the Northern foods everyone must try at least once.

12 Popular Foods from Northern Nigeria You Must at Least Try Once

1. Tuwo (Swallow)

How to Prepare Tuwon Shinkafa

This is a thick pudding made from different types of grains and served with different soups. We have Tuwon Shinkafa (rice swallow), Tuwon Masara (maize swallow), and Tuwon Dawa (guinea corn swallow). The soups are Miyan Kuka (a soup made with dried baobab leaves turned into powder) and Miyan Kubewa (okra soup, either fresh or dry).

This is surely one of the most popular foods in Northern Nigeria.

2. Masa or Waina da Miyan Taushe (Rice Cake and Soup Made from Green Leaves)

This is made from rice and is usually served during breakfast with kunu (pap) by the side. Speaking of kunu, it is the next thing on this list.

3. Kunu (Pap)

How to Make Your Sweet Home Made Kunun Aya

More so, Kunu is one of the popular foods from Northern Nigeria. Just like Tuwo, it is made from different grains. We have Kunun Shinkafa (rice pap), Kunun Gyada (pap made with groundnut paste), Kunun Gero (millet pap), Kunun Masara (maize pap), Kunun Aya, and Kunun Tsamiya (pap made with tamarind).

4. Awara (Tofu)

This is made from soybeans, and it is fried in hot oil and eaten with yaji (ground chili pepper). It’s sometimes dipped in whisked eggs before being fried.

5. Shinkafa da Wake da Mai/GGaro/Garauarau Garau (Rice and Beans with Oil)

Shinkafa da wake da mai da yaji is one of the most popular foods from Northern Nigeria

This is one of the popular foods in Northern Nigeria. The North isn’t the North without Shinkafa da Wake. It is accompanied by Yaji.

More so, it comes with garnishing too: lettuce, tomato, and cucumber by the side.

6. Danwake (Beans Dumplings)

Another food you should try is Danwake. This right here is my personal favorite. It is made from wheat flour with a small amount of dried baobab leaves powder.

It’s eaten with yaji and oil too, with the same garnishing as the Shinkafa da Wake and boiled egg.

7. Gurasa (Local Bread)

Gurasa is a popular food in northern Nigeria, most especially in Kano

Gurasa is one of the popular foods from Northern Nigeria. This is made mainly from flour and water. Moreover, it is been prepared and consumed in different ways. We have the bandashe. Here, it is made with ground kuli-kuli (groundnut cake), cabbage, cucumber, tomato, and onion by the side.

It is served with the famous Suya too.

8. Fate (Porridge)

Fate is one of the popular foods from Northern Nigeria

This is called gwate, pate, gote, tere, etc. It can be made from acha, rice, or maize, with smoked or dried fish and Aleho (green) or Shuwaka (bitter leaf).

9. Dambun Kaza (Chicken Floss), Dambun Nama (Meat Floss) and Dambun Shinkafa (Rice Grits)

Dambun nama is one of the popular foods from Northern Nigeria

The chicken or meat is shredded and cooked so deliciously into a floss. While the rice is broken into smaller pieces and cooked. This is one of the popular foods in Northern Nigeria.

10. Taliyar Hausa da Man Ja (Hausa Spaghetti with Palm Oil)

Taliya da manja is a popular food from Northern Nigeria

This is just boiled spaghetti, accompanied by Palm oil and yaji again

11. Wainar Fulawa (Local Pancake)

Wainan fulawa is one of the popular foods from Northern Nigeria

Unlike pancakes, Wainar Fulawa is been fried with palm oil and eaten with yaji.

12. Suya, Tsire or Balangu (Kebab)

Among the most popular foods from Northern Nigeria, Suya is my favorite

I saved the best for the last. This right here is a good life. It can be made from beef, mutton, chicken, or goat meat, and served with yaji.


There are a lot of delicious foods in the North, I just made mention of a few. As you can see, yaji plays a vital role when serving these delicious meals. It is been sold on its own, made with rich ingredients. So, when you find yourself in the North, you know exactly what to order in terms of food.

If you find this article helpful, kindly leave a message in the comments section below.