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.

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.