11 Essential Breastfeeding Nutrition Tips for Better Recovery

5. Try time-honoured galactagogues with common sense

Many families use traditional galactagogues—foods believed to support lactation—like fenugreek, fennel, oats, moringa leaves, and shatavari. In Indian kitchens, fenugreek seeds may be simmered into a stir-fry, fennel added to a post-meal digestive tea, and oats used in a quick porridge for breakfast. Evidence varies across these foods, but a lot of mothers report feeling a positive effect when they are included regularly. Use them in moderation and observe your baby’s reaction; fenugreek can change milk flavour for some infants. Galactagogues often work best alongside the basics: good rest when possible, effective breastfeeding technique, and steady hydration. If milk supply is a persistent worry, check with a lactation consultant for tailored advice rather than relying on a single food.