Foods that help with breast milk production

Breastfeeding Art By Angelus WorksI have a few friends whose wives are about to pop so I thought I’d write a quick post on foods that help with breast milk production. These are foods that my wife and I had found to increase breast milk production.

While there are so many formulas out there and other alternatives to the natural stuff I am a firm believer that…

Breast is best

For babies.

Now, I am not a nutritionist or dietitian or any other sort of e–tion there is and the tips given here are from personal experience.

As I had mentioned in a previous post; it pays to be prepared and once your new mom comes out of the delivery room, she will be hungry.

Hopefully the tips shared here will enable you to prepare a hearty meal for her that also maximizes breast milk production.

Also, for the next 3 months you will probably be doing the shopping and cooking if you want to go the extra mile and so here is a list of items to add to your cart.

Breast milk production shopping list

  • Fresh fish
  • Sardines
  • Garlic
  • Cocoa
  • Milk
  • Flour
  • Vaseline and cotton buds

Fresh fish

This is the best for breast milk production and if you want to run a milk factory so baby always has a good feed, then this is a must have.

You can either get fresh fish from the market or fresh fish slices from a fish shop. Both will work well.

How to cook it?
Just boil it with some green and add a little salt for seasoning. Remember not to make it too salty so your new mom can also finish the soup which helps with breast milk production.

I normally boiled fish with tubua [like spinach] and served it with tavioka [casava] or dalo [taro] because this was how my wife liked it.

If your partner’s not a big fan of greens or fish just remind her who she’s eating for. I did this after my spouse got fed up of fish and she handled it like great mom by finishing what was served.

Probably imagining she was eating roast chicken with potato salad.

The amazing thing with fish is, it leaves baby smelling like it after she/he is fed. Awesome stuff…you will actually be able to smell the fish on babies breath.


Yes! Sardines, sardines and more sardines.

We bought Brunswick sardines in oil but any sardines in oil should suffice. I am stating in oil because this seemed to yield more milk than sardines in brine or tomato sauce.

This is also a good alternative for fresh fish when you’re on a tight budget. So stock up on it for those rainy days.

How to serve it?
Straight out of the can with tavioka [casava], dalo [taro], bread or anything else your partner would like with it.

For optimum yield…
Pan fry the sardines with 5 cloves of chopped [not pounded] garlic and serve it with roti [chapati]. You can chop the garlic in half or in three.

We found that we got more milk preparing it this way and the garlic and the roti [chapati] did wonders.

Top that off with a nice warm cup of cocoa and some more roti and baby is going to have a feast and knock out afterwards, to give mom some much needed rest.

Cocoa with milk

Warm Cocoa with powder or liquid milk was our drink of choice during the months of breast feeding as this on it’s own helps breast milk production.

Couple this with roti [what the flour is for] and you have a milk factory meal on your hands.

If there is any other drink that you know of that helps breast milk production, please leave a comment below.

Vaseline and cotton buds

Now these two are best served after they’ve been baked in an oven at around 300 degrees celcius for about 30 minutes.

I hope you didn’t write that down.

These are actually for the nipples.

Yes! I said it. The nipples.

There’s no point having all that milk if moms breast doesn’t flow well. So this is where the Vaseline and cotton buds come in handy because it helps open up the pores to help the milk flow freely so baby has a good feed.

I know this doesn’t go with the title of this post but I thought I’d throw this tip in as well for you.

Your partner can begin using these a month before she goes into labour in preparation for baby’s first feed.

It doesn’t necessarily have to be done all the time. Mostly in cases where there’s problems with the flow.

If you have any other foods or tips that help with breast milk production, then  please share it for the benefit of all fathers to be and our growing community.

I know different cultures have their trade secrets and it would be great just to get a good list going here.

That’s about all I have for breast milk production tips. Please leave a comment and share your thoughts and also do re-tweet this post and share it on Facebook so that other dads to be may find us and benefit from these tips.

Here is a link to another article titled Diet for a healthy breastfeeding mom that may also interest you.

If there is anything in particular that you would like me to write about, please feel free to contact me with your questions or suggestions.

I don’t have all the answers but I will help in any way I can.

You may also be interested in reading Fathers to be and the delivery.

Now don’t be shy – leave a comment below.

8 thoughts on “Foods that help with breast milk production”

  1. Hi there,

    I just thought that I would add that cold cabbage/lettuce leaves helped soothe the sore nipples. They were perfect because they could fit in the shape of my maternity bra.
    Just remember to wash them first.


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