11 Doctor-Approved Tips & 10 Recipes to Boost Breast Milk Naturally

Common Myths About Breast Milk and Food

• Myth 1: Drinking lots of milk helps you make more milk. Truth: While staying hydrated is important, drinking cow’s milk doesn’t directly increase your breast milk.
• Myth 2: Eating ghee-heavy or fatty foods is the only way to boost milk. Truth: Healthy fats are important, but balance is key. You need a variety of nutrients, not just fat.
• Myth 3: Some women can’t make enough milk, no matter what. Truth: Most moms can produce enough milk with the right support, food, and rest. It’s often about nutrition and feeding habits, not just body type.

• Shatavari – balances hormones and supports milk flow
  
• Fennel seeds – aids digestion and improves milk production
  
• Cumin seeds – rich in iron and supports milk supply
  
• Moringa leaves – packed with vitamins and calcium
  
• Garlic – boosts immunity and milk flow
  
• Sesame seeds – provides healthy fats and calcium
  
• Ajwain (carom seeds) – supports digestion and lactation
  
• Whole grains like oats and brown rice – give steady energy and fiber
  
• Leafy greens – full of iron and calcium

What to Eat to Boost Breast Milk Production:Must-Try Recipes

1. Uluva + Cherupayar Kanji (Fenugreek & Green Gram Porridge)

Ingredients:

• 2 tbsp green gram (cherupayar)
  
• 1 tsp fenugreek seeds (uluva)
  
• ½ cup red rice or matta rice
  
• Salt to taste
  
• 3 cups water
  

1. Wash rice, green gram, and fenugreek well.
   
2. Add everything to a pressure cooker with water and salt.
   
3. Cook for 4–5 whistles until soft.
   
4. Serve warm, plain or with a spoon of ghee.
   
   

2. Drumstick Leaves Porridge

• 1 cup drumstick leaves
  
• ½ cup cooked rice
  
• 1 tbsp moong dal
  
• ½ tsp cumin seeds
  
• 1 garlic clove, crushed
  
• Salt to taste
  
• Ghee – 1 tsp
  

1. Cook moong dal until soft.
   
2. Add drumstick leaves and garlic. Cook for 3–4 mins.
   
3. Add cooked rice, cumin, salt, and mix well.
   
4. Simmer for 5 minutes. Add ghee and serve warm

3. Oats with Garlic & Carrot

Ingredients:

• ½ cup oats
  
• 1 garlic clove, chopped
  
• ¼ cup grated carrot
  
• 1 tsp ghee
  
• Salt and pepper
  

1. Heat ghee in a pan. Add garlic and sauté until golden.
   
2. Add carrot and cook for 2 minutes.
   
3. Add oats and 1 cup water. Cook until soft.
   
4. Season with salt and pepper. Serve hot.
   
   

4. Cherupayar Puzhungiyathu (Boiled Green Gram)

Ingredients:

• ½ cup green gram
  
• Water
  
• Salt
  

1. Wash and soak green gram for 1 hour.
   
2. Boil with water until soft but not mushy.
   
3. Drain extra water. Add salt and eat warm as a snack.
   

5. Stingray (Thirandi) Fish Curry

Ingredients:

• 250g stingray fish, cleaned
  
• 1 onion, chopped
  
• 1 tsp ginger-garlic paste
  
• 1 tsp turmeric
  
• 1 tbsp chili powder
  
• 1 tbsp coriander powder
  
• 1 tsp fenugreek seeds
  
• 1 cup coconut milk
  
• Curry leaves
  
• Salt and oil
  

1. Heat oil and add fenugreek seeds, onion, and curry leaves.
   
2. Add ginger-garlic paste and all spices. Cook till raw smell leaves.
   
3. Add fish and mix gently.
   
4. Pour coconut milk, cover and simmer until fish is cooked.
   
5. Serve with rice.
   

6. Shallots Rice (Ulli Choru)

Ingredients:

• 1 cup cooked rice
  
• 10–12 shallots, sliced
  
• 1 tsp ghee
  
• A pinch of pepper and cumin powder
  
• Salt
  

1. Heat ghee in a pan. 
   
2. Add shallots and salt till soft.
3. Add pepper, cumin, and salt.
   
4. Mix in the rice and stir well. Serve warm.
   

7. Leafy Veg Salad with Nuts

Ingredients:

• 1 cup chopped spinach or moringa leaves
  
• 1 tbsp roasted peanuts or almonds
  
• 1 small carrot, grated
  
• 1 tsp lemon juice
• Salt
  

1. Lightly steam the leaves if needed.
   
2. Mix all ingredients in a bowl.
   
3. Add lemon juice and salt. Toss and enjoy fresh.
   

8.Almond and Coconut Milk Smoothie

Ingredients:

• 10 almonds (soaked overnight)
  
• 1 cup coconut milk (fresh or canned)
  
• 1 small banana (optional, for sweetness)
  
• 1 tsp flax seeds (optional)
  
• 1 tsp honey (optional)
  

1. Peel the soaked almonds.
   
2. Add almonds, coconut milk, banana, and flax seeds to a blender.
   
3. Blend until smooth.
   
4. Add honey if you need more sweetness.
   
5. Pour into a glass and drink fresh.
   

9. Warm Turmeric Milk with Honey

Ingredients:

• 1 cup milk (cow’s milk or plant-based)
  
• ½ tsp turmeric powder
  
• A pinch of black pepper
  
• 1 tsp honey
  

1. Heat milk in a small saucepan.
   
2. Add turmeric and black pepper. Stir well.
   
3. Let it simmer for 2–3 minutes.
   
4. Turn off the heat and let it cool slightly.
   
5. Add honey and stir.
   
6. Sip it warm, especially at night.
   

10. Vegetable and Barley Soup

• ¼ cup barley (washed and soaked for 1 hour)
  
• 1 carrot, chopped
  
• 1 small potato, chopped
  
• 5–6 beans, chopped
  
• 1 small onion, chopped
  
• 2 garlic cloves, chopped
  
• 1 tsp ghee or oil
  
• Salt and pepper to taste
  
• 3 cups water
  

1. Heat ghee in a pot. Add garlic and onion. Sauté until soft.
   
2. Add carrots, potatoes, beans, and barley.
   
3. Pour in water and add salt.
   
4. Cover and cook on low flame for 25–30 minutes or until the barley is soft.
   
5. Add pepper. Mash lightly or blend if needed.
   
6. Serve warm with a dash of ghee.

12 Doctor-Approved Tips to Boost Breast Milk

1. Breastfeed or Pump Frequently and Effectively

2. Skin-to-Skin Contact Matters

3. Check Baby’s Latch and Positioning

A poor latch means your baby may not get enough milk—and your body won’t get the signal to make more.
Wide mouth, lips flanged out, and deep latch.
If feeding is painful or the baby seems unsatisfied after feeding, talk to a lactation consultant

4. Drink Enough Water and Eat Well

5. Add Galactagogues to Your Diet

Galactagogues are foods or herbs that help your body make more breast milk. In simple words, they are natural milk boosters. Many traditional Indian ingredients like methi (fenugreek), jeera (cumin), ajwain (carom seeds), garlic, and moringa leaves are popular galactagogues. They support your body’s milk-making process and are often included in postpartum diets to help breastfeeding moms.

6. Rest When You Can and Manage Stress

As a new mom, your sleep pattern is likely to be quite disturbed. Lack of sleep and constant stress can reduce milk flow. Oxytocin drops when you’re anxious or tired.So, nap when your baby naps. Don’t feel bad about resting with your little one.

Ask your family for help with chores. Trying to do everything on your own can add pressure. Don’t do that—delegate your tasks and give yourself a break. Practice deep breathing or gentle yoga. It will help you feel more relaxed and reduce your stress.

7. Avoid Smoking, Alcohol & Too Much Caffeine

These can pass into your breast milk and affect both quantity and quality.
One small cup of coffee per day (if needed), and avoid alcohol while breastfeeding.

8. Use Warm Compress or Breast Massage

A warm cloth or a gentle massage before feeding improves milk flow and helps open blocked milk ducts.
Use a warm towel on your breasts for 5 minutes, then massage in circles towards the nipple.

9. Be Aware of Medications and Health Issues

Some medications (like decongestants) or conditions like thyroid problems may lower supply.Always check with your doctor before taking new medicines.

10. Stay Positive and Join Mom Support Groups

Talking to other breastfeeding moms can reduce stress and boost your confidence.
WhatsApp or Facebook groups, or ask your hospital if they have mom meet-ups.

11. Consult a Lactation Expert If Needed

If you’re feeling unsure, seek help early. Lactation consultants are trained to solve common issues.
 You might need one if:

• Baby isn’t latching well
  
• You feel pain during feeds
  
• You’re worried about low milk despite efforts

Mathru Tone – An Ayurvedic Supplement to Boost Your Breast Milk

Mix 15 grams of Mathrutone powder and take it twice a day with warm milk after meals. This helps your body absorb it better and get the most benefits. Stick to the recommended amount for the best results.

1. Helps mothers produce more breast milk
   
2. Improves both the amount and quality of breast milk
   
3. Gives important nutrients that support breastfeeding

What Do Doctors Recommend to Improve Breast Milk Naturally?

Every mom’s body is different. What works for one might not work the same way for another. That’s why we encourage you to speak with our expert doctors before starting any supplement, including Mathrutone.

• Understanding your body and your baby’s feeding needs
  
• Finding the root cause if your milk supply is low
  
• Giving you a customized plan that includes food, rest, and natural remedies
  
• Answering all your questions with care and patience