7 Seeds that do Wonders for Breastfeeding Mothers


Why Breastfeeding Mothers Must Include These 7 Seeds in Their Diet

One of the most important aspects that breastfeeding mother’s need to be extremely careful about is their diet. Apart from the standard balanced diet, there are special foods available that have the ability to increase lactation in breastfeeding mothers. These include some of the most nutritious seeds that can be included in the diet for amazing overall health and better lactation. Let us take a look at what these seeds are.

Fenugreek Seeds

fenugreek seeds
Most popular seeds to improve breast milk production. These seeds are rich in iron, calcium, essential vitamins and minerals. Fenugreek seeds have been used to increase lactation in breastfeeding mothers. Best way to use them is sprouted.
– Soak fenugreek seeds in water overnight
– Drain the water then pack seeds in muslin cloth
– Keep packed for 10-12 hours until you see the sprouts popping out. You can store the sprouted fenugreek in refrigerator for 3-4 days.
The sprouting doesn’t not only increase the nutrition but most importantly it changes the taste and makes them less bitter.
You may simply stir fry or add them to salad or sandwich. These sprouted fenugreek seeds are healthy for any family member.
You may dry roast the seeds and make powder of. Use it in tea or juices.
This makes it a viable choice since it is a very common kitchen item that can be incorporated into the mother’s diet in many different ways.

Fennel Seeds

fennel seeds
Popular for their use as a mouth-freshener, fennel seeds are rich in Vitamin C and also improve digestion. They increase breast-milk production and also help in controlling colic in babies. They can be eaten on their own or added to dishes and desserts as a flavourful spice.
Dry roast the fennel seeds, add some coriander seeds splits, roasted flax seeds and roasted sesame seeds add little salt to taste. Keep it in an air tight container and have after meals. This is a great mouth freshener. This mixture contain 3 healthy seeds good for nursing mothers. This should be called as New Mom’s mouth freshener!

Cumin Seeds

Apart from increasing the production of breast-milk in breast-feeding mothers, these iron-rich seeds also help with constipation and acidity that is common with pregnancy.
Best way to use cumin seeds is to add them to curries. Dry roast and make powder of organic cumin seeds. Add the cumin powder to soups, curries, fried veges or rice. It is flavourful and very healthy for your whole family.

Black Sesame Seeds

black sesame seeds
These seeds are rich in Calcium and are known to have been fed to breastfeeding mothers to increase lactation. Sweets made of sesame are a delicacy that new moms can snack on.

Garden Cress Seeds

These seeds are packed with several essential nutrients like protein, calcium, ascorbic acid and beta carotene. This makes it a major immunity booster and it also stimulates milk production in nursing mothers due to the presence of phytochemicals that resemble oestrogen.
Best way to use them is to soak in water overnight then in morning add them to boiling milk after milk is luke warm add honey and have this delicious milk shake. But the sticky texture of these seeds is many times not liked by mothers. So another choice is again: Dry roast and make powder. Store this powder in an air tight container and make milk shake as explained above.

Chia Seeds

Chia seeds are abundant in protein. Protein is an essential requirement for nursing mothers since it aids in the baby’s physical growth and brain development. Consuming chia seeds on a daily basis will solve the mother’s protein requirements and assists in better lactation.

Flax Seeds



Rich in Omega-3 fatty acids, flax seeds and flax seed oil have phytoestrogens that aid in breast-milk production. Many nursing mothers supplement their diet with a sprinkle of flax seeds to increase lactation. There are separate flax seed recipes that moms can try too. It is recommended by experts to eat them whole (after roasting) rather than in powdered form. The amazing diet fibres of flax seeds help aid digestion when you have the whole seeds.
1) Too much of fenugreek can have a diuretic effect
2) Flax seeds should not be used for diabetic mothers.
3) Not all seeds are good for lactation. Poppy seeds, though popular for increasing lactation, can have adverse effects on the baby.
So it is important to watch the baby’s health at the beginning of any supplement-use. The key is to be cautious of your choice and do it right.
These seeds can do wonders for nursing mothers in terms of breast-milk production and the vital nutrients will help your body recover from baby delivery.


About Author


An IT professional, a mom of two, Sapana had belly-only pregnancies in her life & has lost 15Kg weight twice. Along with fitness, Sapana is an expert in Indian names & has helped scores of Indian parents to shortlist suitable baby names by virtue of her years of expertise in Sanskrit origin names & logical approach towards cultures & trends during the name research. Drop a comment to get help from her.


  1. Avatar

    Hi, Never heard of garden cress seeds, can I buy organic garden cress seeds in supermarket? Is it an Asian Seeds type?

  2. Avatar

    Very good article. We really need to include these in our food. It will be better to use certified organic ones as spices like cumin et are soaked in pesticides to keep them for longer time. One simple Indian super-seed you can include in this is Amaranth or rajgriha seeds.

  3. Avatar

    hey, this is useful. i didnt know theses many seeds are healthy for lactation. Great efforts in putting them for new moms on a post.

  4. Avatar
    Nirmala Sekhar on

    Thank you very much I was looking for some seeds which can help lactating mothers for my DIL Right time I hit your article. It is true that in olden days they used to uses these along with greens in their diet when there was no concept of supplements of any kind.

    • Sapana

      I am glad to know you found the information useful. Yes, in old days people didnt have supplements and they used the fresh natural foods. In facts thats best for human body.

  5. Avatar
    proudindianmom on

    I am from New Delhi, I have not seen the Garden Cress Seeds here. Can you tell me what is it called in north India?

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    • Sapana

      Hi Madhuri,
      Sabja seeds which are also called as Tukmaria in India are known for effective reduction in body heat. They are healthy but I have never heard of their special benefits for Breastfeeding. Comparatively the 7 seeds explained above have surely more benefits for nursing. Specially the Fenugreek seeds.

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