Which Dal Is Good to Increase Breast Milk? A Guide for Lactating Mothers

December 1, 2025 •

4 min read

According to traditional wisdom and emerging studies, certain legumes known as galactagogues can help boost milk production in lactating mothers. Understanding which dal is good to increase breast milk naturally involves focusing on specific nutrient-rich varieties that are easy to digest and packed with essential vitamins.

Quick Summary

Focus on specific dals, particularly masoor dal and moong dal, for their nutritional benefits and potential to support breast milk supply in postpartum mothers.

Key Points

Masoor Dal (Red Lentil) is Recommended: Often cited as the best dal to increase breast milk due to its high iron, protein, and easy digestibility.
Moong Dal (Yellow/Green Lentil) is Gentle: Known for being light on the stomach, rich in nutrients, and shown in studies to potentially increase milk production.
Easily Digestible Options Are Best: In the initial postpartum period, prioritizing dals like masoor and moong minimizes the risk of causing gas or colic in the baby.
Combine with Other Galactagogues: Boost the effects by adding other traditional foods like fenugreek seeds, ghee, and green leafy vegetables to your dal.
Avoid Gas-Inducing Dals Initially: Pulses like urad dal and chana dal can sometimes cause gas; test in moderation or avoid them for the first few months.
Simple Preparation is Key: Seasoning with gentle spices like cumin, ginger, and garlic (in moderation) can enhance flavor and digestion without irritation.

The Role of Dals in a Lactating Mother's Diet

For generations, pulses and lentils, collectively known as dal in the Indian subcontinent, have been cherished for their nutritional value. For new mothers, replenishing the body's store of nutrients is crucial for both recovery and for producing a healthy milk supply for their baby. The best dals for lactating mothers are those that are not only high in protein, iron, and fiber but are also easy to digest, preventing discomfort for both mother and baby.

Masoor Dal: The Premier Choice for Lactation

Masoor dal, or red lentils, is widely regarded as a superior choice for boosting breast milk. This nutrient-rich pulse is a valuable source of protein, iron, and fiber, all essential for a new mother's energy levels and recovery. Consuming a bowl of masoor dal soup is a traditional remedy often recommended for increasing milk secretion. The ease of digestion makes it a gentle yet powerful addition to the postpartum diet.

How to incorporate Masoor Dal:

Simple Soup: Prepare a simple masoor dal soup seasoned with a touch of ghee, cumin, and black pepper. This is comforting, hydrating, and nutritious.
Mixed Dal: Combine masoor dal with other easy-to-digest dals for a broader nutritional profile.
Khichdi: Cook khichdi with masoor dal and rice, a soft and wholesome meal for new mothers.

Moong Dal: Easy to Digest and Nutrient-Rich

Moong dal, or yellow and green lentils, is another excellent option, prized for its lightness and digestibility. A 2018 study even showed that mung bean (moong dal) essence significantly increased breast milk production in postpartum mothers. Moong dal is a great source of vegetarian protein, iron, and fiber, and is less likely to cause gas compared to some other lentils.

Tips for consuming Moong Dal:

Moong Dal Khichdi: A staple in many Indian households, moong dal khichdi is soft, easy on the stomach, and provides a full nutrient package.
Sprouted Salad: Sprouted moong dal is a great way to consume the pulse and can be added to salads.
Dal Palak: Combining moong dal with spinach (palak) provides an extra boost of iron and vitamins.

Other Beneficial and Cautionary Dals

While masoor and moong dal are top contenders, other dals offer unique benefits but should be approached with caution, especially if gas is a concern for the baby.

Arhar/Toor Dal: Rich in protein and folic acid, it's good for overall health but may cause gas for some mothers and babies.
Urad Dal: High in protein and fiber, but known to be gas-inducing for some. Some mothers avoid it in the early postpartum months.
Chana Dal: A good source of fiber, but also linked to causing gas.

Comparison of Dals for Lactating Mothers


Dal Type	Primary Benefit for Lactation	Digestibility	Potential Drawbacks
Masoor Dal (Red Lentil)	High in protein, iron, fiber, traditional galactagogue.	Excellent, very easy to digest.	Minimal.
Moong Dal (Yellow/Green Lentil)	High in protein, iron, fiber, and B vitamins, evidence for increased milk production.	Excellent, very light on the stomach.	Minimal, though some variations can be heavier.
Arhar/Toor Dal (Pigeon Pea)	Rich in folic acid and protein.	Moderate.	Can cause gas in some mothers and babies.
Urad Dal (Black Gram)	Excellent source of protein and fiber.	Moderate.	Can be a significant source of gas.
Chana Dal (Bengal Gram)	Good source of fiber and protein.	Moderate.	Known to cause gas.

Incorporating a Variety of Nutrients

While dal is a fantastic staple, a holistic approach is key. Combining dals with other lactation-supporting foods creates a balanced and nutrient-dense diet.

Fenugreek Seeds: Rich in phytoestrogens, fenugreek can be added to dals or consumed as a tea.
Leafy Greens: Spinach and fenugreek leaves are high in iron, calcium, and folate, which complement the nutrients in dal.
Ghee: Adding a spoonful of ghee to cooked dal can provide healthy fats that support energy levels and overall nutrition.
Plenty of Water: Staying well-hydrated is paramount for milk production, and a bowl of dal often contributes to fluid intake.

For more information on overall healthy eating during breastfeeding, you can consult reliable sources like the Mayo Clinic.

Conclusion

For new mothers seeking to support their breast milk supply with dal, masoor dal and moong dal are the clear front-runners. Both are highly nutritious, easy to digest, and have a long history of use as galactagogues. They provide essential protein, iron, and fiber for the demanding postpartum period. While other dals can be part of a healthy diet, mothers should observe how their baby reacts, particularly concerning gassiness. A balanced diet incorporating these key dals, along with other nutrient-dense foods, can effectively support lactation and maternal well-being.

Frequently Asked Questions

Yes, masoor dal (red lentils) is considered one of the best dals for lactating mothers. It is rich in protein, iron, and fiber, and has a long-standing reputation as a galactagogue, a food that helps increase breast milk supply.

Yes, moong dal (yellow/green lentils) is a great choice for breastfeeding mothers. It is highly nutritious, packed with protein and iron, and its easy digestibility makes it safe for both mother and baby. Some studies even suggest mung bean extract can increase milk production.

Some mothers are advised to be cautious with certain dals, particularly urad dal (black gram) and chana dal (bengal gram), especially in the early postpartum months, as they are known to cause gas. If the baby seems gassy, avoiding these varieties for a while may help.

For maximum benefit, prepare dal simply. Cook it thoroughly and season with gentle, traditional spices like cumin, a small amount of ginger, and garlic. Adding a spoonful of ghee can also provide healthy fats.

Adding fenugreek seeds or leaves to your dal is an excellent idea. Fenugreek is a well-known galactagogue, and its phytoestrogens can further help boost your milk supply.

Including dal in your diet 1-2 times daily is a great way to ensure a consistent supply of protein, iron, and fiber. A balanced approach is key, so alternate with other protein sources and vegetables.

Yes, it is possible, though not all babies are sensitive. Certain dals, especially if not cooked properly, can cause gas. If your baby appears unusually gassy or uncomfortable, consider sticking to easier-to-digest options like masoor or moong dal for a while.