The VERY BEST Foods to Increase Milk Supply (FAST)

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Worried that you aren’t producing enough breast milk for your baby? Wondering how to boost milk supply quickly? There are certain foods that increase milk supply while breastfeeding!

It can be hard figuring out what to eat when breastfeeding.

What are the best foods to eat while breastfeeding? Galactagogues are foods and supplements that promote lactation. By eating more of these breastfeeding foods you can quickly make more breast milk to nourish your baby.

Women have been using galactagogues for hundreds of years to increase milk supply while breastfeeding. Eating a nutrient dense breastfeeding diet is perhaps the most important thing you can do to maintain an abundant milk supply.

There are also certain foods you should avoid while breastfeeding, especially if you are struggling with low supply.

While there are lots of healthy foods that are beneficial for breastfeeding moms, there are only a select few that have been proven time and again to actually increase breast milk supply. Read on to learn the top foods to increase milk supply and what to eat to produce more milk for your baby today.

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Questions to ask BEFORE supplementing with galactagogues to increase low milk supply

First ask yourself – how often are you feeding your baby? Are you feeding on demand? 

Feeding more often and on demand is the first place to start when you want to increase milk production.

Your body is designed to respond to your baby’s needs. The more you feed, the more milk you produce NATURALLY.

Read more about how to produce more milk here.

So, how do you tell if your baby is getting enough breast milk?

The best signs that your baby is getting enough milk:

• Baby is gaining weight
• The number of dirty and wet diapers – this changes over time and will be different for every baby. But in general, a few dirty diapers and 5-6 wet diapers in a 24-hour period is considered normal. That said do not freak out if your baby has less diapers, but is still gaining weight.

This breastfeeding log printable is super helpful for tracking how often your baby eats, sleeps and has dirty diapers.

If you are doing all the above and still feel like low milk supply is an issue for you, then read on for how you can boost breast milk supply with foods.

Using Food to Increase Breast Milk

Living with low milk supply can be frustrating. Which leads many Moms to ask – how can I increase my breast milk?

When trying to increase milk supply it’s important to evaluate – how much water you are drinking and how much are you eating?

Breastfeeding requires A LOT of fuel to make quality breast milk.

• Drink about 8-10 glasses of water a day
• 1-2 lactation drinks per day for extra nourishment and milk supply boost
• Eat 3 meals + 2-3 snacks a day. (these lactation snack recipes are so good!)

Ensure that you are eating foods that are actually good for breast milk production. There are some foods that decrease milk supply.

This list will suggest some nutrient dense foods that increase milk supply that you can add to your diet.

It’s important to eat some of these foods everyday and at every meal!

Don’t just east these food when milk supply is low. Below there are many ideas for how to eat and drink more of these foods.

Trying to get back in shape? Need some extra support? Check out this online program called The Postpartum Cure. It walks your through how to heal your body after having a baby with a combination of exercise and diet to increase milk supply when breastfeeding. There is a full 21-day meal plan with recipes and a grocery list. Plus workout plans and videos on an app to go along with the eating plan. And a there’s a FB group of Moms for motivation and support. You can do it Mama! Start now!

What to eat to produce more milk? BEST Foods to Increase Milk Supply

So, what foods are good for breastfeeding? What are the specific foods that increase milk supply? 

Watch the Video for a quick overview of the best foods to help make more milk.

Adding nutrient dense foods to your diet while breastfeeding can help you make quality breast milk and increase your milk supply. Below is a list of the very best foods to increase breast milk quickly!  Make a breastfeeding meal plan around these foods that help with lactation.

#1 – Bone broth –

Bone broth is one of the simplest yet most nutrient dense foods that you can eat while breastfeeding. What makes bone broth so amazing? Bone broth is made by slow cooking chicken or beef bones for about 24 hrs.

This process draws out collagen, gelatin and amino acids like glutamine that can help heal leaky gut, boost your immune system, reduce inflammation and improve hair, skin and nails (source). Talk about a superfood!

Read all about the benefits of bone broth for breastfeeding here.

The good thing is bone broth is super easy to make. Here a super easy method for making bone broth in your slow cooker!

Once you make your bone broth, try these breastfeeding soup recipes with bone broth.

This chicken soup recipe for breastfeeding is great for helping boost your milk supply.

If you have NO time to make broth, no worries! You can buy bone broth online or at your local grocery store. Here are 3 of the best rated bone broths you can buy:

• Bone Broth Bundle – a variety pack of beef and chicken so that you can see which you like better.
• Beef Bone Broth by Kettle & Fire – this is a very popular brand because of flavor that features grass fed beef bones. Plus it’s budget friendly.
• Turmeric Ginger Bone Broth – If you are looking for the BEST quality and taste, this one is the winner in my book. It’s great for sipping.

Bone broth can be added to soups, stews, and sauces. You can even sip bone broth by itself anytime you need a boost.

#2 – Coconut –

Coconut is an amazing superfood for breastfeeding moms and perhaps one of the best foods to eat while breastfeeding to increase milk supply. It’s super nutritious and you can see results fast.

Coconut contains medium-chain fatty acids that include lauric acid,  caprylic acid, and capric acid.  Increased levels of lauric acid and capric acid in your breast milk helps protect your baby from bacteria and viruses (source).

A study published in the American Journal of Clinical Nutrition in 1998 found that breastfeeding moms who eat coconut products and coconut oil have significantly higher levels of lauric acid and capric acid in their breast milk which creates a milk supply rich in health promoting nutrients.

While breastfeeding you need a lot of FAT to build and sustain your milk supply. Coconut oil is a healthy fat that is processed more efficiently by the body. Some of the major benefits of coconut oil (source):

• helps with weight loss
• reduces inflammation
• boosts immune system
• improves memory and brain function
• improves energy and endurance
• improves digestion
• naturally balances hormones

How to get the benefits of coconut while breastfeeding

There are so many delicious ways to consume coconut while breastfeeding. You can eat coconut oil by the spoonful, use it as cooking oil, as a replacement for butter or vegetable oil, or add it to hot beverages.

Coconut milk and coconut water are also great lactation drinks. Coconut milk is a great dairy-free substitute for milk. While coconut water is a healthier alternative to sugary “sports” drinks.

Here are a few more coconut products to always keep in your pantry to help boost your milk supply!

Get this coconut water from Greater Than

Add coconut milk to smoothies, and make nice cream or curries!

Make sure when you buy coconut oil that you look for one that is unrefined, organic, virgin and cold pressed to ensure you get the full benefits!

This stuff is soooo good! Eat it by the spoonful!

Here are some of our favorite breastfeeding recipes with coconut:

Banana Lactation Smoothie (for fattier breast milk!)

Healthy Coconut Oil Fudge

Blueberry Lactation Muffins

Apple Pie Lactation Energy Bites

#3 – Fenugreek

If you’ve read anything about increasing breast milk supply, you’ve probably come across testimonials of moms raving about this galactagogue. Fenugreek is an herb and a spice commonly used in South and Central Asian cooking.  Many moms have reported seeing an increase in their milk supply within 24 to 72 hours after first taking this herb.

Fenugreek seeds (per 100 g) are a rich source of protein (46% DV), dietary fiber, B vitamins, and dietary minerals, particularly manganese (59% DV) and iron (262% DV).

(source)

So it’s no surprise that fenugreek is a great addition to your breastfeeding diet. Many breastfeeding moms choose lactation supplements with fenugreek capsules. However, supplements are not the only way to get the milk boosting benefits of fenugreek.

While there is not a lot of research on the effects of fenugreek on milk supply, a recent study in 2015 found that fenugreek really does increase milk production.

Read all about fenugreek for breastfeeding here.

Be advised though, fenugreek is not for everyone. Avoid fenugreek if you have a nut allergy. If you suffer from asthma, it can aggravate symptoms and can lower blood glucose levels in diabetics. Also, those with thyroid issues may want to avoid it.  So make sure to consult your care provider before heavy supplementation with fenugreek.

How to get more fenugreek in your breastfeeding diet?

The easiest (and safest) way to get more fenugreek is to cook with it! Use fenugreek as a spice on meats and vegetables. Fenugreek is a common ingredient in curry powder. Eating curry dishes like this chicken curry with coconut milk, once or twice a week is a good way to increase milk supply without having to supplement with a daily pill.

Try this grilled fenugreek chicken recipe for an easy meal that boosts milk supply.

Also, check out these breastfeeding dinner recipes for more ideas.

Another easy way to get the benefits of fenugreek is to drink tea. Mother’s Milk tea contains fenugreek and many other herbs that support breastfeeding. Try adding 1 -2 cups per day and see if it helps increase milk supply! Read more about increasing milk supply with lactation teas below.

But probably my favorite way to get fenugreek in my diet is with a simple protein shake called Milk Dust. It contains fenugreek along with many other lactation supporting ingredients.  It’s really tasty by itself, but can also be added to breastfeeding smoothies or baked goods.  

Give this easy way to boost milk supply a try by clicking here.

#4 – Lentils

Lentils are an simple food that you can add to your breastfeeding diet to increase your milk supply. Lentils are high in protein, fiber, magnesium and folate. They can help improve your digestive health and stabilize blood sugar.

There are so many ways you can eat lentils! Try them in soups, stews and even on tacos. Here are 3 lentil recipes to try:

• Detox Lentil Stew
• 6-Ingredient Easy Lentil Tacos
• Golden Coconut Lentil Soup

There are even lots of products made with lentils now! Including pasta and even lentil snacks:

Related: 9 Healthy Soup Recipes for Breastfeeding Moms

#5 – Fennel

Fennel is another beneficial food that can increase milk supply.  The fennel plant has estrogen-like properties which is thought to help improve and increase breast milk supply (source).

Try adding fresh fennel to salads, soups, fish and pasta dishes. The bulb of the fennel can be roasted or sauteed. Here are a few recipes to try:

• Roasted Fennel with Parmesan
• Creamed Fennel and Cauliflower Soup
• Orange Beet Fennel Salad

If eating fennel doesn’t appeal to you, try drinking it as a tea!

#6 – Liver

While the thought of eating liver may be totally unappealing, it is an amazing nutrient dense superfood that can boost your milk supply FAST. Liver is high in vitamin B12, vitamin A, riboflavin, and copper, as well as, the essential nutrients folate, iron, and choline (source).

You may notice an increase in breast milk quickly just by trying one of these liver recipes! And as an added benefit, you may have more energy too.

Stomach turning at the thought of liver? Try these top rated liver pills instead.

#7 – Oatmeal

Have you tried oatmeal to increase breast milk? It’s perhaps, one of the most popular foods for breastfeeding moms. This galactagogue is high in iron, zinc, manganese, and calcium. It is also a good source of fiber. (source)

Many moms report eating oatmeal as having a positive effect on their milk supply.

Ways to eat oatmeal while breastfeeding:

• for breakfast – lactation oatmeal recipe
• energy bites
• lactation muffins
• best lactation overnight oats mix
• lactation granola
• healthy lactation cookies
• yummy no bake lactation bars
• oatmeal raisin cookies for breastfeeding
• lactation overnight oats recipes

You can even add 1/4 – 1/2 cup of oatmeal to make a lactation smoothie for a boost to your milk supply.

For more oatmeal recipes check out this post with easy healthy lactation recipes!

And this one with breakfast ideas for breastfeeding moms!

 

#healthysnack time! This is my favorite afternoon snack – Power chia bowl. It’s kinda a combo of overnight oats and chia pudding. Start with 1/4 cup each chia seeds and gf oats. Add cinnamon or any spices you like. Add 2-3 tbsps of hemp seeds and fruit of your choice. I used frozen strawberries. Then mix and add 1-1 1/2 cups almond milk. Mix well and let sit 5-30 mins. ? Perfect snack to boost energy for busy #momlife #breastfeeding and #pregnancy Check out the link in the bio to see more healthy snack ideas!

A post shared by Lisa (@birtheatlove) on Mar 20, 2018 at 12:14pm PDT

#8 – Garlic

Garlic is a great superfood and a galactagogue to add to your breastfeeding diet. Garlic can boost the immune system, and help with digestion, and swelling. It also contains many important nutrients and amino acids. It is high in manganese, B6, and vitamin C. (source)

Many Moms worry that garlic is too strong and will give their breast milk a bad flavor. This is not the case, as long as you eat garlic in moderation while breastfeeding. Eating garlic actually stimulates milk production and increases milk supply. (source)

However, some babies are sensitive to garlic. So if your baby is suffering from colic, this may be a food to eliminate.

How to use garlic to increase milk supply

The easiest way to get the benefits of garlic is to add 1-3 cloves of fresh garlic to your meals when cooking. It is not necessary to take a supplement or eat high doses of garlic in order to increase milk supply.

Here are a few easy recipes featuring garlic:

• Garlic Asparagus and Mushrooms – easy side dish loaded with folate!
• Simple Garlic Salad Dressing
• Garlic Shrimp with Quinoa

#9 – Herbal tea

Herbal teas have been used for thousands of years to support breastfeeding and milk production. The most common teas used for increasing milk supply are:

• Nettle leaf
• Chamomile
• Blessed thistle
• Milk thistle
• Red raspberry leaf

Learn more about the benefits of these teas by reading this post on best teas for pregnancy and postpartum.

Breastfeeding teas to increase milk supply

There are many breastfeeding teas now available that combine the best herbs for breastfeeding into one tea. Drink these herbal blends to quickly increase your milk supply.

And you will love this lactation tea latte recipe!

#10 – Chickpeas

Add chickpeas to your breastfeeding diet to help increase milk production. Chickpeas are a great plant based protein that is high in fiber and healthy fats. They are high in iron, zinc, folate, phosphorus, and B vitamins. Chickpeas can also help control blood sugar, aid in weight loss, and help with constipation. (source)

Using chickpeas to increase breast milk supply

Chickpeas can be added to soups and stews, curries, and used to make hummus. There is also chickpea flour, pasta and snacks that you can try.

#11 – Sweet Potato

This simple food can be helpful in increasing breast milk supply. Sweet potatoes are high in beta-carotene, iron, calcium, and selenium, and are a good source of B vitamins and vitamin C.

Sweet potatoes are high in fiber which can help with digestion. They can also help control blood sugar, are anti-inflammatory, and boost your immune system. (source)

Ways to eat more sweet potatoes while breastfeeding

Sweet potatoes can be eaten for breakfast, lunch, snacks, dinner, and even dessert! This sweet potato breakfast bowl is a great way to start your day.

There is even a sweet potato powder that you can add to your smoothies. 

Check out these easy ways to add more sweet potatoes to your breastfeeding diet!

Foods to boost milk supply

Did you know there are even more things you can eat to boost milk supply? Boosting your milk supply in this sense means making it as nutritious as possible.

There are lots of nutrient-dense health foods that are beneficial for breastfeeding mothers to eat. Eating a super nutritious diet will only make the quality of your breast milk better.

While eating a certain diet is not really necessary in order to breastfeed, eating more foods that help with lactation can make the milk-making process easier on you.

Here are some more foods that help lactation to try:

• Moringa for Breastfeeding
• Milk thistle for Breastfeeding
• Zinc for Breastfeeding

What to eat to increase milk supply?

Wondering what to eat while breastfeeding that can help your milk supply? We’ve got you covered. Listed below are some recipe collections and cookbook ebooks all with meals, snacks, and drinks that are breastfeeding-friendly. That means they contain foods to help produce breast milk.

Healing Freezer Meals for Pregnancy and Postpartum – this ebook includes 12 freezer meal recipes specifically designed to support breastfeeding. Each recipe uses foods from this list to help increase milk supply and help with healing your body after childbirth.  It also includes a grocery list, a step-by-step guide on making freezer meals for breastfeeding, and leftover suggestions.

Lactation Recipes for Making More Breast Milk – a list of 30 + clean eating and dairy free recipes for breakfast, lunch, dinner, snacks and desserts. 

9 Healthy Soup Recipes for Breastfeeding Moms – these tasty and easy soup recipes can help you produce more breast milk and recover faster postpartum. And bonus they can all be made in the slow cooker or instant pot to save you time + energy!

Breastfeeding dinners – easy and healthy recipes that help milk supply and can be made with little effort.

Healthy Pumpkin Lactation Recipes – pumpkin recipes from snacks, to smoothies to dinner ideas that can help increase milk supply.

Grab and Go Breastfeeding Snacks – this list of breastfeeding snacks has 20+ healthy prepackaged snacks you can toss in your purse, diaper bag or pump bag!

Lactation Smoothie Recipes – a massive list of the best smoothies for breastfeeding moms divided by milk booster

Homemade Breastfeeding Snacks Ebook – this has some great recipes that can help you boost milk supply

Your body is designed to respond to your baby’s needs. The more you feed, the more milk you produce NATURALLY. Better do it naturally than rely on baby formulas that could bring you more harm as seen in the NEC infant formula claims. 

Need tips for making breastfeeding EASIER? Check out these resources!

• Best Breastfeeding Tips for First Time Moms – this post shares some must know tips for getting started with breastfeeding from some of the top Mom Bloggers on Pinterest. 
• The Ultimate Breastfeeding Class – this online course is great for first time moms who want to be prepared for the realities of breastfeeding and get started off right!

Thanks for reading! Did you find this post helpful? Please Pin it to your baby or breastfeeding boards so that other moms can find this info too!

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