Are you wondering what foods to boost milk supply? When milk supply is low there are a many things you can eat to produce more breast milk. Including the best foods for making a high quality milk supply in your breastfeeding diet daily can make it easier to produce breast milk. Keep the foods on this list on hand so that you can boost milk production as needed.
Do you want to give your milk supply a boost? As a breastfeeding mom its important to have an adequate store of nutrients so that you can make an abundant supply of milk for your growing baby.
So how do you get an adequate store of nutrients to feed your baby?
You eat a a diet filled with the best foods to increase milk supply!
The list below shares just 6 foods to make your milk supply go up. These are foods that are easy to find at your local grocery store or to order online.
Knowing how to easily boost your breast milk can take away so much of the stress of breastfeeding.
You can feel confident that your baby is getting the BEST possible breast milk.
Read on for some milk supply tips that will have you making milk like a PRO.
The advice included in this article is meant for informational purposes only. Please consult your care provider before making any decisions regarding your pregnancy.
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Foods to Boost Milk supply
There are so many delicious foods that you can add to your breastfeeding diet that will help you make more breast milk. These breastfeeding foods will also help you have a better quality milk supply that is nutrient dense
Make sure to stock up on these foods and add them to your regular grocery shopping list.
Need a plan on how to eat all the best breastfeeding foods throughout the week? Check out this free breastfeeding meal plan.
#1 – Flax Seeds
Flax seeds are an amazing seed with many benefits for your health.
Flax is high in fiber, omega-3 fatty acids, B vitamins, and antioxidants.
Eating flax seeds regularly can help with constipation, lower cholesterol, and weight loss.
Get already ground flax meal like this to make it easier to digest and mix into recipes.
How to use flax seeds to boost milk supply
- use them to replace eggs. Make a flax egg by mixing 1 tbsp ground flax meal with 2 tbsp of water and let thicken.
- add ground flax meal to smoothies
- add to baked goods, cookies, or pancakes
- make flax seed pudding
#2 – Brewer’s Yeast
This is a popular recommendation for breastfeeding moms looking to increase milk production. Many lactation desserts, cookies and treats call for brewers yeast as an ingredient due to its positive results.
Brewers yeast is the by product of brewing beer. But can be used as a nutritional supplement as it is high in selenium, protein, B-vitamins, and chromium.
It is anti-inflammatory and can actually help control blood sugar and reduce fatigue.
Be aware though that most brewers yeast, unless otherwise labeled is not gluten free. Wheat is one of the foods to avoid while breastfeeding because it can cause digestive irritation in some babies (and Moms).
This brewers yeast by Oat Mama is a good option because its gluten free, dairy free and soy free!
Ways to use brewers yeast to boost milk supply
- Add to smoothies
- Make lactation cookies, brownies or baked goods
- Drink mixed with water
#3 – Milk Thistle
Milk thistle is an herb that has been used for centuries to help detoxify and cleanse the liver. It is also well known for helping lactating mothers produce more breast milk (source).
Read all about the benefits of milk thistle while breastfeeding here.
How to use milk thistle to boost milk supply
- drink as tea like this
- take as a supplement
- remove the spines and eat the leaves or the buds which are similar to tiny artichokes
- take as a tincture like this
#4 – Pumpkin
Eating pumpkin while breastfeeding is another good food to boost your milk supply .
What are the benefits of pumpkin for breastfeeding mothers?
Pumpkin is loaded with nutrients including potassium, beta-carotene and vitamin A. This study from 2017, showed that pumpkin does in fact help to increase breast milk production.
how to use pumpkin for breastfeeding
- eat pumpkin seeds while breastfeeding
- make pumpkin lactation muffins
- add to baked goods like these pumpkin lactation cookies
- make healthy lactation recipes with pumpkin
#5 – Chia Seeds
Many moms wonder - can you eat chia seeds when breastfeeding?
Yes! Chia seeds are a nutritious super food that is good for breastfeeding because they contain a high amount of nutrients in just a single small serving.
They are high in protein and fiber. As well as, a good source of calcium, manganese, magnesium, phosphorus, and zinc (source).
Plus chia seeds boost energy and are a good source of omega-3 fatty acids.
Eating chia seeds increase milk supply by providing the vital nutrients you need as fuel to make breast milk.
How to use chia seeds while breastfeeding
- make chia seed pudding
- add to smoothies
- add to overnight oats
- make homemade lactation bars
- make a drink with chia seeds
#6 – Moringa
Moringa is a super food from India that is becoming more well know for its health benefits.
Morninga leaves are more concentrated in vitamin C than oranges. It also contains 3 gs of protein per tablespoon, can help balance hormones and blood sugar.
Is moringa safe while breastfeeding?
According to this study from 2016, moringa does help to increase breast milk production. And it is reportedly a popular choice for many Moms in the Philippines for supporting a healthy milk supply.
how to use moringa while breastfeeding
- use moringa leaf while breastfeeding to make a breastfeeding soup
- add moringa powder to breastfeeding smoothies
- add to baked goods, energy bites or granola bars
- drink as a tea like this one
There are even more foods that you can eat to help you milk supply! Read this article next with 11 Foods that Increase Milk Supply (QUICKLY)
Boost milk supply fast
When in a pinch and milk supply is really low, its good to have some thing to boost supply fast.
One of the fastest ways to boost milk supply is to drink a lactation shake mix.
Lactation protein powder like this one is a great way to get the nutrients you need to make breast milk fast. It contains many of the foods listed here plus other ingredients specifically for increasing breast milk.
Just mix in water or your favorite non-dairy milk, or add to a smoothie.
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You can even make a lactation tea latte!
What to eat to boost milk supply
Breastfeeding moms need a nutrient dense diet high in protein, healthy fats and galatogues - foods that boost milk production. Build your meals around these foods and look for lactation recipes to eat.
Here are our best resources for what to eat while breastfeeding:
- Lactation Recipes for Making More Breast Milk (Dairy free, gluten free, Paleo)
- 9 Healthy Soup Recipes for Breastfeeding Moms
- Best Prepackaged Breastfeeding Snacks
- Guilt Free Lactation Desserts & Treats (Dairy free + Gluten Free)
Need a breastfeeding meal plan? Sign up for our email list below and we will send you a full 1 week plan (includes breakfast, lunch, diner + 2 snack) plus tips on how to boost your milk supply.
