7 Foods That Will Boost Your Milk Supply

TweetPin491ShareShare491 SharesThere’s a lot to consider when breastfeeding, including which foods to eat! Check out…

There’s a lot to consider when breastfeeding, including which foods to eat! Check out these 7 foods that are essential to a healthy milk supply.

When you make the decision to breastfeed, there are a ton of factors and worries to consider:

Are you producing enough?

Are you breastfeeding (pumping) often enough?

One question, however, that doesn’t get asked very much is 

“Am I eating enough?”

Most mothers are so focused on losing the baby weight that they forget that they should be eating to sustain their supply.

This doesn’t mean that you have to overindulge.

But you SHOULD strive to fit more ‘milk supply friendly’ foods into your diet.

Check out these 7 foods that are essential to a healthy milk supply.


First and foremost, you HAVE to be sure that you’re drinking enough water – and no, 8 cups a day won’t cut it.

Many fitness gurus suggest that drinking your weight in oz is a good place to start.

I personally aim for about a gallon or more a day.

I know that sounds like a lot but think about it…

Breastmilk is mostly water and you’re producing x amount of oz each day.

That’s IN ADDITION to how much water you excrete on a regular basis.

Without an adequate intake, you can be sure that your supply will take a hit.

Whenever I feel like my supply is a bit low, I increase my water intake and I’m almost always back to producing my usual amount.

So drink your water mama!


Oatmeal is a great supply booster & a great postpartum breakfast option!

That said, in order to actually reap the benefits of the oatmeal, you want to be sure that you’re eating steel-cut oatmeal and not the instant kind.

Sweet Potatoes

Sweet potatoes are one of my favorites to eat – especially when I am trying to get a quick boost in my supply.

While there hasn’t been much research about whether or not they actually boost your supply, I always produce a little more when I eat them.

Boost or not, sweet potatoes are full of vitamin C.

So it’s a great way for your little one to be able to get those benefits before they start solids.


Not only are Almonds a great snack, but they are a well-known galactagogue that’ll increase your milk supply.

Almonds are full of great vitamins and are known for boosting your energy levels, which can make those long nights a bit more bearable.


I know that I don’t have to tell you to eat your veggies.

However, there are a few that I want to encourage you to eat more often.

Dark leafy greens are a nursing mama’s best friend!

You know the ones: Kale, Spinach, Collard and Mustard Greens, etc.

However, it’s important to note that you want to steer clear of cabbage.

Cabbage is known to have an adverse effect on milk supply.

Many women actually use it when they are wanting to stop producing altogether.


Fenugreek is one of my favorite milk boosters and it’s a staple in my pumping journey.

I take it primarily in capsule form as much is necessary, however, I have to warn you that this supplement will cause you to smell like a stack of pancakes.


One of the ways that you can tell that you’re taking enough of the supplement is that you will begin to literally smell like syrup.

At that point, there’s no need to take anymore because your body is absorbing as much as it needs to, and soon, you should begin to see an increase in your milk supply.

Brewers Yeast

Brewers yeast is one of my secret ingredients that I use if I’m really wanting to add an extra boost to my supply.

I don’t use it all the time, but it is a great way to add some milk supply boosting goodness to your everyday meals and snacks.

Another great way to utilize the brewer’s yeast is to put it into smoothies.

If you need any other ways to incorporate Brewers Yeast into your daily regimen, check out these delicious lactation recipes.

There you have it!

These foods and supplements are my go-to when I’m nursing. 

They are also what I relied on heavily in order to build my freezer stash!

Do you have a go-to nursing food or supplement?

Share it down in the comments.

I’d love to try it!


Milk Supply

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