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After nursing three kids, I’ve gone through it all. From low supply to mastitis, you name it, I most likely had it. The worst though was when my production was low. I remember it like it was yesterday and the stress that was involved, which I am sure didn’t help with the production either.

One of my favorite things about breastfeeding is all the foods I got to eat guilt-free. In fact, many of those foods I indulged in actually helped to get my production up. Along with these awesome tips for Increasing Your Breast Milk Supply, here are some foods you can eat that can help boost your milk supply.

Lactation Cookies

lactation cookies

I know there are a lot of lactation cookie options out there nowadays. Some you can order online and even some found at your local stores like Target. I think it’s fantastic these options are now becoming easily available. However, I’ve only personally noticed production boosts when I made them myself. By adding in the right ingredients and knowing the quantity in them, you know exactly what you’re putting into your body. Here is my tried-and-true recipe for the best lactation cookies.

Blue Gatorade

blue gatorade

Ok, so I know this isn’t technically a food and that it’s a weird thing to even say considering “blue” is just a color/flavor. However, this blue Gatorade has magical powers. Ok, not really, but not only did it work for me, but it has also worked for a lot of my mom friends as well, which is why I always recommend it! Now, I have no idea why it works, but I’d like to chalk it up to the fact it’s hydrating me when maybe I needed that extra boost.


What To Eat To Boost Your Breast Milk Supply

I’m sure you’ve heard people say that eating oats, like oatmeal, can help your milk supply, and there’s a reason why that’s normally the top-recommended food item. Not only is oatmeal delicious, but it’s a great source of iron, which a lot of mom’s are low on after having a baby. We recommend making some overnight oats, but if you aren’t a fan of oatmeal, try adding some good quality oats to a smoothie! Don’t forget to add some spinach!

Iron-rich foods

Speaking of low iron, how often are you eating foods that are loaded with iron? Try eating more iron packed foods like spinach, beef, chicken, alfalfa and red raspberry leaf.

Raw Almonds

Not only are almonds healthy and full of protein, but it’s been said that eating them could help to increase the sweetness, creaminess, and production amount. Honestly, this was my favorite snack to munch on when I was breastfeeding!


Fenugreek is one thing a lactation consultant will typically recommend. It’s an herb that comes in all different forms, but my favorite is in pill form. Aside from helping moms see an increase in their milk production, there’s a ton of great benefits for menstruation problems, upset stomach, muscle pain and more. You can read about it on WebMD. If you’re looking for a great brand to try the pill form, I love and trust this one here. Full disclosure, fenugreek typically makes you smell like syrup. I don’t mind it though! 🙂

Lactation Smoothie

Berry banana lactation smoothie

Here is my favorite smoothie recipe that can also help increase your milk supply! Not only is it delicious, but it’s healthy, too!

Berry Banana Lactation Smoothie
Recipe Type: Smoothie, Drinks
Prep time:
Cook time:
Total time:
Serves: 1
A healthy and delicious lactation smoothie to help increase your breast milk supply.
  • 1 cup of frozen mixed berries
  • 1 banana
  • 1/4 cup rolled oats
  • 1 tbsp almond butter
  • 1 tsp brewers yeast
  • 1 tsp flaxseed
  • 3/4 cup unsweetened almond milk or coconut milk (I prefer coconut milk)
  1. Add oats to a blender and blend until they reach a fine texture.
  2. Add in the rest of your ingredients and blend until mixed together.
  3. Enjoy!

Have you tried any foods that helped your breast milk supply? Share it, we’d love to know!