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All breastfeeding mamas are eager to learn ways to boost milk supply. We all want to know that we produce enough milk to nourish our growing babies. We will quickly cover some actionable steps you can take to boost your milk supply, food known to improve milk production, AND delicious recipes you have to try!
The power of food is remarkable. Besides deliciousness, it impacts our health, how we feel, and even our milk supply.
This list of food to help boost milk supply will be sorted by category. This will make it easier for you to find the perfect recipe. Whether you’re looking for breakfast ideas, snacks, sweets, and more, you’re in the right place!
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Boost Milk Supply
Ways to Boost Milk Supply
Drink more water
Not drinking enough water has a tremendous impact on your milk supply. My favorite way to remind myself to stay hydrated is to fill up a giant water bottle at the start of each day.
From my experience, this has tremendously helped boost my milk supply.
Another helpful tip is strategically setting up nursing areas around your house beside an end table. My biggest failure as a new mom was neglecting to put an end table beside the rocking chair. I learned quickly that this was a rookie move. Breastfeeding makes you thirsty and it is super important to drink enough water.
Reflect on your calorie intake
Nursing mamas require a higher caloric intake.
The American College of Obstetricians and Gynecologists recommends breastfeeding mamas have an additional 500 calories daily.
Eat food that will help boost milk supply
Of course, you should strive to eat a balanced diet. Opt for foods that contain protein, iron, and calcium.
Here are some foods you’ll want to add to your diet:
- Whole grains (oatmeal is amazing!)
- Eggs
- Lean meats
- Dark leafy greens
- Beans
- Dairy
- Fruit
- Seafood low in Mercury
- Garlic
- Ginger
- Almonds
Nurse often
The more your baby nurses, the more milk your body will produce.
Remember to offer both breasts equally.
Pump too
Power pumping is amazing. Remember when you nurse or pump more often, your body will think this is what your baby needs. Something I always did was to pump in between nursing sessions.
Here’s what I did:
- Pump for 20 minutes
- Rest for 10 minutes
- Pump for 10 minutes
- Rest for 10 minutes
- Pump for 10 minutes
I have to say that using this hands-free pump made the biggest difference. It made power pumping a breeze WHILE tending to my baby…and toddler too! There would be no way I could have power pumped without having this pump.
Express/massage
While feeding your baby gently massage your breasts. This is a helpful tip my lactation consultant shared with me. It helps the milk let down.
Okay, NOW let’s get to the best part. The recipes!
Yummy Recipes to Boost Milk Supply
I have found a bunch of recipes that include ingredients that are known to boost milk supply.
They are categorized, making it super duper easy to find exactly what you’re looking for!
You will find breakfast ideas, snacks, sweets, soup, and a delicious drink!
Breakfast
Berry Cheesecake Overnight Oats
Calcium, protein, and oats are helping hands when it comes to boosting milk supply. I don’t know about you, but breastfeeding gives me such a sweet tooth. It is comforting to know that this breakfast is sweet but ALSO healthy. It is packed with nutrients. So eat up mama!
Maple Brown Sugar Overnight Oats
Here is another delicious overnight oats recipe. The greatest gift about overnight oats is that you prepare them the night before and let them sit in the fridge overnight. I LOVE waking up and not having to prepare breakfast in the morning. It makes life a million times easier.
Lactation Oatmeal
Baked oatmeal is magical. It is ESPECIALLY magical (and appreciated) for new moms. Anything that you can make ahead and tuck away to nibble on throughout the rest of the week goes a long way. This recipe includes Brewer’s Yeast, which encourages milk production. The fresh blueberries make this breakfast delish.
Instant Pot Steel Cut Oatmeal
Don’t you just love your Instant Pot? I use mine for everything. Making oatmeal in the Instant Pot is SUPER simple. This simple but delicious breakfast includes 4 main ingredients. So as a new and busy mama, I can attest to how perfect this recipe is.
Oatmeal Breakfast Bars
These sweet and soft breakfast bars can also be enjoyed as a snack. The raspberry jam is to die for. You can easily make these in advance and freeze them to enjoy at a later time. I love freezing all my favorites before going into labor. This way, when I return home I can count on having a variety of yummy treats to quickly pull, thaw, and munch on.
Banana Oat Lactation Muffins
You can count on healthy ingredients in these lactation muffins. These muffins are made up of oat flour, flaxseeds, almond butter, coconut oil, banana, and other tasty ingredients. It is no secret that nursing makes you very hungry so having filling muffins around (that are also healthy) is incredibly helpful.
Soaked Granola Muffins
Here’s something that was new information to me. Soaking grains makes it easier for our bodies to digest and process. So if you ask me these muffins are worth trying! Plus, you can easily substitute the applesauce for pumpkin if you’re looking for a fall breakfast.
Snacks
Granola
How insanely delicious do these look? They are crunchy and chunky AND are super easy to grab and go. Something important to all breastfeeding mamas! Am I right? The dried cranberries in this recipe are the perfect touch!
Gluten-Free Granola Bars
If you love and adore chocolate chip granola bars, these are PERFECT for you! Mini chocolate chips make everything better! Who doesn’t appreciate a little sweetness?
Maple Nut Granola
Buying homemade granola from the store can be expensive. Nothing beats knowing EXACTLY what’s in your food. I always love making nutritious homemade granola ready to be snacked on. These make for a wonderful snack for a breastfeeding mama. I am personally obsessed with sprinkling these in my smoothie bowls and yogurt.
Date Bars
Full disclosure…I didn’t try these until way too late in life. I REALLY wish I had found these sooner. They are SO good. They are also effortless to make since they are only made up of 3 ingredients! That’s what I am talking about. Don’t miss out. You have to try these.
No Bake Pumpkin Energy Bites
Looking for a simple recipe to help boost milk supply? Here you go! My favorite part about this recipe is that you just throw the ingredients together and start rolling them into balls. No baking is required!
Healthy No Bake Oatmeal Balls
Here is another healthy no bake snack for you to pop and go. I love and appreciate the recommendation to sneak in carrots or zucchini for picky kids. I ALWAYS have to get creative with sneaking veggies into my picky toddler’s food.
Birthday Cake Energy Balls
This snack is packed with healthy ingredients PLUS yummy sprinkles. If you are an energy ball fan, you’ll appreciate the yummy options on this list. Eat up buttercup!
Peanut Butter Chocolate Chip & Oatmeal Energy Balls
You’ve got to add these to your snack rotation. Make yourself a big batch to enjoy throughout the week. You’ll be thankful that you did!
Sweets
Banana Zucchini Cookies
There is no need to feel guilty about giving in to your sweet tooth with these cookies! There is no added sugar and it is nutrient packed. Dates are a great and healthy way to add sweetness. Just to name a few, they include vitamin A, potassium, and magnesium.
No Bake Lactation Cookies
Short on time? Thank God for these no bake cookies! Simply mix all the ingredients up, scoop with a spoon, and let them chill. In my honest opinion, the M&M’s are the perfect addition!
Dairy-Free & Gluten-Free No Bake Lactation Cookies
These cookies are loaded with ingredients that will help boost milk supply. It includes flaxseed meal, Brewer’s Yeast, oatmeal, almond flour, nut butter, honey, plus other yummy ingredients. As a proactive mama, I baked these ahead of time and stored them in the freezer.
High Protein Cookies
If you’re a chewy cookie fan, you’ve GOT to try these! They also make for the perfect treat for pregnant mamas since they are high in protein. Yum, yum, give me some.
Oatmeal Chia Cookies
What I appreciate the most about this recipe, besides its deliciousness, is that you don’t need to use any kitchen equipment to make these. Plus, I am willing to bet you have most of these ingredients in your kitchen already.
Banana Cookies
This recipe had me at the name and picture. Banana makes everything better. You HAVE to add these to the breastfeeding snack rotation.
Oatmeal Raisin Cookies
YUM! The perfect cookie is crispy on the outside and chewy on the inside. If you feel the same way and are a sucker for oatmeal raisin cookies, you will be obsessed with these.
Cinnamon Apple Oatmeal Cookies
These are the perfect treat during the Fall. Or any other season if you’re a big apples and cinnamon fan. I can’t get enough of these.
Soup
Crock Pot Vegetable Soup with Lentils
Nothing is easier than a crock pot meal. This soup is loaded with healthy ingredients. As a breastfeeding mama, nourishing my body with nutrient-packed food is SO important. I am sure you feel the same way.
Drink
Vanilla Oat Milk Latte
If you’re a frequent visitor to coffee shops, you need to try this latte. It will cost you less money AND it tastes just as good. Plus, the recipe makes extra vanilla syrup so you can easily store it in the fridge and use it for another drink throughout the week.
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