Note, this article includes affiliate links; all opinions are 100% my own.
Foods to Increase Breast Milk Supply
A wide variety of foods can support milk production in lactating women. While the majority of women do have enough breast milk for their baby, sometimes it’s hard to maintain your breast milk supply if you’re pumping or can’t always breastfeed on demand.
I recently wrote about lactation supplements, and today I’m going to focus on foods that boost milk supply. While there are individual ingredients, like oats or brewer’s yeast, that you can include in your diet, I want to write about a easy snacks like cookies, granola bars, or smoothies. These all contain galactagogues – any food, ingredient, or herb that supports breast milk production.
A Word of Caution
While these snacks are are considered safe, use them with care. Check with your doctor, midwife, or lactation consultant first. Also, be aware that breast milk oversupply is a real possibility which comes with its own challenges and pain, such as engorgement or complications like clogged ducts. I still recommend these products, just be sure to read the serving size!
Also, note that you will need to continue breastfeeding or pumping regularly to maintain your supply. Breast milk is produced based on supply and demand. You can eat these foods to increase breast milk, but if there is no demand through breastfeeding or pumping, you won’t see any lasting supply boost.
Reviews – The Best Foods to Increase Breast Milk Supply
Without further ado, let’s take a look at the best easy snack foods to support breastfeeding and pumping moms. The ratings are here in this table and you can scroll further for more details on each snack. Click any product image to view or buy on Amazon.
This lactation granola bar is available in three great flavors, one of which is gluten free. The Oatmeal Chocolate Chip, Gluten Free Oatmeal Peanut Butter, and Blueberry Coconut options are all delicious. They come individually wrapped in boxes of 6, so they are a great snack to take with you on the go or keep in your pumping bag.
Key ingredients: Oats, flaxseed meal, moringa, shatavari, fenugreek, turmeric
Servings: Serving size is 1 bar and they come in boxes of 6 bars (individually wrapped)
Why buy: These bars are tasty and convenient because they are individually wrapped. You can stash them in your bag or car so you have a snack when you need it. They are effective – the serving size is one a day but you may find you don’t need to eat them that frequently to support your milk supply.
This cookie mix is packed with ingredients to increase breast milk, including oats and brewer’s yeast, as well as the herb blessed thistle. They are simple to cook – simply add butter, an egg, and water and mix before baking. They are also fortified with vitamins so you can have an indulgent snack that is fairly healthy. The only issue is that they might not have enough chocolate chips for you if you have a sweet tooth!
Key ingredients: oats, flaxseed meal, brewer’s yeast, blessed thistle
Servings: 1 package of mix yields 12 generously sized cookies
Why buy: Easy to make and quite tasty (although you may want to add a few extra chocolate chips). The bag of cookie mix isn’t cheap, but it is a better value than buying ready made lactation cookies.
Mom’s Original Lactation Smoothie Mixes come in flavors like Strawberry Banana and Cinnamon Vanilla. The smoothies are very simple to make – just add water or milk. Perfect if you need a quick snack or energy boost that will support your milk supply. The texture of the smoothies is very thin so it is nice to add a banana or yogurt and blend for a thicker texture.
Key ingredients:Organic Oat Flour, Organic Flax Seed meal, Nutritional Yeast Flakes
Servings: There are 14 servings per bag of mix (you mix 4 tablespoons of mix with water or milk for each smoothie)
Why buy: The combination of oats, flax, and yeast is effective to increase milk supply. The smoothie mix is very convenient and easier than mixing up a lactation smoothie from scratch. The flavors are nice but the smoothies may feel a little thin or grainy, so you might want to add something like yogurt or fruit to improve the texture.
These organic lactation cookies are packed with milk supply boosting goodness, fortified with vitamins, and offer a yummy treat for lactating moms. Different flavors are available, including Oatmeal Chocolate Chip, Oatmeal Raisin and Lemon.
Key ingredients: Oats, flaxseed, brewer’s yeast (note they are preservative-free and dairy-free)
Servings: 1 bag contains 10 cookies. Serving size is 1 cookie and it is recommended not to eat more than 2 a day.
Why buy: They are more expensive than a regular cookie, but they are made with top quality ingredients and can effectively boost milk supply. The texture and flavor are great and they taste like a regular cookie, so eating them is completely enjoyable.
Designed with nursing moms in mind but good for the whole family, these energy bites are all organic and all natural. They include oats for an energizing lactation boost. Three flavors are available, Turkish Apricot, Tart Cherry Chocolate, and Fig Ginger Sesame. The package is a convenient bag to carry for an on the go snack.
Key ingredients: Rolled oats and dried fruit. Note, they are dairy, gluten, peanut, tree nut, and soy free
Servings: 1 serving is 3 chews. There are 12 chews per bag (so 4 servings)
Why buy: These whole-food bites are great for ‘clean-eating’ with lean protein, healthy fat & complex carbohydrates. They are convenient to take with you on the go or stash in a breast pump bag. They will complement a healthy diet and support milk supply with the oats. They are a healthy treat to share with the whole family.
I hope this post helps you decide which breastfeeding snack (or snacks!) are best for you. Had any success with these products or prefer something else? Leave your comments below!
Want to make your own lactation smoothie? Try this:
Pumping a lot? See these posts for tips and must-have accessories: