Health and Wellness

Best Foods to Boost Milk Production

Mom eating apple

If you breastfeed your baby and want to maintain a strong milk supply, you’re in the right place! We’re here to help you keep your baby happy and healthy with a list of foods that are anecdotally reported to help with breastmilk production.

Keep in mind, the most important factor to keep a strong supply is effective milk removal. This means feeding your baby 8-12 times per day, which means every 2-3 hours, INCLUDING at night. If you are struggling to maintain a supply, fear you are not making enough milk, or are struggling to meet your breastfeeding goals, consult an IBCLC.

However, if breastfeeding is going fairly smoothly, eating healthy foods is the best way to give your baby all the essential nutrients they need! Let’s talk about foods you can incorporate in your day-to-day meals to keep a nutrient-dense, well-balanced diet and keep your baby well-fed.

Whole Grains

Whether you're breastfeeding or not, whole grains are an essential ingredient that your body loves! There are so many types of healthy snacks, bread, and cereal that are bursting with whole grains. You and your baby will notice the difference!


Did you know hummus is a good breastfeeding snack? Grab some pita chips and hummus and enjoy! You could also create some chickpea-stuffed bell peppers or your own favorite recipe with chickpeas.

Nuts and Seeds

Any kind of nuts or seeds can help you pass on nutrients to your baby. Almonds, pistachios, cashews, walnuts, and macadamia nuts are all great options that you can eat right from the jar. Pumpkin seeds, sesame seeds, chia seeds, sunflower seeds, hemp seeds, or fennel seeds can be a great addition to your diet. If you have trail mix with nuts, seeds, dark chocolate, and dried fruit in it, that's even better! 


Not only is doubling the garlic in your homemade dishes a great way to improve their flavor, it's also a great option for any breastfeeding mom. Try out some garlicky pasta or stir fry recipes and have a healthy milk supply in no time.

Crackers and Cheese

Good news: this quick snack is a savory, creamy, and crunchy solution that can make breastfeeding a breeze. Whether you're making yourself a fancy charcuterie board or grabbing handfuls of shredded cheese straight from the bag, it can really help new mothers produce milk for their baby.

Green Leafy Vegetables

Everybody knows that dark leafy greens are nutrient-dense foods that promote health, and that's true when it comes to breastfeeding as well. Eating salads, kale chips, or green smoothies full of leafy green vegetables is a great way to boost your nutrition and your breastmilk at the same time.


Whether you prefer oatmeal, a fruit crumble with an oat-based topping, granola, or oatmeal cookies, oats are the way to go when you're breastfeeding. Tying them into your diet can help you and your baby stay happy and healthy.


Greek yogurt is another food you probably already enjoy that can have a positive effect on your supply. Try making a yogurt bowl by adding some fresh fruit and peanut butter to get your dairy, protein, and a serving of fruit

Any of these healthy breastfeeding snacks will help you and your baby thrive, but no matter what you choose, make sure you stay hydrated! Sometimes it can be hard to drink much water when you're busy watching a newborn, but keeping a water bottle around can really help you stay on track.

In the end, the most important thing is that you and your baby are happy and healthy. Fed is best! If you are trying to eat all of these foods and your milk supply still isn't ideal, don't be afraid to seek help from a lactation consultant to get personalized help and advice.

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