Breastfeeding Diet Secrets for Enhancing Milk Supply

This post may contain affiliate links. Full disclosures here.

When it comes to the best breastfeeding diet, you have A LOT of options!

Additionally, there is also a lot of advice on the web as to what the best diet practices are to help with breast milk production. 

In this eye-opening and informative read, you will see specific dietary additions and supplements that seem to be the best breastfeeding diet for a productive milk supply.

You will also be introduce to some beneficial breastfeeding resources that instantly help you master your milk supply for good!

Disclaimer: I am not a dietician or doctor and all of these tips are what worked for me. The information found in this article are based on factual evidence and research. However, it is always recommended to consult with your doctor before making any changes to your diet and supplemental intake. 

Dairy Free Breastfeeding Meal Ideas 

A breastfeeding mom’s meal guide to eating dairy free without sacrificing taste or milk supply!

A mock up of this dairy free meal ideas ebook on an iPad and iPhone.

Free Download

Milk Supply and Diet while Breastfeeding

Nutrition can have a powerful affect on not only your health, but also your breast milk supply.

This is especially true when you know how to give your body the right nourishment while breastfeeding.

Having said that, the reason I worked so hard to find the best breastfeeding diet for me had to do with a fluctuating milk supply and the worry that came along with that.

Maybe you’ve experienced this too?

If so, you will be interested to know there are certain foods and supplements you can take that help promote more breast milk production.

Below I’ll share a list of the top lactation foods and supplements I swear by that helped me increase my milk supply fast!

Best Foods to Have While Breastfeeding

The foods and supplements listed below would be considered galactagogues. Which is any food, herb or medication that promotes or increases the flow of a nursing mother’s milk. (source)

After you’re done checking these out, the next section will go into further detail on how to incorporate them into your diet.

  • Nuts & Nut Milks (Protein, fiber and magnesium)
  • Oats (Iron, vitamins and minerals)
  • Flax Seeds/Oil (Omega 3’s and minerals)
  • Eggs (Iron, vitamins and minerals)
  • Brewer’s Yeast (B vitamins)
  • Bone Broth (Collagen and minerals) 
  • Calcium and Magnesium 
  • Probiotics 

Now that you have a solid list of some super galactagogues, how should you use them in your breastfeeding diet?

Below, you will get some ideas on how to easily incorporate them and start reaping the benefits of a major boost in milk supply!

1. Nuts

Nuts and nut milks are a wonderful addition to a breastfeeding mom’s diet. They are full of protein and calcium which can help your body produce more milk.

I’m sure you’ve heard of the Pink Drink from Starbucks?

Breastfeeding moms make multiple trips a week to the cafe to get this perfect breastfeeding drink because it is so effective at increasing their milk supply.

They are also pretty and taste good as well!

2. Oats

Oats are the O.G. galactagogue for breastfeeding moms. You can find oats in almost every lactation recipe out there.

Here are some ways to eat more oats while breastfeeding:

  • Make overnight oats – you can find a recipe for overnight oats in this breastfeeding snack ideas post.
  • Daily bowl of oatmeal
  • Oatmeal cream pies
  • Oatmeal cookies
  • Oat milks

3. Bone Broth

This super food has so many wonderful health benefits!

Some of them include; relief of joint pain because of the collagen, healthy skin and hair and immune system support.

My favorite way to use bone broth is in smoothies. Here’s a tip for using this bone broth in smoothies, add it at the very end and blend at the lowest speed. 

If you fail to do so, the powder gets extremely frothy. Trust me, it’s nasty if it’s over-blended!

Click here to order some of this bone broth at Amazon.

Milk Dust is an amazing protein lactation powder made just for health-loving breastfeeding moms. It’s an all-in-one milk boosting super food in powder form. Add it to all of your lactation smoothie recipes for instant nutritional benefits and the capacity to help your body make more milk!

Milk Dust Lactation Protein Powder

4. Flax Seeds

Flax seeds are probably my star player.

I always see an instant increase in my milk supply shortly after adding them into my diet.

The way I like to eat them is to first grind the seeds and then add them into a no bake lacation bites recipe or drizzle it in oil form into delicious lactation smoothie.

5. Brewer’s or Nutritional Yeast

Did you know that Nutritional Yeast  is a terrific cheese replacement!

I sprinkle it on my eggs every morning and it really does add that rich cheesey flavor. You can even sprinkle it on plain popcorn for a cheesy, yet healthy snack!

Nutritional Yeast is a must-have food item especially for dairy free breastfeeding moms.

6. Calcium and Magnesium

Calcium and Magnesium supplements can be found at most health food stores and online. 

I like to take the liquid version before bed at night because the magnesium is a natural relaxant and can promote a better night’s sleep.

This is the liquid minerals supplement I take and Amazon carries it.

A dip in calcium can also happen during a woman’s menstruation which is a big cause of low milk supply for moms who are still breastfeeding. (source)

Taking calcium before and during your period can help combat this.

7. Probiotics

I am a firm believer in gut health and even though I’m no doctor, I do notice a significant difference in my overall health and well-being when I am sticking to a probiotic regimen.

I also found this to be true while breastfeeding.

A combination of nutritious foods, multi-vtimains and probiotics seemed to help give my body more energy to focus on breast milk production.Breastfeeding diet and foods infographic

Breastfeeding, Exercise and Milk Supply

Maybe you’re interested in how to maintain your milk supply while exercising and eating right? 

You may be hesitant to really jump into a workout regimen or alter your diet while breastfeeding and this is totally understandable!

However, wanting to get your fit and trim body back after baby WHILE breastfeeding is still possible!

You can accomplish this with the help of the Postpartum Cure. Which is a unique online fitness and healthy eating course for breastfeeding moms, created by one. 

Kate, the creator, knows how important not losing your milk supply is. So she created a diet plan and exercise routine with that being the most important detail.

You’re invited to see if the Postpartum Cure is exactly what you’ve been needing by clicking here.

The Best Way to Manage Your Milk Supply 

As a first time mom, you may not be as prepared for milk supply issues and breastfeeding set-backs or to know how to troubleshoot a sudden decrease in milk supply or a bad latch and beyond.

Some of that may sound scary, but it doesn’t have to be mama!

You can avoid these breastfeeding and milk supply struggles before you even encounter them.

You’re invited to gain the breastfeeding and milk supply knowledge that will provide you with the unwavering confidence you need and want to have for a successful breastfeeding experience from day one.

Here is how you take that step…

The Ultimate Breastfeeding Class and Master Your Milk Supply together is your must-have milk supply management guide and most valuable breastfeeding resource library.

With these two courses from Milkology, you will learn how to take control of your milk supply and breastfeeding story before it even starts and forget about stress, defeat or doubt.

P.S. Enroll in The Ultimate Breastfeeding ClassandMaster Your Milk Supplyand I’ll also send you an a helpful pumping course for FREE! Contact me after you enroll to claim this gift.

Best Protein Powder for Breastfeeding

Next on this list of breastfeeding foods and supplements is the best protein powder for breastfeeding. You may be interested in a lactation protein powder for a few different reasons.

  • Protein breastfeeding powders are quick and convenient and taste great.
  • They are formulated with concentrated ingredients to help promote a nourished mama who is primed to produce milk. 
  • You can customize them by adding different ingredients for a variety of drink options.

I’d like to once again talk to you about Milk Dust, the best breastfeeding protein lactation powder. 

In my opinion, this protein powder takes the cake because it was crafted by a real breastfeeding mom who knows her health and how to balance making milk while nourishing her body and getting back in shape.

If you’re interested in adding a protein powder to your breastfeeding diet, Milk Dust would be my recommendation.

Free E-Book!

✔︎ Lactation Recipes

✔︎ Pumping Schedules

✔︎ Lactation Aids List

Milk Supply Rescue E-book mockup on iPad.

Download Now

Summary

Did you get some good ideas on how to help your breast milk production with some extra nourishment added into your diet while breastfeeding?

Again, I am no nutritionist, just a mom like you who tried everything to combat being a “just enough-er”. These breastfeeding diet suggestions are what worked for me, and hopefully they will you too!

Below is a second look at what was covered today for your reference.

Don’t forget to choose an image to save this article for later!

  • Breastfeeding requires mom to evaluate her milk supply.
  • Babies can have sensitivities to the dairy mom consumes in her diet.
  • A good diet can be very beneficial to maintaining a healthy milk supply.
  • Supplements can play a big role in promoting milk supply.
  • Seek a doctor’s advice before making any dietary or supplemental changes.

P.S. You can never be too prepared when it comes to anticipating your baby’s needs. Don’t go without this must-have breastfeeding online course. It’s only $19 and 90 minutes to complete, you’ll be so happy you did!

References:

  1. https://kellymom.com/bf/can-i-breastfeed/herbs/herbal_galactagogue/
  2. Breastfeeding Diet 101 – What to Eat While Breastfeeding: https://www.healthline.com/nutrition/breastfeeding-diet-101

best diet and supplements for milk supply - pinnable image

Please Share!

FREEBIE of the Month!

A breastfeeding mom's meal guide to eating dairy free without sacrificing taste or nourishment.

A mock up of this dairy free meal ideas ebook on an iPad and iPhone.

Claim Your Copy