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11 recipes that increase breast milk supply

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With all three of my boys, I was always wishing I had more milk. I was able to produce enough to satisfy, but I was so envious of those post-partum moms around me feeling up their freezer with their breast milk.

I tried everything from drinking a ton of ginger tea to buying Fenugreek  and blessed thistle to increase my milk supply. Though to be honest, when I found out I should take 2-3 capsules 3 times a day, I gave up on that theory!  I barely had time to fix myself a meal much less remember to take that many pills!


So, I turned to food. I researched until I found foods I actually liked and I would seek out recipes that included these items. Here are 11 recipes that contain lactation-boosting foods:


1. Pumpkin Muffins by Making Thyme for Health

Key ingredient that boosts lactation:  Oatmeal – Just about every post about increasing milk supply includes oatmeal as a top recommendation. explains “Oatmeal contains iron and studies have shown that maternal anemia (low iron levels) can cause a decrease in milk supply.”



2.  Skinny Chicken Fried Rice by Skinny Mom

Key ingredient that boosts lactation:  Brown Rice – Not only do they improve lactation and boost your energy levels, brown rice also works to stabilize your blood sugar levels.


Photo Credit: Bryan Ochalla / Flickr


3. Apricot Pork Loin by Recipe Lion

Key ingredient that boosts lactation:  Apricots – “Apricots like most lactogenic foods contain tryptophan, which naturally boosts prolactin levels,” writes The Baby Diaries.


Photo Credit: USDA AMS / Flickr


4.  3-Ingredient Biscuits by Gimme Some Oven

Key ingredient that boosts lactation:  Coconut Oil – Since breast milk is 50% fat, you’ll need to be consuming your fair share of fat. Coconut oil is a fabulous option for natural saturated fats and these delicious biscuits are the way to go when it comes to coconut oil.

Photo Credit: Bordecia34 / Flickr



5.  Chai-Spiced Sweet Potato Pancakes by Ambitious Kitchen

Key ingredient that boosts lactation: Sweet Potatoes – Not only are sweet potatoes high in iron, which protects moms from anemia, but it helps boost liver health as well as increases milk supply.

Photo Credit: Steven Depolo / Flickr

Photo Credit: Steven Depolo / Flickr


6.  Cherry-Almond Smoothie by Sweet Peas and Saffron

Key ingredient that boosts lactation:  Almonds – These nutritious nuts are often regarded as a galactagogues–defined as a food that promotes or increases the flow of a mother’s milk.


Photo Credit: Gabriel Garcia Marengo / Flickr


7.  Lactation Cookies by How Sweet It Is

Key ingredients that boosts lactation:  Half of the ingredients! With a smart combination of oats, brewers yeast, flaxseed and coconut oil…you can’t go wrong with these little bites when it comes to producing more breast milk!

Photo Credit: Heather / Flickr

Photo Credit: Heather / Flickr


8.  Carrot Cupcakes by Holly’s Cheat Day

Key ingredient that boosts lactation:  Carrots – The vitamin A in carrots helps promote lactation.

Photo Credit: Rachel Kramer Bussel / Flickr

Photo Credit: Rachel Kramer Bussel / Flickr


9.  Simple Hummus by The Wholesome Dish

Key ingredient that boosts lactation:  Chickpeas – Along with lentils and other beans, chickpeas are known to help increase energy. When paired with another lactogenic food, garlic, hummus is an excellent snack for nursing mothers.

Photo Credit: Hungry Dudes / Flickr

Photo Credit: Hungry Dudes / Flickr


10.  Union Square Cafe Bar Nuts by Cookies & Cups

Key ingredients that boosts lactation:  Cashews & Macadamia Nuts – The best choices for giving your lactation a boost are cashews and macadamia nuts. They are also rich in good fats for you and your baby.

Photo Credit: s58y / Flickr

Photo Credit: s58y / Flickr


11.  Green Papaya Salad by Asian Fusion Girl

Key ingredient that boosts lactation:  Green Papaya – It can boost the production of the oxytocin hormones which regulates the production of breast milk.

Photo Credit: Jeremy Keith / Flickr

Photo Credit: Jeremy Keith / Flickr


So many wonderful snacks and meals to choose from…you can’t go wrong, especially if you try them all! Don’t forget that while all of these are great suggestions, water is by far your best friend when it comes to increasing your supply.

Best of luck on your breastfeeding journey!


PLEASE COMMENT BELOW: What is your secret ingredient and/or recipe for increasing your breast milk supply?

To submit YOUR personal stories on breastfeeding, pumping or mommy nip-slips (frustrating, hilarious, sweet and/or heartbreaking–oh yeah, it’s ALL in there!) to possibly be included in our next book “Pumped” – please e-mail

Feature photo credit: Didriks / Flickr

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