As a new mom, you’re probably wondering what to eat while breastfeeding to boost milk supply naturally. I remember sitting on the couch with my newborn, pumping and nursing around the clock, googling what foods would help support my supply. It can be overwhelming when you’re sleep-deprived, hungry ALL THE TIME, and trying to do the best for your baby. That’s why I created this helpful roundup of nourishing, milk-boosting foods to support you during your breastfeeding journey!
Breastfeeding burns calories and demands extra nutrition (more than pregnancy!), so it’s important to fuel your body with foods that not only keep you full but also support hormone balance, hydration, and milk production. Here are 12 foods that may help increase your milk supply, along with tips on how to enjoy them.
Why Your Diet Matters While Breastfeeding
Eating well while breastfeeding doesn’t have to be complicated, but your body does need extra calories, fluids, and certain nutrients to maintain milk production. A balanced diet can help with postpartum recovery, energy levels, and yes—milk supply.
Some moms notice a dip in supply when they skip meals, are dehydrated, or aren’t getting enough nutrient-dense foods. Others find that certain foods can give their milk supply a natural boost. While there’s no magic food that guarantees increased production, incorporating lactation-friendly ingredients can support your overall breastfeeding success.
12 Milk-Boosting Foods to Eat While Breastfeeding
Here are 12 great foods to consider adding to your daily routine if you’re wondering what to eat while breastfeeding to boost milk supply:
1. Oatmeal
Oats are one of the most popular lactation foods. They’re rich in iron, fiber, and complex carbs that support milk-making hormones. Try oatmeal for breakfast, oat milk in smoothies, or bake up a batch of lactation cookies.
2. Flaxseed
Flaxseeds contain phytoestrogens that may support milk production. They’re also rich in omega-3 fatty acids and fiber. Add ground flax to oatmeal, yogurt, smoothies, or homemade muffins.
3. Brewer’s Yeast
Often used in lactation cookies, brewer’s yeast is high in B vitamins and iron. It can be bitter on its own, so blend it into baked goods or smoothies for the best flavor. I personally buy this brewer’s yeast from Amazon, it has no taste and has helped increase and maintain my milk supply!
4. Leafy Greens
Spinach, kale, collards, and Swiss chard are all packed with calcium, iron, and vitamins A and C—all of which support postpartum recovery and healthy lactation. Sauté them into eggs, stir into soups, or blend into smoothies.
5. Sweet Potatoes
Sweet potatoes are a comforting carb loaded with beta-carotene and vitamin C. They support immune health and energy while helping keep you full. Roast them, mash them, or add to stews.
6. Chickpeas
Chickpeas are a plant-based protein rich in iron and fiber. They also contain plant estrogens that may support milk supply. Snack on roasted chickpeas, toss into salads, or blend into hummus.
7. Garlic
Garlic may increase milk supply—and some babies even nurse more eagerly when moms eat garlic. Use it to flavor pasta, soups, and roasted veggies. Just monitor your baby for any sensitivity.
8. Fennel
Fennel is a traditional galactagogue that may stimulate milk production. You can enjoy it cooked (like roasted or sautéed fennel bulb), or sip fennel tea.
9. Almonds
Almonds are a nourishing snack loaded with protein, calcium, and healthy fats. They’re easy to grab when you’re nursing or pumping, and they support both energy and milk supply.
10. Bone Broth
Rich in collagen, minerals, and hydration, bone broth is a comforting way to nourish your postpartum body. Sip it warm, or use it as a base for soups and stews.
11. Eggs
Eggs are an easy, high-protein food that supports postpartum healing. They’re rich in choline, a nutrient important for your baby’s brain development too.
12. Berries
Berries are loaded with antioxidants and vitamin C, and they support immune health while satisfying your sweet tooth. Add them to yogurt, oatmeal, or eat them fresh.
💌 Want honest, helpful mom tips (without the overwhelm)?
Sign up for The Monthly Mama Moment — a once-a-month email filled with real-mom favorites:
• Baby gear that’s actually worth the hype 🍼
• Easy, mom-friendly meals + snacks 🍽
• Must-listen podcast episodes 🎧
• And little joys that make motherhood feel lighter 🤎
It’s like a cozy check-in from one mom friend to another.
👉 Join now and get the next issue at the end of this month!
Smart Snack Ideas for Breastfeeding Moms
If you’re often wondering what to eat while breastfeeding to boost milk supply and only have one hand free, snacks are your best friend. Try pairing a protein with a healthy carb or fat to stay full and energized.
Here are a few snack ideas:
- Oatmeal lactation cookies with flax and brewer’s yeast
- Whole grain crackers with hummus or avocado
- Greek yogurt with berries and honey
- Hard-boiled eggs with sea salt
- A handful of almonds and dried fruit
My favorite snack? These no-bake lactation bites from The BakerMama! They taste amazing and have personally helped my supply. I add cinnamon (I looove cinnamon) and usually have two a day. They’re easy to prep and even easier to eat while nursing or pumping. Plus, they have oats, flax seed, and brewer’s yeast! And chocolate, because we all could use a mood boost while caring for a baby.
Foods to Watch Out For While Breastfeeding
While every mom and baby pair is different, here are a few foods some moms choose to limit if they notice supply or tummy issues:
- Peppermint and sage: These herbs may reduce supply in larger quantities
- Alcohol: Can affect letdown and should be consumed cautiously
- Too much caffeine: Excess amounts may disrupt baby’s sleep
- Spicy foods: Some babies may get fussy or gassy (though many tolerate it well!)
- Dairy: If you notice your little one struggling with gas, I suggest trying to cut out dairy. That’s what we had to do with Oliver and it made a night and day difference in his gas and mood within 24 hours! I’m still dairy-free and will probably try and reintroduce past the 6 month mark when babies’ gut biomes change.
Always listen to your body and your baby. What works for one mom may not work for another!
Want more ways to naturally increase your milk supply? Read this post for top ways to naturally increase your milk supply – including adding a power pumping session to your pumping routine. Not sure when or how to power pump? Fill out the form below to grab your free Power Pump Schedule, whether you have an hour, or only 30 minutes!
Final Thoughts + What’s Coming Soon
Now you know what to eat while breastfeeding to boost milk supply and support your postpartum recovery. These milk-boosting foods are simple, nourishing, and easy to work into your daily routine.
I’m currently putting the final touches on my Nursing & Pumping Bundle—which will include:
- A printable list of milk-supporting foods
- My favorite snack combinations
- Sample pumping schedules
- Milk supply tracker
- And much more!
Stay tuned! You’ll be able to grab it soon—and it’s designed to make your breastfeeding journey feel a little less overwhelming, so you can focus on you and your baby.
You’ve got this, Mama 🤎