Lactation Boosters: Foods that Help Your Milk Supply


lactation boosters

Don’t get me wrong, breastfeeding has been amazing for my daughter and the bond she and I could create, but it is like a second full-time job! Doctors might tell you breastfeeding will help you lose the baby weight incredibly fast. Of course, that was a selfish reason to start, but the whole experience was amazing, and for 14 months, I was dead set on providing nourishment for my child as best I could. I fed her as often as I could and pumped when I was at work. When I felt a dip in my supply, I did everything in my power to make sure I was still able to maintain.

Maintaining that Liquid Gold

There was a time when I had such a large stash that I had no room in my freezer. I provided for my child and donated to other moms who were not as fortunate as I was. There was even an incident when I ran out of whole milk while cooking for my husband and used breast milk instead. Of course, I let him know about it, but not until after he ate his whole meal and went back for seconds of what he called “the best macaroni and cheese I ever ate.” You’re darn right it was!

When I went back to work, and during certain times of the month, I would notice a dip in my supply. On many occasions, I felt like Gollum crying, “My precious liquid gold,” but we made it through the rough times, and I was ecstatic to continue my journey. I was very close to the lactation consultant on hand at Florida Hospital, where I gave birth, and would see her once a week to ask the most ridiculous questions about anything and everything. She was more than patient with me and such amazing support. We would meet in a group with other nursing mothers and discuss the trials and tribulations that come with motherhood. (Hi Shelley!).

Super Foods for Boosting Lactation

I learned rather quickly the different foods that would help boost my supply in case of a dip. Surprise…alcohol is on the list! Some of the most delicious milk supply boosting foods are:

  • Oatmeal (Although steel-cut is the most helpful, instant oatmeal works, too).
  • Berries
  • Sweet potato
  • Eggplant
  • Yogurt
  • Almonds

Among these foods, ginger and garlic add a layer of flavor to your supply while increasing its amount. Although they add little to no flavor boosters, adding flaxseed and brewers yeast to any recipe will also boost your supply. How could I forget, BEER?! The barley used to create beer aids in stimulation and increases prolactin. Scientifically speaking, non-alcoholic beer also yields the same outcome, even though it doesn’t take the edge off of listening to the baby crying for hours on end.

My favorite of all was lactation cookies. I know what you’re thinking…how can something be so healthy and still be called a cookie. Well, you won’t know until you try them. Contrary to popular belief, there is no actual breast milk in milk-boosting cookies. However, they are DELICIOUS and deceiving to others. My husband loves to eat any of the cookies I make, including these cookies. He had no idea they were specifically made to help increase my milk supply before eating them, and quite frankly, didn’t care after. 

I received the recipe from a mom I met during my weekly lactation meetups. I made them so often that I memorized the recipe. This is how I received it, and how I shall share it with you…(don’t say I never gave you anything).

Below is the full recipe card. Please feel free to add or leave out anything to suit your taste. Although this recipe was passed on to me, I have on many occasions adapted to suit my cravings, including adding dried cranberries, a little orange zest, and white chocolate. YUM!

[yumprint-recipe id=’3′]I hope you find these yummy snacks and foods as helpful as I did. Yes, it was a long, difficult race, but I sure am happy to have run it. I hope to see you all at the finish line!