10 Foods That Increase Your Milk Supply

by | Nov 6, 2015 | Attachment Parenting, Green Parenting, Motherhood

Hello my loving parents,

As Ava’s birthday approaches I can’t help but wonder what her 3rd year will bring. However, one subject that has been brought up a few times is

“when is she going to stop nursing?”

As offensive and intrusive as that question is, I do always try to be as cool headed as possible when answering

“well, whenever she wants to”.


10 Foods That Increase Your Milk Supply

I understand that I am extremely lucky to be one of the very few American mothers who gets to nurse a toddler. In fact I hear many mothers telling me that they had to stop at 6 weeks, or 5 months because they just weren’t making enough milk. But what many woman don’t realize, is that through food you can increase your milk supply drastically!

And in fact, there are many foods that will decrease your supplies as well. So today I want to share with you what those foods are and be sure to check out these 10 Foods that Decrease Your Milk Supply for more information on what to stay away from!

10 Foods That Increase Your Milk Supply

10 Foods That Increase Your Milk Supply

1. Oatmeal

  • Let’s start with my favorite choice…oatmeal. This complex carbohydrate is great way for a nursing mama to start her morning off right. One of the key ingredients in lactation cookies actually, oats are rich in protein, fiber and iron. When making regular oatmeal be sure to use steel cut oats because they can help you produce more milk over the rolled oats. Try using almond milk instead of dairy when making your oatmeal. Almonds are rich in Omega-3 which assists in boosting your lactation hormones! (Check out this delicious list of top 10 oatmeal recipes here)
  • If oatmeal is not your thing, check out these amazing lactation cookies with oats!

2. Coconut oil & Coconut water

  • Coconut oil contains auric acid which is vital to breast milk. There is plenty of research on this if you want to know more, be sure to check out this website as well! It’s pretty fascinating actually. Coconut water is also very hydrating, and is highly recommended by lactation consultants.
  • Although you can buy any brand, I highly recommend Harmless Harvest or buying actual coconuts. These are the rawest forms of coconut water and therefore host the most benefits for baby, your milk and your postpartum body.

3. Leafy Greens

  • Spinach, Kales, Romain and Beet Leaves are all great choices as they contain vitamin A, iron, calcium and folic acid.
  • As an anemic, this is a great choice for me to help boost my iron count.

4. Avocado

  • Avocados contain folic acid, vitamin A & C and is great for lactation.
  • Enjoy these guys in some vegan pudding or on a delicious sandwich or salad.

3. Seeds

  • Fennel, Fenugreek, Cumin, Black Sesame, flax, chia, hemp, and Poppy are all great supply boosters! You can add them in anything from teas to salads. These seeds come with many benefits for you and baby, such as
    • Great for digestive systems, preventing or at least handling colic easier, constipation, irritants,
    • Fat burners and contain essential amino acids, vitamins and minerals.
    • Be sure to use in moderation!

6. Barley & Brown Rice

  • Barley is great for hydrating and lactation! Like quinoa you can add this in any meal throughout your day!
  • Brown Rice is not only an energy booster but also a hormone stimulator. The hormone I am talking about is one that helps to boost your lactation. Brown rice also helps to normalize sleep patterns and sleep is def a great thing for a nursing mother….or any mother for that matter!!!

7. Water

  • Proper hydration is important for a nursing mother. Water helps to increase the milk volume per feed and replaces the fluid lost during lactation….which is a lot! I suggest having a glass with each nursing, although you will probably feel like you need it anyways…always listen to your body.
  • See why I drink hot water and it’s benefits here!

8. Carrot Juice

  • Adding this into your diet is great for increasing milk supplies. Like the leafy greens, carrots contain high amounts of Vitamin A which is known to help boost your supply.
  • Don’t care for carrot juice? That’s ok just increase your carrot intake in your meals and you will still get it’s benefits as well as the extra fiber provided.

9. Garlic

  • Very well known for being a lactation booster, garlic is made up for many chemical compounds that help with lactation.
  • Can be eatin raw or roasted and has many added health benefits that go with it’s consumption.

10. Quinoa

  • Many great sources have stated that quinoa increases milk supply because its high in protein, amino acids, iron and phosphorus. It’s very versatile so you can add it to many different dishes throughout your day.
  • Please be careful not to eat it too often, because quinoa agriculture is not the greatest for the environment.

Enlighten Yourself

"We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves."


Hi I'm Ashleigh & I am on a mission to live a more peaceful harmonic lifestyle, whether it be through attachment parenting, plant based eating, up cycling or meditation. Come join me & start your path towards enlightenment & better living!

Read more about me here

Be sure to snap a photo & hashtag #omlivin of your family adventures! I would love to see your littles enjoying life!

There are so many reasons why breast is best, and when it comes to your supply I truly hope that you remember this list! You are giving your baby the best start in life and creating a bond that is so strong no one else in the world will be able to top it.


❤ ❤ A special thanks to my crunchy moms group for allowing me to use their beautiful nursing pictures!

10 Foods That Increase Your Milk Supply

Question of the Day:

What is your favorite lactating friendly food? Let me know in the comments down below!

Be sure to come back on our next Family Friday for more articles pertaining to family lifestyle & an alternative way of raising children. Don’t forget you can always subscribe to receive weekly emails in your inbox! Comments are always welcomed as well as opinions on my social media pages,  | Instagram | Twitter | Google+. Please try to be open minded towards each other and remember we are all trying to do what’s best. We can only expand our knowledge to those who are willing to hear it. Be educated, be wise and be kind. Thanks for reading and be sure to snuggle extra long with your littles this weekend, they won’t be little for long. ॐ❤


Written By: Ashleigh Nicole

Written By: Ashleigh Nicole

Ashleigh is a mother & wife who enjoys blogging in hopes to change this world for the better. Wanting to heal others inside-out as well as healing our planet Earth. Her passions include balancing the mind through meditation, knowledge & conscious parenting, the body through plant based eating, alternative medicine, & yoga, and the soul through up cycling, gardening, & sustainability. Keep your life balanced & subscribe to her weekly emails, follow OmLivin’ on instagram, twitter, pinterest or check her out on Google+ for more.

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