7 Super Foods That Help You Lactate

7 Super Foods That Help You Lactate
Did you know that nearly half of mothers around the globe stop breastfeeding way before they want to because of insufficient milk production? Yeah…that’s definitely a bummer! I mean...it is a devastating fact that still plagues mothers everywhere. A mother’s priority is to make sure her child is adequately fed with her breast milk, but what can she do to help boost her milk production, you ask? Well, I’ve compiled a list of the top 5 superfoods that will help any mama make more milk. Let’s go down the list, shall we?

Table of Contents

1. Water

A glass of water next to a breastfeeding mother and her baby. - 7 Super Foods That Help You Lactate

Okay mamas, believe me. This is not a trick. Although this is technically not food, water actually helps you lactate. After all, breast milk is liquid so you do need to drink loads of water to replenish your body in order to produce an adequate amount of milk for your baby. Given how important water is during pregnancy, it's no surprise how critical it is for breastfeeding.

2. Lactation Cookies

lactation cookies on a table - 7 Super Foods That Help You Lactate

Yummm!!! Who knew delicious cookies could help you produce more milk? Well, lactation cookies can. These yummy cookies are packed with oats, brewer’s yeast, and flaxseed. Oats provide whole grains, fiber, and iron. Brewer’s yeast consists of B Vitamins and amino acids. Flaxseed is essential for brain development which is passed on to the baby through breastfeeding. These three ingredients work well together to help mamas lactate.

3. Oatmeal

bowl of oatmeal - 7 Super Foods That Help You Lactate

Now, this is a superfood every mama needs to boost her milk supply. Oatmeal is a comfort food that helps nursing moms relax, which in turn helps release the hormone Oxytocin. This hormone is responsible for milk production. Oatmeal is also known to fight cholesterol and maintain a healthy blood pressure. It is also a powerhouse food rich in iron.

4. Herbal Tea Supplement

cup of fengreek tea - 7 Super Foods That Help You Lactate

Milky is an on-the-go herbal tea supplement that helps promote lactation. Produced by twin sisters, Tia and Tamara Mowry, this natural lactation supplement is made from Fenugreek, an herb that helps enhance your milk.


5. Spinach and Carrots

spinach and carrot salad - 7 Super Foods That Help You Lactate

As the saying goes, eat your vegetables daily to keep the doctors away! No truer words have been spoken! The more you breastfeed, the more you'll lose nutrients and vitamins. So it is essential to replace what you lost during breastfeeding. You cannot go wrong with spinach, no ma'am! Spinach is an extremely good source of calcium, iron, vitamin K, A, and Folic Acid. Folic Acid is essential for women who are pregnant and breastfeeding and is known to increase milk supply. Carrots are also high in Vitamin A and beta-carotene, nutrients lactating mothers constantly need.

6. Salmon

plate of cooked salmon - 7 Super Foods That Help You Lactate

Some doctors do not approve eating raw foods while lactating, so I would highly recommend cooking your salmon before eating. Salmon has Essential Fatty Acids as well as Omega-3 Fatty Acids. They help improve nutrition to help produce the hormones necessary for milk production. Breast milk is naturally made up of essential fatty acids, so having more of it will help a mom make fattier, more nutritious breast milk.

7. Brown Rice

bowl of brown rice with chop sticks - 7 Super Foods That Help You Lactate

Brown rice is a whole grain that helps with lactation. It is an unprocessed rice that is packed with complex carbohydrates. It gives a lactating mom the energy needed to produce milk. Researchers say brown rice can increase serotonin levels in the brain. It helps regulate mood, appetite, and sleep. When you have these three key ingredients, lactation is easy, and supply is bountiful.


Well, there you have it, mamas! Give these foods a try and see if they help you lactate. No mother should have to stop breastfeeding her baby way before she is ready to. So go ahead...it won't hurt to try. Give it a go! What do you have to lose anyway?


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