What should nursing mothers eat to produce more milk?

What foods should I eat while breastfeeding? Focus on making healthy choices to help fuel your milk production. Opt for protein-rich foods, such as lean meat, eggs, dairy, beans, lentils and seafood low in mercury . Choose a variety of whole grains as well as fruits and vegetables.

What can I drink to increase lactation?

Herbal Teas (e.g., fenugreek, nettle, fennel) Research Evidence: Adding fenugreek to your diet (either as a tea or supplement) has been shown to increase milk production, especially in the early days of breastfeeding. Recommendation: Enjoy a cup of herbal tea (fenugreek, nettle, or fennel) daily.

What makes a mother produce more milk?

People who breastfeed can increase milk supply by feeding their baby on demand, frequently expressing their milk, adapting their breastfeeding practices, and following a healthy lifestyle. It is also helpful for people to speak with lactation consultants for direct advice on naturally producing more milk.

Which fruit increase breast milk?

Apricots and dates Eating apricots and dates can increase prolactin, which is the hormone that tells your body to produce milk. Apricots contain essential nutrients such as dietary fiber, vitamin A, vitamin C and potassium. Fresh is better than canned. If you have to go with canned, avoid apricots packed in syrups.

How quickly do breasts refill?

To put a number on it, it usually takes about 20 to 30 minutes after feeding to generate enough milk for your baby, and about 60 minutes to replenish fully. The more often your baby feeds, and the more they empty your breasts, the more milk your body will produce.

Will pumping every hour increase milk supply?

Generally, moms should be pumping every 3 hours . Pumping more often can help stimulate breasts to produce more milk. Moms can try pumping both breasts for 15 minutes every two hours for 48-72 hours. Then moms can return to their normal pumping routine. Pumping for longer than 30 minutes may not be beneficial.

How can I increase my milk supply in 30 minutes?

Hands-on pumping to increase expressed milk. If your baby is not breastfeeding directly at all, or you can't yet pump enough milk for her, a technique called 'hands-on pumping' can be useful. It has been shown to increase the amount of milk mums can express in a session. The whole process takes around 25 to 30 minutes.

Does cranberry juice increase milk supply?

Cranberry is most often used for prevention of urinary tract infections. It has no specific lactation-related uses .

Does drinking water increase breast milk?

Although drinking more fluids won't help you produce more milk , it will keep you from becoming dehydrated – which is just as important. Symptoms of dehydration can include headache, fatigue, and constipation. Most nursing moms should aim to drink a total of 2.5 to 3 quarts of water a day.

50 Super Delicious Lactation Boosting Recipes For Nursing Moms (2024)

Home » Breastfeeding

By The Gentle Nursery Published: March 21, 2020 Updated: November 1, 2023
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I’ve compiled a list of 50 of the best, tried and tested, super tasty lactation boosting recipes for mamas who are looking for some lactation support.

Table of Contents

Top 3 tips for a healthy milk supply

1. Feed baby on-demand

Feeding your baby on a schedule is one of the most common mistakes new moms make that reduces their milk supply. If you want to establish a healthy milk supply, you need to feed your baby on demand!

Your milk production and supply are highly dependent upon how much milk your baby actually needs and gets.

2. Empty your breasts

Make sure your breast are fully emptied. Your milk production and supply are highly dependent upon how much milk your baby actually needs and gets.

Not emptying the breast you are feeding from can cause a drop in your milk supply.

I would also encourage using a lactation massager during each nursing session to not only improve your milk flow and clear up clogged ducts, but to help fully empty your breasts.

If you’re dealing with a breast milk oversupply issue (like me) and are wanting to lower your milk production, the method I described above may not be suitable for you. Make sure you speak to a Certified Lactation Consultant.

3. Drink your water & add galactagogues to your diet

You should drink at least half your body weight (lbs) in ounces. So if you weigh 150lbs, aim to drink 75oz. of water daily.

If this seems like a lot, a giant water bottle makes it super easy…Plus breastfeeding does tend to make you make you VERY THIRSTY so you should have no issues getting all your water in.

Aside from water, having a galactogue-rich diet can help improve your milk supply. Below are 50 of the best lactation-boosting recipes to help give you a healthy milk supply!

50 Delicious Lactation Boosting Recipes For Nursing Moms

Lactation Cookie Recipes

If you’re like me and can eat a batch of cookies day after day, you’ll love these lactation boosting recipes featuring some of the best cookie recipes to turn you into a milk making machine!

Dark Chocolate Lactation Cookies from How Sweet Eats
Easy Oatmeal Pudding Lactation Cookies from Milkology
Oatmeal Chocolate Chip Lactation Cookies from I Can Cook That
Oatmeal Chocolate Chip Lactation Cookies from Thrifty Nifty Mom
Easy No Bake Lactation Cookies for Nursing Moms from It’s a Mother Thing
Carrot Cake Lactation Breakfast Cookies from A Healthy Slice Of Life
Oatmeal Raisin lactation cookies from The Best Ideas For Kids
Oatmeal Chocolate Lactation Cookies from Bunsen Burner Bakery
Easy No-Bake Peanut Butter Lactation Bites from Milkology
Date & Oat Lactation Energy Bites from Detoxinista
Cranberry & White Chocolate Lactation Cookies from Mums With Bubs
Chocolate Chip Toffee Lactation Cookies from Mama Loves Food
Chocolate Chip Sea Salt Lactation Cookies from Ambitious Cookies
Gluten-Free Oatmeal Chocolate Chip Lactation Cookies from The Toasted Pinenut
Apple Pie Lactation Cookies from Love Our Littles
M&M No-Bake Lactation Bites from Exclusive Pumping

Lactation Brownie Recipes

Grab you a glass of milk and enjoy these lactation boosting recipes featuring some of the gooiest and most chocolatey-boobie loving brownie recipes.

Easy Lactation Brownies from Tula Mama
Lactation Brownie Boobie Bites from A Daily Dose Of Moms
Lactation Brownies from Sugar and Soul
Loaded Lactation Brownies from That’s Lindsay With An A

Lactation Muffin Recipes

Irresistible Pumpkin Spice Lactation Muffins from Love Our Littles
Banana Oat Mufins Lactation Muffins (without Brewer’s yeast) from Love & Other Spices
Blueberry Oatmeal Lactation Muffins from What MJ Loves
5-Ingredient Pumpkin Lactation Muffins from Milkology
Chocolate Chip Lactation Muffins from Exclusive Pumping
Banana Chip Lactation Muffins from Amanda Fontenot

Lactation Smoothie Recipes

Summer is right around the corner! The following lactation-boosting recipes feature some of the best refreshing and delicious lactation smoothies to help boost milk supply.

Strawberry Banana Lactation Smoothie from Exclusively Pumping
Delicious Blueberry Based Lactation Smoothie (that isn’t fattening) from Bun Maternity
Chocolate Lactation Smoothie from Making Of Mom
Peanut Butter Apple Pie Lactation Smoothie from We’re Parents
Papaya Boobie Smoothie from Jillian Harris
Pumpkin Spice Lactation Smoothie from Mama Thrive Wellness Co.
Mango Madness Lactation Smoothie from Vigor It Out
Superfood Lactation Smoothie From Damy Health
Carrot Cake Vegan Lactation Smoothie from Abbey’s Kitchen
Tropical Pink Lactation Smoothie from Joyful Messes
Green Lactation Smoothie from Detoxinista
The Perfect Green Lactation Smoothie From The Postpartum Cure
Quick Results Lactation Smoothie from Swaddles N’ Bottles
Banana Oat Lactation Smoothie from Pregnant Mama Baby Life
Coconut, Banana, and Oat Lactation Smoothie from Healthy Mummy
The Best Lactation Smoothie from Breast Pump Expert
Chocolate & Banana Boobie Smoothie from Stay At Home Mum

Lactation Breakfast Foods

Need I say more?

Blueberry Lemon Lactation Pancakesfrom Hunger Thirst Play
Triple Berry Lactation Waffles from Bucket List Tummy
Lactation Pancake Bites from The Lactation Nutritionist
Lactation Boosting Oatmeal Pancakes from Freshly Moms
Overnight Brownie Batter Chocolate Oats from The Little Nest
Lactation Overnight Oats with Peanut Butter and Chocolate Chips from Exclusive Pumping
Overnight Peanut Butter and Honey Lactation Oats from Swaddles N’ Bottles
Blueberry Brown Sugar Overnight Lactation Oats from Thyme and Joy