Best Foods and Snacks to Increase Milk Supply
By Wendy Colson, RN, IBCLC, RLC
Every breastfeeding mom wonders at some point: Am I making enough milk? The good news is, there are many nourishing foods called lactogenic foods that can support your body’s milk production. Combined with plenty of breastfeeding, pumping, and skin-to-skin, these foods can help you fuel your supply and your own energy needs.
Whether you’re cooking at home or grabbing a snack on the go, here are the best foods (and a few BOOBIE Superfood shortcuts!) to keep your supply strong.
Top Milk-Boosting Foods for Breastfeeding Moms
Quality Protein
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Examples: chicken, beef, eggs, tofu, tempeh, fish
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Why they help: Your protein needs increase while breastfeeding, and protein helps sustain milk production.
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Easy ideas: Batch-cook proteins in a slow cooker, keep hard-boiled eggs on hand, or grab a rotisserie chicken.
- On-the-go option: BOOBIE Lactation Bars* pack 11g of lactation-supporting protein into a convenient snack.
Nuts & Seeds
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Examples: almonds, chia, flax, fennel seeds, sunflower seeds
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Why they help: Full of healthy fats, zinc, and omega-3s for energy and milk support.
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Easy ideas: Sprinkle seeds into yogurt, smoothies, or salads.
- Superfood scoop: BOOBIE Chocolate Peanut Cone Lactation Cookie Bites* contain peanuts, flax, and other lactogenic ingredients in one easy bite.
Whole Grains
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Examples: oats, barley, brown rice, quinoa, millet
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Why they help: Rich in beta-glucan (supports prolactin, the milk-making hormone), plus B vitamins and fiber for steady energy.
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Easy ideas: Overnight oats, grain bowls, or a side with stir-fry.
- On-the-go option: BOOBIE Lactation Bars* meet 21% of your daily intake of fiber with just one bar!
Dark Leafy Greens
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Examples: spinach, kale, collards
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Why they help: Provide iron, calcium, and phytoestrogens that can support milk supply.
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Easy ideas: Toss into smoothies, sauté with eggs, or use in salads.
- Try this: Milk-Boosting Smoothie Recipe featuring BOOBIE Mother of all greens* created by Wendy. Find more recipes in our blog.
Root Veggies & Legumes
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Examples: sweet potatoes, carrots, beets, chickpeas, lentils, black beans
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Why they help: Great sources of beta-carotene (Vitamin A precursor) and plant-based protein + fiber.
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Easy ideas: Roast a batch of veggies, snack on hummus with carrots, or toss beans into soups and salads.
Herbs & Spices
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Examples: basil, dill, garlic, fennel, anise
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Why they help: Flavorful and traditionally linked with lactation support.
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Easy ideas: Add fresh herbs to grain bowls, eggs, or roasted veggies.
Other Ways to Support Milk Supply
In addition to nourishing foods, these habits help your body maximize milk production:
Eat enough calories: Breastfeeding requires more energy—don’t skip meals!
Stay hydrated: Aim for plenty of water (try adding fruit or electrolytes like BOOBIE Hydromom for variety).
Frequent breastfeeding/pumping: The more often milk is removed, the more your body makes. Check out our blog on Power Pumping if you need a super boost!
Skin-to-skin time: Baby snuggles trigger oxytocin, which signals your body to produce more milk.
Final Encouragement
Nourishing yourself is one of the most powerful ways to nourish your baby. From cooking with milk-boosting ingredients to keeping BOOBIE Bars* and BOOBIE Body* stocked in your kitchen, every small choice adds up to big benefits for you and your little one.
Not sure where to start?
Check out our Milk Maker Bundle to boost your supply with BOOBIE’s best-selling flow maximizers!
