25 Breastmilk-Boosting Superfoods

Breastfeeding Article Disclaimer: I’m a firm believer that fed is best; that each parent should do what needs to be done to properly care for herself/himself and for her or his child. I write about breastfeeding because it’s my personal experience; never to shame and never to divide. Please help keep this community positive by choosing not to participate in the shaming of another parent or another parent’s choices—here or anywhere. We are all in this together. 

Breastfeeding is challenging. Working through a long list of potential breastmilk-boosting superfoods to try and find one or two that actually work for your body can feel equally as challenging—and incredibly overwhelming. While trying to increase my naturally low breastmilk supply, I went through every item on this list, one by one, until I found the magic two that happened to work best for me (they are #1 and #2 on the list below, for anyone who is curious).

Tips for Finding the Breastmilk-Boosting Superfoods That Work Best for You:

  • Always check with a medical professional before making any changes to your diet, especially when you’re pregnant or breastfeeding. (You can read about how I’m not a medical professional here.)
  • Try each item one by one, instead of dumping everything into a salad or smoothie and calling it a day. Give your body a few days to adjust before you write the potential booster off as “not working”—nothing works immediately.
  • Once you figure out what items work best for you, do a quick Pinterest search for recipes with those items. It can get really boring if you just eat the same thing over and over again throughout your breastfeeding journey, so finding a way to mix it up will keep it a little more fun.
  • Don’t obsess over what works for other people. Everyone’s body is different. Everyone’s breastfeeding journey is different. Going through this list is all about finding what works best for YOU.
Related Post   Build a Breastmilk Freezer Stash With a Low Milk Supply

Breastmilk-boosting superfoods

25 Breastmilk-Boosting Superfoods

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1. Oatmeal

oatmeal breastmilk-boosting superfood


2. Brewer's Yeast

brewers yeast breastmilk-boosting superfood


3. Carrots

carrots breastfeeding superfood


4. Flax Seed

flax seed for breastmilk boosting


5. Milk or Almond Milk

milk and almond milk while breastfeeding


6. Fenugreekfenugreek seeds breastmilk production


7. Spinach

breastmilk supply foods spinach


8. Apricot

apricot breastmilk nursing diet


9. Barleybarley for breastmilk diet


10. Salmon salmon breastmilk food nursing moms


11. Sweet Potato

sweet potato nursing superfood


12. Fennel

fennel breastmilk super food


13. Wheat germwheat germ for breastmilk supply

14. Almonds breastmilk-boosting superfood almond


15. Garbanzo Beans chickpeas garbanzo beans for breastfeeding


16. Dates dates for breastmilk production


17. Sesame Seedssesame seeds breastfeeding booster

18. Brown Rice brown rice for breastfeeding food


19. Avocados

avocado foods to eat while breastfeeding


20. Chia Seeds chia seeds breastmilk booster food


21. Hemp Seedshemp seeds for nursing moms


22. Garlic garlic good for breastmilk production


23. Blueberries breastmilk-boosting superfoods blueberries


24. Yogurt

yogurt good for breastfeeding diet


25. Eggs

eggs for breastmilk production



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July 28, 2017
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  • Reply Chelsea Padgett

    I was always so stressed I wasn’t producing enough milk when I was nursing. Will have to remember to keep these on hand next time around for better piece of mind.

    July 29, 2017 at 5:16 am
  • Reply Savannah

    My breastfeeding journey has been easy for the most part, but I make sure I eat foods that have been shown to help. It’s nice to have a list all in one place!

    July 29, 2017 at 6:02 am
  • Reply Toni

    Great list! I think I tried all of them on my breastfeeding journey! Some definitely worked better than others (my top three were oatmeal, brewers yeast and goats rue)

    July 29, 2017 at 6:50 am
  • Reply Miankshi bajpai

    Thats really amazing article on brestmilk. There are many myths and sayings on what to eat or not for increasing brestmilk. Everyone will give you different advice according to her experience. But your 25 options are enough to increase brestmilk. Thanks for sharing this information.

    July 29, 2017 at 10:23 am
  • Reply Prachi Pendurkar

    Fenugreek seeds, fenugreek leaves worked well in my case..

    July 31, 2017 at 5:21 am
  • Reply Carol

    I love this article! I have survived breastfeeding my baby only because I had an incredible great help – an e-book by Susan Urban “How to make breastfeeding pleasant and easy” that I got here http://www.parental-love.com . It has got all the information about breastfeeding! After reading it I didn’t have to read anything else or ask for help! And because it’s an e-book I had it with me all the time in my phone, even in the hospital when my baby was born! Every mom or mom-to-be should read it!

    August 6, 2017 at 8:07 pm
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