Help a Mama Out: Foods that Support Your Milk Supply

We know it can be difficult to eat those 1800-2000 (or more if you are exercising) calories a day to keep up a robust milk supply while breastfeeding, so here are some fantastic tips for delicious, easy, nutritious snacks!  Remember: Think healthy fats, complete proteins, and green veggies!

Here are some of the most effective milk production-supporting foods out there:

  • Vegetables: green leafy vegetables, onion, garlic, asparagus, carrots, sweet potatoes, cauliflower, mushrooms, and seaweed
  • Fruits: figs, dates, apricots, green papaya
  • Nuts and Seeds: raw almonds and cashews, sesame seeds, flaxseed
  • Oils: Extra virgin olive oil, organic butter, sesame seed oil, coconut oil, essential fatty acids (EFA)
  • Grains and Legumes: quinoa, amaranth, pinto beans, chickpeas, whole brown rice
  • Extras: brewer’s yeast, nutritional yeast, green drinks (spirulina, barley wheat grass, alfalfa leaf, oat straw, kelp), ginger


Here are some of our readers’ favorite tips for quick, healthy, easy to-go snacks:

Gina: Trail mix, muffins with veggies/flax/oatmeal, kale, green smoothies

Kate: I like Housepoet’s Famous Lactation Cookies

Stacey: Oatmeal with almonds.  I also keep a large jar of dried fruits and nuts on the counter so I can grab them when I’m on the go.

Kelli: I’ll have something like this (Moroccan Quinoa Pilaf) left over from dinner and add some avocado.  I drink a green smoothie almost everyday, too. 

Monifa: I make oatmeal with cranberries, apples, and raisins in bulk so there’s always some available.  I also love carrot sticks with guacamole, fruit smoothies w/ protein added and granola w/ toasted coconut.  Also I drink a ton of water.

Shannon: We love soups in this house! Caldo de pollo (chicken soup), white bean and ham, white chicken chili or turkey chili.  Soups are easy, you just prep and let them cook on the stove or in a crockpot, and they keep your body nice and warm to support milk production.  Snacks – I like Trader Joe’s Omega Rich Trail Mix or Justin’s Almond butter packs. 

Danielle: Carrots and hummus

Jennifer: Avocado, nut/trail mix

Abby: I love these Raw Energy Bites!

Here are a few of my favorite milk production-supporting snacks: Green smoothies with chia seeds, granola, and nut butter; hummus and veggies, crackers, or whole wheat pita; apples and almond butter; greek yogurt with granola and berries; avocado on EVERYTHING!; homemade trail mix (raw almonds, raw cashews, dried cranberries, dried coconut, dark chocolate, pumpkin seeds); cottage cheese with fruit; hard-boiled eggs.

My friend, Leigh Anne Webster, of 52 Healthy Weeks, recommends: Cut up fresh veggies with hummus or pesto; corn tortilla with lentils and a little bit of cheese; lowfat natural granola with blueberries and almond milk; organic tomato soup; and cheese and crackers with some fruit.


Lastly, here are a few of my favorite websites with highly-nutritious meals that support your milk supply:

Nourishing Meals 

Simple Green Smoothies

Dan Morris’s Pinterest Board

Clean Eating