Breastfeeding diet. The super healthy and YUMMY way to produce more milk

Breastfeeding diet. The super healthy and YUMMY way to produce more milk

Are you worried about producing more breast milk in a natural way? And are you looking for recipes to boost your breastfeeding super power?

If you are already a mother and want to increase your milk production thinking about the well-being of your son or daughter, start with a key step: take a deep breath. We are not pandering.

Studies show the high benefits of meditation for the nursing baby … and for the mother too!

Today we will not focus on the benefits of meditation for breastfeeding or pregnancy but it is always better to start any search with calm mind and spirit.

Producing more breast milk

Did you know that the best way to produce more breast milk is to give your baby your breast?

And did you know that this simple act can be really hard?

Producing milk for your baby depends on the demand he or she makes on your breast and this depends in part on how well he or she latches while breastfeeding.  

Eat well, love well

If you want to approach motherhood with a lot of energy, joy and enthusiasm, take into consideration the foods you are eating. Thanks to the recommendations of (regarding foods that can increase breast milk production) we suggest adding one or two foods to your normal healthy diet – that is, what you eat every day, what you like and you know you can find in your local market.

Here are the essential steps:

Step 1: Drink WATER !!!
Step 2: Eat !!!

Do not be scared, eating is life and it is one of the most enjoyable pleasures of life.

As everything, eating is an activity that has its parameters of well-being, which have also been studied by nutritionists, doctors and all kinds of specialists who are concerned about ensuring the health of the baby and the mother during the breastfeeding period.

Talk to your health professional about the quantities and healthy rations of food recommended for lactating mothers.

Keep in mind that some of the problems that contribute to low-milk production may be more complicated and may require a knowledgeable board-certified lactation consultant.

Now, let’s go to some DELICIOUS foods and recipes that will make your milk move, hopefully making you and your baby happy. Move your milk! 😉

By the way at they have a list of snacks that will help you maintain a healthy milk supply.

Oatmeal and other galactagogues

The key ingredient, present in almost all selection of recipes aimed at increasing breast milk supply is easily accessible and one of the most versatile foods … although a little boring on its own … oatmeal!

Yes. Women all over the world have become creative with their oats in order to get milk flowing.

Other ingredients that may surprise you are Brewer’s yeast, fennel and fenugreek. These foods are also known in the underworld of breastfeeding as galactagogues.

2 Yummy Recipes for Breastfeeding Mamas

Here are two of the galactagogue based recipes presented at by Gretchen Bossio! One is sweet and one salty:

Strawberry Oatmeal Smoothie via Yummy Healthy Easy — perfect for your sweet tooth. So you can put that jar of cookies down.


  • 1 cup skim (or soy) milk
  • 1/2 cup rolled oats (aka quick oats)
  • 1 banana
  • about 1/2 cup frozen strawberries, add more if needed
  • 1/2 tsp. vanilla extract
  • 2 tsp. Splenda sweetener (or agave nectar would work too!)


  1. In a blender, combine milk, oats, banana and strawberries. Add vanilla and sweetener if desired. Blend until smooth. Pour into glasses and serve.

Hearty Lentil Stew via The Boho Mama (Adapted from a recipe by chef Joni Cushman) — a heart-warming stew that will complement your galactagogue diet perfectly.


  • 3-4 cups green lentils, rinsed
  • 6 carrots, chopped
  • 2 golden beets, chopped
  • 1 onion, chopped
  • 4 zucchini, chopped
  • 1-2 root veggie, chopped
  • 1 bunch washed spinach, chopped
  • 1 tsp turmeric
  • 1 tsp curry powder
  • 2 cloves garlic
  • 1 tsp fresh ginger
  • 2 Tbsp. coconut oil
  • sea salt & pepper
  • Optional: Add 2 cans of coconut milk for a dairy-free cream soup


Heat up a soup pot with the coconut oil. Add the chopped onion and a pinch of salt and saute for 3-5 minutes. Add the spices and all other chopped veggies except for spinach. Saute for another 5 minutes. Add the lentils and cover with water to 2″ above the ingredients. Let simmer over medium heat about 30 minutes. Turn heat down to low and add spinach. If adding coconut milk, do it now.

Serve with a dollop of organic sour cream or plain whole yogurt.

Breastfeeding and Taste testing

Ready to test these recipes and define your own criteria? You already know what we prefer here. Plan a healthy life, increase your milk production naturally and if you are considering getting pregnant again check out these recipe suggestions to balance your hormonal production naturally.

Also make sure to read up on foods to avoid while breastfeeding! Some foods to avoid include coffee, high mercury fish and alcohol. Certain herbs like peppermint and parsley (if consumed in large amounts) can actually decrease milk supply. Other foods alter the taste of the milk.

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Comment (1)

  • Lecia Mamaclay Reply

    Just want to say your article is as surprising. The clearness in your post is just great and i could assume you are an expert on this subject. Fine with your permission allow me to grab your feed to keep updated with forthcoming post. Thanks a million and please continue the enjoyable work.

    June 2, 2018 at 3:36 am

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