advice, elena, health, information, Tips and Tricks

15 Foods To Maintain Milk Supply

“Let food be thy medicine, and medicine be thy food”.

I’m sure at some point we’ve heard our mother, grandmother, friend or family member preach this quote. But what does it mean? And what does this have to do with breastfeeding?

Well, for centuries medicine has been the basis and foundation of medicine and many cultures still to this day, implement this ideology in their teachings and treatments. So, it’s no surprise that there are certain foods you can increase in your diet that can act as superfoods to help maintain milk supply. We have complied a list of foods to increase in your diet to assist in the production of milk. These foods should be included into a well-balanced diet to ensure they are useful in maintaining your supply.


This fish is low in mercury and high in fatty acids which is great for you and the baby.


Oats are a great source of fibre and iron and there are many ways to include it in your diet. There are many different ways to increase your intake of oats, such as oatmeal, oat cookies, oatmeal pancakes and sneaking it into your smoothies.


Another great source of iron – add to salads or to a green smoothie.

Brown rice

Brown rice is great to stabilise hormones – soak the rice over nice to make it easier to digest.


Legumes are an amazing source of protein and add extra bulk to any meal to keep you fuller for longer.

Sweet Potatoes

I mean who doesn’t love sweet potato? This complex carbohydrate is great at replenishing potassium and energy. Check out these sweet potato brownies to switch it up a bit.


These nuts are great for snacking and are high in essential vitamins and minerals. They are also great for reducing the appearance of stretch marks.


Having a ginger tea at night can help maintain a healthy supply of milk.


This refreshing fruit is great for digestion and also soothes your baby’s stomach.


Turmeric is an amazing superfood for any ailment, however it is especially amazing for your milk supply as it has antibiotic and anti-inflammatory properties that will keep your nipples from becoming inflamed and infected.

Sesame seeds

These little seeds are packed with nutrients and are easy to sprinkle over any meal and assist in milk production, provide extra calcium and help to stabilise hormones.


Dates have amazing vitamins and minerals in them that are great for you and your baby, but they are also high in serotonin that is useful for milk production. Include dates into smoothies to stabilise your blood sugar levels which is needed when breastfeeding.


Add apricots to your smoothie to help increase milk production.


The combination of chickpeas and garlic make it the perfect concoction for increasing milk supply. Have it as a snack with carrots/celery or have it in salads and sandwiches.


As mentioned above, garlic is amazing for increasing supply and can be easily added to most savoury meals you already make, and an added bonus is it will add some more flavour!

In addition to all these amazing superfoods there are other options to increase supply such as lactation cookies and lactation smoothies that are packed with ingredients to assist in the production of milk. These should be used as supplements in conjunction with a balanced diet.

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Elena x

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