5 Foods That Can Support Your Milk Supply (Including Lactation Cookies!)

In the US, about half of babies will be breastfed until they are 6 months old, although more than 80% of babies start off breastfeeding at birth. So what contributes to this drop-off? Well, a lot of things. Breastfeeding is a unique experience between every mother and baby and ultimately it’s your personal choice as to how you feed your little one. You may find the best feeding experience is expressing your milk and bottle feeding. Perhaps formula will be the best approach. You could also find that some combination of breastfeeding, pumping, or formula-feeding does the trick. At the end of the day, you know how to feed your baby in the best way for you and your family. Trust in that.

However, one of the most common reasons many women stop breastfeeding is because of concerns about low milk supply and baby’s nutrition. It can be hard to tell how much your baby is eating when they breastfeed since we can’t always see the amount they are taking in. This can lead to wondering if your baby is actually getting enough food each day. There isn’t a lot of clarity on the exact rates of low breastmilk supply, but if it’s something you are worried about and want to do everything you can to support a healthy milk supply, there are some things you can do.

What can impact milk production?

Your diet and hydration can have an impact on how much milk you’re producing, but so can certain activities, like how often you breastfeed and certain feeding practices.

Depending on your current milk supply and external factors that could be contributing to reduced production, it might take some time for you to notice any changes. Most of the below methods, if they’re going to work for you, should begin working within a few days.

Be sure to consult your pediatrician or a lactation consultant on what is best for your baby’s growth and nutritional needs.

How to support & increase breastmilk production

1. Frequent pumping or feeding.

   To put it simply, frequent feeding or expressing encourages your body to continue producing milk. As you start decreasing the frequency of milk expression, your body signals that not as much milk is needed. If you’re breastfeeding every few hours and not struggling with latching issues, you’re likely making enough milk for your baby.

2. Skin-to-skin contact.

   We rave about the benefits of skin-to-skin contact because it’s so beneficial to both mother and baby.

   It boosts oxytocin, which can lower stress and promote bonding feelings, and it also increases your lactation hormone (prolactin), which directly promotes breastmilk supply. With direct skin-to-skin contact, babies may be more likely to breastfeed more successfully and exclusively for longer periods of time.

3. Effective latching.

   We wish this was as easy as it sounds. Latching is one of the most common reasons that women struggle to breastfeed, and ineffective latching can reduce the amount of milk your baby is consuming. In turn, this can signal to your body that not as much milk is needed, and therefore milk production may slow.

   If your baby is having trouble latching it does not mean there is something wrong with you or your baby. There are certain conditions (such as tongue-tie) that can make latching more difficult, so if you are concerned, a lactation consultant or your doctor can help identify any feeding issues and recommend options for you and your baby. 

Foods that support breastmilk production

There are foods, medicines, and herbs that can help boost milk production, and they are collectively called galactagogues. While it’s not likely that they will single-handedly increase supply, some women find them helpful for maintaining a good supply while nursing or pumping regularly. If you ask around, you’ll likely find some women who swear by galactagogues, but research hasn’t shown they’re truly effective methods of boosting milk supply yet.

Nutrients that will be especially important while breastfeeding are:

• Iron

• Potassium

• Calcium

• Vitamins A and D

Luckily, you can easily find these nutrients in a balanced diet. You might see supplements that boast about increasing milk production, but it’s best to try and get these nutrients from food first and it’s important to check with your doctor before taking any supplements to ensure you’re getting the right quality and quantity of ingredients you need. We’ve rounded up the top 5 foods that act as galactagogues so you can naturally incorporate them into your diet.

5 lactation boosting foods to add to your diet, including lactation cookies

1. Whole oats.

   Whole-grain oats may help produce oxytocin, a hormone that influences milk production. Other whole grains like brown rice and millet might also be helpful! Whole grains are also very nutritious and offer longer-lasting energy, as well as good amounts of essential nutrients, and fiber, and might help support milk-promoting hormones. Overnight oats can make an easy quick breakfast or late-morning snack!

2. Brewer’s yeast.

   This may not be something you keep in your pantry, but this food is a powerhouse! Not only does it boast a healthy supply of protein and iron. it also has phytoestrogens which might be helpful for breast and lactation health. Some people will add brewer’s yeast directly to water, but it does have a slightly bitter taste that not everyone is a fan of. We think the best way to get it in your diet is by popping a scoop of the powdered form into smoothies or juices, to help mask its natural flavor.

3. Fenugreek.

   This is one of the most spoken about galactagogues. It’s an herb that has long been used for alternative and Chinese medicine when it comes to treating skin conditions and other issues. You may have already tasted fenugreek before as it’s often used in Indian dishes and has a slightly sweet, nutty flavor. They’re loaded in fiber, magnesium, and iron, and one tablespoon has about 20% of your daily value of iron!

   One study found that when compared to women who received a placebo and no intervention, fenugreek did show a boost in women’s breast milk production. Although research is looking positive, the benefits of fenugreek for lactation aren’t medically proven yet, and you should talk with your doctor first before adding to your breastfeeding diet.

   An interesting side note: fenugreek may cause your breastmilk and sweat (and possibly even urine) to smell somewhat sweet — almost like maple syrup. Odd, we know! This shouldn’t be cause for concern when fenugreek is consumed in moderation.

4. Dark, leafy greens.

   Dark, leafy greens are good for just about everything. Things like kale, spinach, and collard greens are nutrient-dense veggies that work in salads, smoothies, dips, and side dishes, and if you’re creative you can add them to just about any meal! What makes leafy greens good for lactation is that they contain phytoestrogens, the plant-based form of estrogen, which is believed to help support breastfeeding and lactation.

5. Lactation cookies.

   That’s right, you can eat cookies to support your breastmilk production! This is actually the main way most women include lactation boosting foods in their diet. Lactation cookies typically contain a few galactagogues, like oats, brewer’s yeast, and wheat germ, which all may help promote milk supply. You can buy them premade, but who doesn’t love some homemade cookies?!

Here’s our lactation cookies recipe:

The brewer's yeast and ground flaxseed are the two ingredients in these lactation cookies that support breastmilk production. Brewer's yeast is known as a "galactagogue", which denotes any food that promotes breastmilk production, and it's due to its combination of proteins, B Vitamins, and chromium. Flaxseed contains phytoestrogens and fatty acids that also support the quality and quantity of breast milk.

The impacts of galactagogues on breastmilk production haven't been fully established in clinical studies, but many women swear by lactation cookies. When you taste how good these are we think you'll understand why!

Servings: 12 cookies

Ingredients:

• 1.5 cups of rolled oats

• 1.5 TBSP of ground flaxseed

• 2.5 TBSP brewer’s yeast

• 1 egg

• 3/4 cup all purpose flour

• 1/4 cup unsweetened shredded coconut

• 3/4 organic dark chocolate chips

• 3/4 cup sugar

• 1 tsp vanilla extract

• 1/2 tsp baking soda

• 1.5 tsp baking powder

• 1/4 tsp sea salt

• 1/2 tsp cinnamon

• 1/2 cup coconut oil

Here's how to make it: 

1. Preheat oven to 350˚F (175˚C).

2. Mix the oats, flour, cinnamon, brewer's yeast, ground flaxseed, baking soda, baking powder, and salt.

3. With a stand or handheld mixer, beat together the coconut oil and sugar. Once combined, beat in the egg and vanilla extract.

4. Gradually fold in the dry ingredients.

5. Finally, stir through the chocolate chips and the coconut.

6. Scoop about a tablespoon of dough at a time and place on a cookie sheet.

7. Bake for 10-12 minutes until lightly golden then remove from the oven and allow to cool on the tray for 10 minutes before transferring to a cooling rack.

Calories: 295

Fat: 17g

Carbs: 31g (2g Fiber, 20g Sugar)

Protein: 5g

If you have any questions on breastfeeding, boosting your milk supply, or anything else related to lactation support please let us know in the comments below!

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