Foods to increase breast milk…..3 quick and easy recipes

 Here is a list of foods to increase your breast milk supply…

As you will see in my list of “increase breast milk” foods they all have similarities….

….They all have oats and ground flax seed.  These 2 foods are high in iron and magnesium which help your body naturally increase breast milk.

What we sometimes forget is that When we have a baby we are now having to sustain another life. What was “good enough” for us before will no longer be enough for baby AND us now. For example your iron levels might have been perfectly fine before baby but now your body is not keeping up for you and baby. For me I was low in magnesium and I would get terrible leg cramps because of it.


What mama doesn’t love making a quick smoothie and sipping on it while nursing baby? I sure do! Smoothies are a great way to get in some things that might other wise might be hard to get into your diet. If you have a supplement that taste gross add it to your smoothie! It works! Or if you are trying to get in some extra spinach ( which is great for increasing breast milk) add that to your smoothie! There are so many options! Below is one idea, but make it your own.  Change out the chocolate for berries. Etc.

How to increase breast milk 1 cup milk (of your choice)
1/2 cup oats.
1/2 Tbsp brewer’s yeast.
1 Tbsp flaxseed.
1/2 of banana (frozen)
1/2 cup berries (frozen)

Cookies….( That Increase breast milk)

breast milk increase

Yum! I will take a cookie any day while nursing my babe. And I love when I get to eat cookies that are delicious AND helping me increase breast milk! 

Cookies are something that are super easy to make and have for the week to snack on. Personally, it is hard for me to make something special multiple times a week but when I make something like cookies I can make it once and have it for the whole week. If my kids don’t get a hold of them 🙂

Again, this is just a basic idea. You can always change up the ingredients to your liking. Just make sure you are getting lots of oatmeal and Flax seed. You gotta get that iron and magnesium!

  • 1 cup butter
  • 1 cup sugar
  • 1 cup brown sugar
  • 4 tablespoons water
  • 2 tablespoons flax seed meal
  • 2  eggs
  • 1 teaspoon vanilla
  • 2 cups flour
  • 1 teaspoon baking soda 
  • 1 teaspoon salt
  • 3 cups steel cut oats
  • 1 cup chocolate chips
  • 4 tablespoons brewers yeast


Like mentioned above oatmeal is one of the best foods to increase breast milk supply…

…So obviously I had to throw an oatmeal recipe in here.

foods to increase breast milk

  • ½ cup old-fashioned oats
  • 2 teaspoons ground flax seed
  • pinch of salt
  • ¼-1/2 teaspoon cinnamon (to your taste)
  • 1 cup water
  • 0 to 4 Tablespoons of milk (to your desired consistency)
  • 1-2 teaspoons of honey (or any sweetener you like)

I love adding….

  • Raisins
  • berries
  • Apples & Apple pie spice
  • bananas and Walnuts
  • Cocoa powder

As a nursing mama I eat  A LOT of oatmeal. I buy oatmeal in 25 lb bags and fly through it. I really believe my breast milk supply is so good because of it. You can do so many things with oatmeal. Try using oatmeal as flour. All you do is put your oatmeal in the blender and you have oat flour! so easy and such a great way to get in your oatmeal! I personally don’t use white flour much at all. I make almost everything with oat flour.

……As I said Oatmeal and ground flax seed are great for increasing breast milk supply. BUT there are also things we just can’t get into our diet as easily. So sometimes we need to supplement. Growing up my mom used supplements for everything. I thought it was so unnecessary. But as I grew up I realized that my mom was onto something. We can’t always get what we need in our diet these days. One thing that we struggle to get in out diet is Milk thistle. This stuff is GOLD. It not only helps pregnant and nursing mama’s but the health benefits are crazy.

General Milk Thistle benefits…

  • Liver Detoxification & Health. As a liver support and liver aid, milk thistle is a powerful detoxifier. …
  •  Protect Against Cancer. …
  • Can Lower High Cholesterol. …
  • Control or Prevent Diabetes. …
  •  Prevent Gallstones. …
  • Has Anti-Aging Effects.

AND……My favorite benefits

  • Morning  sickness ( Guys I love my babies…BUT that 10 weeks of all day sickness might just be the death of me)
  • Increase breast milk ( I know! The main reason you are reading. But hey start taking it now to increase your breast milk supply and stay on it for your next pregnancy. I promise you won’t be sorry.)

I first heard about milk thistle from a friend. She started taking milk thistle with her baby and had a great pregnancy and no problem with her breast milk supply! I have had awful pregnancies and will do anything I can to feel good and have a great breast milk supply!

If you are like me you are probably asking how you can get your hands on this stuff….

Well, I can tell you. I have found a company who Makes a product and the number one ingredient is milk thistle. Woohoo! As most of you know the first ingredient listed is going to be the main ingredient……

……It is also packed with lots of other great ingredients and herbs. I am all about feeding my body with natural ingredients and herbs. If I can take something as close to how it was created as possible I will! I have spent lots of time learning about what to feed my body and how to help it function like it should and I was so happy when I found this product. To learn more about this mama sanity saving product check out my Page. It will tell you all you  need to know.

======> Save mama’s sanity