Lactation Boosters: Foods that Help Your Milk Supply


lactation boosters

Don’t get me wrong, breastfeeding has been amazing for my daughter and the bond she and I could create, but it is like a second full-time job! Doctors might tell you breastfeeding will help you lose the baby weight incredibly fast. Of course, that was a selfish reason to start, but the whole experience was amazing, and for 14 months, I was dead set on providing nourishment for my child as best I could. I fed her as often as I could and pumped when I was at work. When I felt a dip in my supply, I did everything in my power to make sure I was still able to maintain.

Maintaining that Liquid Gold

There was a time when I had such a large stash that I had no room in my freezer. I provided for my child and donated to other moms who were not as fortunate as I was. There was even an incident when I ran out of whole milk while cooking for my husband and used breast milk instead. Of course, I let him know about it, but not until after he ate his whole meal and went back for seconds of what he called “the best macaroni and cheese I ever ate.” You’re darn right it was!

When I went back to work, and during certain times of the month, I would notice a dip in my supply. On many occasions, I felt like Gollum crying, “My precious liquid gold,” but we made it through the rough times, and I was ecstatic to continue my journey. I was very close to the lactation consultant on hand at Florida Hospital, where I gave birth, and would see her once a week to ask the most ridiculous questions about anything and everything. She was more than patient with me and such amazing support. We would meet in a group with other nursing mothers and discuss the trials and tribulations that come with motherhood. (Hi Shelley!).

Super Foods for Boosting Lactation

I learned rather quickly the different foods that would help boost my supply in case of a dip. Surprise…alcohol is on the list! Some of the most delicious milk supply boosting foods are:

  • Oatmeal (Although steel-cut is the most helpful, instant oatmeal works, too).
  • Berries
  • Sweet potato
  • Eggplant
  • Yogurt
  • Almonds

Among these foods, ginger and garlic add a layer of flavor to your supply while increasing its amount. Although they add little to no flavor boosters, adding flaxseed and brewers yeast to any recipe will also boost your supply. How could I forget, BEER?! The barley used to create beer aids in stimulation and increases prolactin. Scientifically speaking, non-alcoholic beer also yields the same outcome, even though it doesn’t take the edge off of listening to the baby crying for hours on end.

My favorite of all was lactation cookies. I know what you’re thinking…how can something be so healthy and still be called a cookie. Well, you won’t know until you try them. Contrary to popular belief, there is no actual breast milk in milk-boosting cookies. However, they are DELICIOUS and deceiving to others. My husband loves to eat any of the cookies I make, including these cookies. He had no idea they were specifically made to help increase my milk supply before eating them, and quite frankly, didn’t care after. 

I received the recipe from a mom I met during my weekly lactation meetups. I made them so often that I memorized the recipe. This is how I received it, and how I shall share it with you…(don’t say I never gave you anything).

Below is the full recipe card. Please feel free to add or leave out anything to suit your taste. Although this recipe was passed on to me, I have on many occasions adapted to suit my cravings, including adding dried cranberries, a little orange zest, and white chocolate. YUM!

Lactation Cookies
Cookies to help boost your milk supply.
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5844 calories
793 g
862 g
245 g
144 g
129 g
1395 g
1512 g
264 g
7 g
95 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 5844
Calories from Fat 2133
% Daily Value *
Total Fat 245g
Saturated Fat 129g
Trans Fat 7g
Polyunsaturated Fat 28g
Monounsaturated Fat 67g
Cholesterol 862mg
Sodium 1512mg
Total Carbohydrates 793g
Dietary Fiber 75g
Sugars 264g
Protein 144g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 2 c. flour
  2. 2 eggs
  3. 1 c. butter
  4. 3/4 c. sugar
  5. 1/2 c. brown sugar
  6. 3 c. steel cut oats (old fashioned)
  7. 1 tsp. vanilla
  8. 1 tsp. baking soda
  9. 1/4 c. brewers yeast
  10. 2 tbsp. ground flax seed
  11. OPTIONAL: chocolate chips, m&ms, almond slivers
  1. Preheat the oven to 375. Mix flax seed with water and set aside to add later. Mix together butter, brown sugar, and white sugar. Add eggs, vanilla extract, and flax seed mix. Mix well before adding in dry ingredients. Slowly add in flour, brewers yeast, and baking soda. Stir in oats, and additional goodies (chocolate chips, almonds, or m&ms) of your choice. Place spoonfuls of cookie dough onto un-greased cookie sheet. Bake for about 10-15 minutes. After taking cookies out of the oven, place on a cooling rack and let them sit for a minute or two.
  1. Who am I to tell you that you can't add all the extra's in. Make it your own and have fun with it. Enjoy!
Westchester County Mom
I hope you find these yummy snacks and foods as helpful as I did. Yes, it was a long, difficult race, but I sure am happy to have run it. I hope to see you all at the finish line!

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A Westchester native, Rachel is a lover of all things DIY, food, and Harry Potter. After graduating from Mercy College with a Masters in Education, she moved to Orlando in 2012 to teach, only to find there is no place like home. Rachel is the wife to one amazing Chef, Lucas, mommy to 2 beautiful baby girls, Lana and Harper, and a very handsome fur baby, Levi. Rachel is excited to raise her kids where she grew up and continue the traditions she was raised with, especially going to Yankee games in the summer. When she is not juggling family and teaching, you can find her exploring all Westchester has to offer.