The Make-More-Milk Diet

What can I eat to make more milk?

Flow baby, flow! In addition to using herbal supplements to help support or increase a mommy’s milk supply, healthy eating and drinking is essential to the production of a nutrient-rich and abundant milk supply.


What To Drink:

  • Water is your best friend when you’re nursing or pumping. You can flavor your water with fresh fruit and even drink sparkling water.
  • Slow down with the fresh fruit juice. You can have a small amount of juice; use it to flavor your water or mix it into smoothies and blended drinks.
  • Enjoy those green drinks. You can use vegetables such as kale, spinach, celery and any citrus or other flavors you enjoy in these drinks. You can make green smoothies with ice and a yogurt base, or non-dairy base such as almond milk, rice milk or goat’s milk.
  • Turn on your blender and enjoy smoothies and blended drinks. Choose your favorite recipe and make one of these daily to increase your calorie consumption.


Great Grains to Increase Milk Supply:

  • Barley: Fun fact –Barley is found in beer! Grab a non-alcoholic beer and stock up for the next party. If supplements are more your style, barley comes in capsule form. Be sure to follow label directions for your daily requirement.
  • Oatmeal: Your new go-to breakfast or snack. You can eat oatmeal any which way from steel cut oats to oatmeal cookies. Enjoy oatmeal daily.
  • Millet, Wheat, Quinoa and Brown Rice: These grains are essential to every breastfeeding mother’s daily diet. Integrate them into your diet as much as possible. You’re welcome to enjoy other grains, but they’re not essential for breastfeeding.


Other Essential Foods

  • Dark Leafy Greens: Eat these throughout the day; say “yes” to kale, spinach, chard and collard greens.
  • Fresh Fruits: Any which one, any which way.
  • Nuts and Seeds: Almonds, cashews, pecans, walnuts, sunflower and sesame seeds should be part of your daily intake. These little guys are easy to toss in a salad, eat raw, toasted, seasoned or even as a butter.
  • Coconut oil, alfalfa and brewer’s yeast are additional natural ingredients/supplements to add to your daily intake that will support your milk supply. While not normally found in one’s diet, there are many ways to add them to your regular cooking.


Dealing with Allergies and Intolerances

There are some instances when foods or supplements will cause intestinal distress for infants. Removing foods such as dairy from your diet can help, but is not recommended unless your baby has blood in their stool. The general rule for nursing mothers to follow is to avoid the foods that bother you (makes you gassy, bloated, etc.). Ultimately, if something disagrees with you, chance are your baby may not like it either.


Do you have additional questions about building and maintaining a healthy milk supply? Send us a message and get help from one of our healthcare professionals. 

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