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Essential Guide to Foods That Increase Breast Milk Supply: Nourish Your Body

Posted on April 12 2024

A mother's diet plays a crucial role in her ability to produce enough breast milk for her baby. While some women are able to produce adequate milk supply regardless of diet, most breastfeeding mothers need to pay special attention to what they are eating and drinking. The goal is to get enough nutrients to support lactation without going overboard on calories. An increase of 500 calories per day is typically recommended for breastfeeding mothers. Consuming the right balance of foods to increase breast milk supply during all stages of breastfeeding.

Discover the right food for a good milk supply - if you're looking for foods to increase milk supply, especially after a c-section, you've come to the right place - The Milk Collective. 

The Milk Collective: Your One-Stop Breastfeeding Solution

We at The Milk Collective understand the difficulty to get this balance right in your diet in order to produce enough breast milk. 

Boosting breast milk supply can be a concern for many new mothers. That's why our products are crafted with a special focus on enriching your diet with essential nutrients like protein, iron, zinc, and B vitamins, all of which can contribute to increasing breast milk supply.

Our breastfeeding supplements are meticulously crafted to offer you more than just the ordinary. They're specifically formulated to seamlessly blend into your daily routine, enriching your diet with essential nutrients such as protein, iron, zinc, and B vitamins, known to increase breast milk supply and nourish both you and your little one.

Designed as a complement to a well-balanced diet, our foods offer a convenient and effective way to ensure you and your baby get the nutrients you need.

Picture starting your day with a nourishing breastfeeding smoothie, enriched with our specially crafted lactation blend. It's a delicious and convenient way to kickstart your morning while giving your body the nutrients it needs to thrive.

When time is tight, our lactation cookies offer a quick and satisfying snack, packed with goodness to keep you going. As the day winds down, treat yourself to a soothing lactation drink, designed to help you relax and replenish after a busy day of nurturing your little one.

At every stage of your breastfeeding journey, we're here to support you with products that are as wholesome and nurturing as your love for your baby.

Nourishing Foods to Increase Milk Supply


Oats are a fantastic food to increase breast milk supply. They are rich in iron, which is crucial for new mothers, especially those who have undergone a C-section. Oats contain fibre, iron, and complex carbohydrates that provide steady energy. Oats are also rich in phytoestrogens that mimic the hormones involved in breast milk production. Eating oatmeal and lactation cookies with oats can increase prolactin levels.


Garlic, a potent food to increase breast milk supply, is not only a flavour enhancer but also one of the most effective foods to increase milk supply. While its strong taste might pass into your milk, it can stimulate your baby’s appetite and increase nursing frequency, indirectly boosting milk production.

Green Leafy Vegetables:

Spinach and other green leafy vegetables are packed with calcium, iron, and folate, making them excellent foods to increase milk supply. 

Fennel and Fenugreek Seeds:

Both fennel and fenugreek seeds are key ingredients in many lactation supplements due to their proven effect on milk production. Fennel contains compounds that relax the tissues involved in milk letdown. It may help release more milk from the breast.

Low mercury fish options like Salmon: Rich in omega-3 fatty acids, salmon is a great food to increase milk supply in lactating mothers. Its DHA content is important for the development of your baby’s nervous system and can enhance the quality of your breast milk.

Staying hydrated is also key - aim to drink 3-4 litres of fluids per day.

Eating the right foods is essential for increasing your breast milk supply. By eating the above food for good milk supply, you can nourish both your body and ensure a plentiful supply of milk for your baby.

Foods to Avoid While Breastfeeding

While focusing on nutrition to boost milk supply, there are certain foods and substances that nursing mothers should limit or avoid:

Caffeine: Drinking more than 2 or 3 cups of coffee per day may decrease milk production in some women. Caffeine passes into breast milk and can cause irritability and sleep problems in newborns.

Alcohol: It can reduce milk production and affect the baby’s development. Limit intake to an occasional light drink, and avoid breastfeeding for 2-3 hours afterwards.

Peppermint and Sage: In large quantities, these herbs, along with spicy foods can decrease milk supply. 

Fish high in mercury: Fish like swordfish, shark, tilefish and king mackerel are high in mercury, which can pass into breast milk.

Shop The Milk Collective For Your Breastfeeding Needs

At The Milk Collective, our goal is to seamlessly integrate into your daily routine, making it easy to incorporate our lactation blend into your diet. We’re your one-stop shop for your breastfeeding and lactation food needs to increase your milk supply. Our products are here to support you every step of the way on your motherhood journey.



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