5 Amazing Foods For Lactation

If you are a breastfeeding Mama, we know that nutrition plays a HUGE role in lactation and health for your baby.

There are actually MANY types of foods that are amazing for helping with lactation, and sometimes it’s difficult to get EVERYTHING.

So, below I am zoning in on 5 amazing foods for lactation that have not one, but multiple attributes that can help increase milk supply.

You can also check out Lactation Supplements that has everything needed to supply our busy Mama lives!

(This post probably containers affiliate links, so if you want to read our boring full disclaimer policy, you can read all of it HERE.)

5 Amazing Foods For Lactation


It might seem simple but water is the base of your milk supply.

Even if you are eating the right kinds of foods, your body needs the water to be able to help digest and transfer everything correctly.

Hydration is SO important and we tend to forget how much it plays the role with lactation.

Now, it has been said that drinking TOO much water can hinder milk supply, so shoot for eight to ten glasses per day!


Three birds with one stone right here! (not, sure if that’s a saying, but it should be!)

Greek yogurt contains calcium, protein AND probiotics!

Oh! And I would personally recommend going for a flavored Greek Yogurt, like Powerful Yogurt. It’s on-the-go (which is great for busy Mama’s!),  tastes great and contains all that we need for lactating! 

I would suggest going for SOME kind of flavor, because plain is basically sour cream. Yeah, try gulping that down!


Almonds, cashews and macadamia nuts to get specific.

They contain iron, calcium, zinc, B-vitamins, protein and fatty acids, making them one of the BEST overall snacks for lactating Mamas!


Specifically kale, spinach, and broccoli.  I know, not the most fun sentence right there!

They are full of iron, protein and vitamins. They are also galactagogues, which is a herb (food or drug) increases milk supply naturally.

If your not a greens or veggie eater, try sneaking them into your soups or morning shakes. Davy & Tracy have a great list of green smoothies!


Protein, potassium, folate and amino acids.  Need I say more?

If you’re not familiar with folate or amino acids, they are a great essential for brain development and cell growth.

Want your child to be a genius? Add the guac!

Put some on a salad, in a shake or on top of your omelet!


These are only 5 of the amazing foods for lactation, but there are MANY other types of foods that are amazing for helping with lactation as well.  Start exploring!

It can be difficult to get everything that we SHOULD be eating on a daily basis.  If you are looking for a little bit more to cover that whole umbrella, check out Best Supplements for Lactation!


You Got This Mama!




Related Links:

Why Are My Breasts Not Producing Milk!?

10 Best Lactation Supplements For Busy Mom’s

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