Nursing Mamas, Recipes to Boost Your Milk Supply!

Last week I opened up about how Eaden gave up on nursing for a few days because there wasn’t enough milk for him to get a full feeding, so he wasn’t interested in nursing at all.  And then after 3 long days of trying everything we could to boost my supply, he finally started nursing again!  I had a lot of people asking for advice for how to boost your supply and get milk back when your baby decides not to eat, or when your body won’t produce enough, so I thought I’d share what worked for us!  There are a lot of options out there for how to boost your milk, I’ve just always been surprised that so many of the people I talk to don’t know about it!

The main thing is food and drink!  You need to be drinking LOTS of water!!  And Mother’s Milk nursing tea is great too!  I wasn’t the biggest fan of it hot, so I drank an iced version of it…  And did you know that there are specific foods that will help boost milk?!  Like dark chocolate!  Lentils too.  (They work better than chocolate, but I had to list that one first, I mean… chocolate!!)  Flaxseed, oats, fenugreek, and brewers yeast are a couple others that work great too!  Here’s a couple options for how to use them:

1. Lactation cookies!  Have you ever heard of these?  They’re delicious!  Basically a chocolate chip cookie with some extra goodies added in to help with your milk.  Here’s a recipe that’s delicious, and uses all the necessities- flaxseed, chocolate, oats, and brewers yeast, and you can even throw in a dash of fenugreek on your own.

2. Homemade popcorn, sprinkled with brewers yeast. Yes, I know it sounds a little crazy, but it’s an old family favorite of ours.  Sprinkle a good amount of brewers yeast over your popcorn (Yes, you can still put butter and salt on too!), turn on your favorite movie, curl up on the couch to relax, and munch on your popcorn.

3. Lentil salad:  This is one of our favorite lunch recipes, and given that its main ingredient are the lentils, it’s definitely a good one for milk!

1-2 cups lentils, cooked

A couple steamed carrots, chopped

Ham, chopped/diced,etc.

Tomatos, diced

1/4 purple onion, finely diced

2 hard boiled eggs, diced

Salt, Pepper



equal parts Olive oil and Balsalmic Vinegar (We prefer Raspberry vinegar, but I’ve never seen it outside of France!)

a couple squirts of dijon mustard

Garlic clove, finely chopped.


*Mix all the ingredients together, and pour the sauce over.  Mix, eat chilled or hot!


Along with being intentional about the food you’re eating, be sure to pump as well!  If you want to boost your supply, pump each time after the baby nurses, even if you’re not getting any milk.  It will still begin to make a difference!  If the baby won’t nurse, but you want to boost your supply so that they will start to again, pump on the same schedule you want them to be eating on.

None of this is an exact science, there’s lots of options for great recipes and foods to eat to help with your milk production, these are just some of our favorites!  I ate the food and drank the tea, plus pumped lots and lots for 3 days and then it finally started to make a difference!  It takes time, but just relax, do your best to stay calm, and if you’re like me, make sure you have a good shoulder to cry on when you’re feeling a little bit down because it’s taking too long!

Good luck!


p.s. I love chatting with mamas about nursing and helping them figure things out, and I’d love to chat with you if you’re having a hard time!!


2 Responses to “Nursing Mamas, Recipes to Boost Your Milk Supply!”

  1. Star says:

    Hey lady, thanks so much for continuing to be so vulnerable. I’m so glad you kept trying and your story had a good ending!!! I’m sorry I’m so curious I wanted to ask did baby have anything else for three days? Another great booster for the milk/oxytocin is cuddle up for nap time skin to skin with little one. Xoxo

    • Katherine says:

      Hi Star! I had gone out of town for a few days, and my pump broke while I was gone and it screwed up my supply pretty bad, even after hand expressing. We were doing everything, lots of skin to skin etc. to try to get him to eat again, but he could tell there was nothing there so he wasn’t willing to even try to latch. It took 3 days of pumping etc. to build up enough milk for him to be willing to nurse again. I had a big supply of pumped milk in the freezer, and he’s on solids too so he stayed well fed those 3 days :) xoxo

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