Foods to Increase Milk Supply & Lactation Cookie Recipe

*Disclaimer: I am not a lactation consultant nor an herbalist. It's always best to seek medical advice from a certified professional if you are wary about something*

So, you've had your baby and it's come time to feed that little one. You've chosen the breastfeeding route, amazing! There are countless benefits in doing so.

But now your milk supply is feeling a little bit low and you aren't sure if you're producing enough. Not to worry mama, there are a ton of ways to increase your store!

What Foods to Eat?

Thankfully, there are some yummy, easy foods that you can incorporate into your diet to help ramp up your breastmilk supply. 

Fairly obvious, but many women seem to overlook this one! Hydration is so so so important. You're also losing a lot of fluid when you breastfeed, so water is an absolute must. 

Along with every other food that increases milk supply, oats are a galactagouge. Consume it through oatmeal, cookies, granola, you name it!

Flaxseeds (& sesame seeds)
You can take it through the seeds itself or in oil form. You need these healthy fats (like olive oil too) for your baby's developing brain and eyesight. 

Brewer's Yeast
This is also why some people recommend drinking beer to help with milk supply. The yeast helps!

Fenugreek, fennel, blessed thistle, milk thistle
All amazing, milk-boosting herbs. Be careful and listen to your body though, they don't work for everyone. 

Try taking it in the form of a nice soothing tea!

Red Raspberry Leaf
Safe to take during pregnancy and for nursing! Mainly taken in tea form, this herb contains so much good stuff like Vitamins A, C, D, E & K, calcium, and iron. It just does wonders.

Brewer's yeast, flaxseeds, and oats

Brewer's yeast, flaxseeds, and oats

Foods to Avoid

Believe it or not, even some really nutritious foods aren't the best to eat when breastfeeding. This is because they can be very hard for your baby to digest and can make him bloated, gassy, and fussy. Some can also decrease milk supply. 

Broccoli, cauliflower, and other cruciferous veggies



Spearmint & peppermint

Sage & oregano

Lactation Cookies

Time for a delicious recipe from Mama Natural for lactation cookies that are SURE to get the milk flowing!


  • 2 cups organic rolled oats 
  • 1/2 cup organic coconut sugar 
  • 1/4 cup tapioca flour (can also use arrowroot flour)
  • 1/4 cup brewer’s yeast flakes 
  • 1 TB fennel seed, ground 
  • 1 tsp. aluminum-free baking powder 
  • 1/2 tsp. baking soda
  • 1/2 tsp. sea salt 
  • 1/2 cup almond butter (can replace with sunflower or tahini if allergic to tree nuts)
  • 1/4 cup, plus 2 TB coconut oil, melted 
  • 2 eggs (can replace with chia seed or other egg replacement)
  • 2 TB raw honey 
  • 1/2 tsp. organic vanilla extract (can use almond or orange as well)


  1. Pre-heat oven to 350˚ f.
  2. Put your 2 cups of rolled oats into a high speed blender or food processor. Blend until the oats are a flour-like consistency.
  3. Measure out 1 TB of fennel seeds and grind in coffee grinder or with mortal and pestle until fine powder.
  4. Put dry ingredients into large bowl and mix.
  5. In a smaller bowl, put your almond butter, melted coconut oil, honey, eggs and vanilla extract. Mix well.
  6. Pour the contents of smaller bowl into the dry ingredient bowl. Mix well with spoon or clean hands.
  7. Grease a cookie sheet with coconut oil. Form small flat balls, about the circumference of a silver dollar.
  8. Bake cookies in oven for 15-20 minutes. Check for slightest browning on outside of cookie.
  9. Take out and transfer cookies to a cooling rack.
  10. Enjoy warm, or let cookies cool to room temperature. Then store in an air-tight glass container.
  11. Enjoy for breakfast with raw milk or yogurt. Or as a dessert or snack throughout day. This lactation cookie recipe would be delicious in an ice cream sandwich too.

Have you tried any of these foods for increasing your milk supply? What's worked for you?
Let me know in the comments section!