As a breastfeeding mama you might be wondering if there are some natural ways that you can help to support your milk supply.
The good news is that you can first look to your kitchen to find ways to help your body make enough breast milk for your little one.
Add some of these healthy ingredients to your meals, snacks, smoothies and baking and enjoy the benefits.
Please note that food alone will not be enough to help if there are issues with the way your baby latches on, tongue tie, etc. Always consult your doctor or baby health nurse if you feel there is an issue.

Brewer’s Yeast

healthy_foodAvailable from health food shops, powdered brewer’s yeast is a great option to add to your baking (try our favourite lactation cookie here that contains brewer’s yeast).
You can also get it in tablet form which you can just take as you would a vitamin pill. It contains iron, protein, B vitamins and other minerals too.
It is believed that brewer’s yeast can also give you more energy and reduce the effects of depression.


healthy_foodThis is a simple change to make – add some homemade porridge to your breakfast repertoire. Try our tasty Overnight Oats recipe here.
Oats contain iron which is a mineral required by breastfeeding women. If you are low in iron oats are a great first step before you reach for supplements.
You can also add a tablespoon of oats to your Healthy Mummy Smoothie. It helps to keep you fuller for longer and adds a nice creaminess once blended.
You can even make your own oat flour to use in baking by whizzing up oats in your food processor.

Nuts and Seeds

healthy_eatingNuts and seeds contain calcium, protein and good fats that help support your milk supply.
Try to add some flaxseeds or chopped almonds to your salads for a bit of crunch.
Sprinkle chopped walnuts on top of natural Greek yoghurt as a healthy snack.
Use almond milk in your Healthy Mummy Smoothie.
Grab some tahini (made from sesame seeds) to make some healthy hummus – the sesame seeds are high in calcium. Recipe here.
Try this: next time you a roasting some pumpkin, scoop out the pumpkin seeds and place in a small sieve. Rinse well with water and dry off with a paper towel or tea towel, removing any bits of pumpkin. Place on a lined tray and drizzle with olive oil, salt and pepper. Roast in a 180C oven until the seeds are dry and crisp. Once cooled, enjoy as a snack or use them to add some crunch to soups or salads.


healthy_foodThis spice has been used for centuries to help a new mother’s milk supply. You can try fenugreek tea (from health food stores), add the powdered form (in the spice section) to curries or baking, and it is also found in capsule form in chemists.
Did you know? So well known is the benefit of fenugreek for milk supply that our Healthy Mummy Smoothies contain fenugreek. Read more about what other beneficial ingredients are in our smoothies, and what makes them perfect for breastfeeding mums.

Don’t forget…..

Water is the most important ‘ingredient’ for making breastmilk. It’s so important to be drinking water throughout the day when you are breastfeeding. Keep a water bottle with you and sip regularly to ensure you don’t get dehydrated. Add a wedge of lemon or lime if you feel like extra flavour.
If you loved this recipes then pop your details into the boxes below to receive your FREE ebook filled with milk boosting recipes and breastfeeding tips.
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Every month on the 28 Day Weight Loss Challenge, we run a BRAND NEW 28 Day Menu with a different theme so you NEVER get bored!
Next months theme is the FAMILY FRIENDLY MEALS plus some fantastic exercises to tone up your butt and thighs! – Perfect for getting the whole family involved in healthy eating and of course getting in shape for the summer months ahead.
If you are curious about the 28 Day Challenge recipes then we have a FREE 28 Day Challenge FAMILY FRIENDLY recipe and exercise pack for you to try HERE.  August family friendly challenge
Find a delicious range of healthy recipes, packed full of energy boosting ingredients and nutrients together with easy to achieve exercise.

About the 28 Day Challenge

A few key things to note are:

  • The Challenge menu is FULLY customisable
  • You have access to over 1700 exclusive recipes
  • You have access to over 300 exercise routines
  • Meals are family friendly and are made in under 10-20 minutes

For a limited time, we are offering you a HUGE DISCOUNT on the lifetime membership discount on the 28 Day Weight Loss Challenge – you can see this awesome offer here.

Here are some INCREDIBLE results from mums on the 28 Day Challenge

Elle Temple has lost 25kg doing the challenges

elle temple weight loss results
Elle says “I’m nearly a year into maintenance of 25kg I’ve lost using the healthy mummy plans, I’m so thankful for the convenience of the smoothies always giving me a reliable super quick and easy option and the 28 day plans for educating me on how to lose weight in a healthy way and keep it off!”
You won’t regret it!
Join the challenge herelets-do-it