Water

In the early stages of breastfeeding, it’s imperative to have water near you at all times. You don’t need to drink 3 gallons a day but you need to be very hydrated. Breastfeeding and pumping will make you thirsty!

Lactation Cookies

Most of these cookies have oats, flax seed along with something sweet like chocolate chip cookies. Eat these cookies! They are protein rich and quick & easy to grab around feedings!

Oatmeal
Oatmeal is a great food to help to build and maintain your milk supply. However you can get it in your daily diet do it. Oatmeal has benefits such as lowering cholesterol and regulating your blood pressure. It will definitely increase your supply!

Garlic

Garlic will increase your milk supply. If you don’t like to eat much or can’t stand the taste then get yourself some garlic pills that don’t have the after taste. Women have been using this method for centuries to boost their milk.

Carrots

Carrots are a quick, fast, easy snack and can help shed that after baby weight because they are a healthy carbohydrate. Carrots are full of beta-carotene which you need for lactation. They will boost your potassium too!

Fennel

Fennel is another galactagogue that will increase your milk supply. If you don’t like the taste of black licorice or anise you probably won’t like fennel. It can be thrown in a recipe, sautéed or eaten raw. It also helps with digestion.

Nuts

Get yourself some nuts. Cashews, almonds, and macadamia nuts are the best choices and a quick, easy snack. Good fat and antioxidant but stay away from the salted kind or excess oil.

Green papaya

In Asia woman regularly use unripe papaya as a galactagogue. Lots of Thai restaurants serve green papaya salad. Give it a try.

Sesame seeds

Eat lots of these like in the form of tahini. It’s great for lactation and full of calcium. These can also be added to salads or recipes but be generous.

Ginger

Ginger is a milk boosting food. Eat it in any form; ginger ale, recipes with ginger or even some ginger snaps. Besides helping with morning sickness pre-baby you can take this to help with lactation.