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Breastfeeding. Mother feeding her baby (focus on child's eyes)

If you are having trouble breastfeeding or just looking to increase your milk supply, one of the simplest things you can do to help produce more milk is to eat. Really!  Below is a list of ways that not only helps boost your milk supply, but also carry health benefits for you and your baby.

Oats: For breakfast try eating a bowl of oatmeal. Oats are known to help reduce diabetes, are loaded with energy for a nursing mama, and contain fiber which is great for you and your baby’s digestion.  Don’t like oatmeal?  Have some oatmeal cookies instead (look for a brand low in sugar or simply make your own).  These powerful grains help to increase breast milk supply.

Garlic: While this spice may keep the vampires away, it certainly helps to keep the milk coming back. Garlic is a super food for lactating mothers.  It is known to prevent cancer and boost lactation. It’s a win win! We just recommend brushing your teeth afterwards- only kidding.

Carrots: Chock full of Vitamin A, carrots help boost the quality of your milk and encourage lactation. Try having steamed or raw carrots so they’ll retain the majority of their nutrients.

Fennel Seeds: This little guy will boost the quantity of your breast milk and since they also help in the digestion department, they help prevent baby colic.   Add them to your tea or a glass of milk after a meal, or just pop a few seeds as a refreshing “mint”.

Fenugreek Seeds: Want to make a better breast milk? Fenugreek seeds have been used for generations to help improve the quality of a woman’s breast milk. They are full of Omega-3 fats which help with your baby’s brain development.   Toss the seeds in seasoning to give extra flavor, or make fenugreek pancakes mixed with rice for a morning boost.  They also make a great addition to your tea.

Nuts and Dried Fruits: Types of nuts, like almonds and cashews, are believed to increase production of breast milk. They are rich in Vitamin E and Omega-3 providing energy for a new mom.  These are great for a midday pick-me-up.

Staying hydrated is key to maintaining and increasing your supply.   During breastfeeding you should drink an extra quart, or 32 ounces, per day, making your grand total around 100 ounces of water per day.  Adding a Breastfeeding Tea is a great way to keep the fluids coming, while adding the benefits listed above.  Promise Milk Boost Tea is 100% organic and includes ingredients like fenugreek and fennel seeds.  Not to mention it’s caffeine free so you can enjoy it any time of the day (even during those night feedings).

Don’t forget to take your prenatal vitamin.  Even after delivery, taking a prenatal supplement is important to maintain good health.  Most mom’s run a very little rest and find it difficult to eat 3 well balanced meals.  Promise Prenatal Vitamins Stage 3 Breastfeeding Vitamin is specifically formulated to help keep your milk flowing as well as take care of mom’s overall health.

You got this mama!  The newborn and early stages of your little ones life aren’t always easy, but you have been perfectly created to do this job and do it well.  We believe in you.  Congratulations on your new addition and for more information and breastfeeding tips visit

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