Pumping for Two

Breastfeeding is a wonderful experience that a new mom gets to share with her baby. It allows the baby to bond with mom while she provides the nutrition and immune support that the baby needs. It’s one of the easiest ways to feed your baby – when everything you hope and work for goes according to plan. But it doesn’t take long for new parents to realize that, with newborns, most things rarely go to plan.


A new mom’s breasts are exposed to a series of trauma like plugged ducts, cracked nipples, and mastitis. But all moms want to do is feed their little ones and give them the best. While these are problems that many moms dread, the one that all moms fear is a low milk supply.

Milk supply is dependent on a few things like hydration, stress, sleep, and nutrition. However, even when these are at their best, it’s possible that a mom cannot produce enough milk to feed her child. It’s important to recognize when this happens to prevent your baby from becoming malnourished. There is no shame in deviating from your original plan. The best way is always feeding your baby so they grow and thrive!

For moms who are not ready to give up the good fight, they can try changing their diets to boost their milk supply. There are foods that are believed to increase milk supply, and they’re known as galactogogues (ga-lac-ti-gogs). Galactogogues increase milk supply by stimulating the release of oxytocin. Galactogogues can be in the form of foods, herbs, and synthetic chemicals.

There is a lack of scientific evidence to show the effectiveness of prepared foods that contain galactogogues and natural galactogogues foods in increasing a woman’s milk supply. However, you will hear stories from new moms who swear by it. Listed below are foods and herbs that have been evaluated and often recommended by researchers and holistic practitioners.

Foods & Herbs That Help Increase Breast Milk Supply While Breastfeeding


  • Dark leafy greens
  • Sweet potatoes
  • Beets
  • Carrots
  • Alfalfa
  • Watercress
  • Dandelion greens


  • Apricots


  • Chickpeas
  • Almonds
  • Cashews
  • Macadamia Nuts
  • Pecans


  • Oats
  • Barley

Healthy Fats

  • Flax seeds or flax seed oil
  • Coconut oil
  • Coconut butter


  • Fenugreek
  • Milk Thistle
  • Goat’s Rue
  • Brewer’s Yeast
  • Fennel
  • Dandelion

How much do I need to eat? And how should I incorporate these galactogogues to increase my milk supply? There is a lack of consensus in the amount required to increase milk supply. Incorporating a variety of these foods into your diet can help improve your milk supply, but it also depends on other lifestyle factors such as sleep, stress, and hydration.

With the use of the NutriBullet, you can incorporate these galactagogues into your soups, smoothies, and other delights!

NutriBullet Recipes That Help Increase Breast Milk Supply

One smoothie or one soup will not make a dramatic difference, but consistently eating foods with galactogogues, breastfeeding, and pumping breast milk can help increase your milk supply. Don’t forget to use your resources when you need to! Find a lactation consultant, get a free pump for breastfeeding from your health insurance, and find a local breastfeeding support group or clinic to make sure you are using the right techniques.

You are not defined by your ability to breastfeed your baby. You are a good parent as long as you want the best for your sweet baby!




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