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Rolled Oats

Oats are the most well-known breast milk makers. Eaten by nursing mamas worldwide and recommended by lactation consultants, oats are a nutritional powerhouse. Saponins — a compound that oats are full of — are antibiotic and anti-inflammatory, supporting the immune system. They also provide you with whole grains, fiber, vitamins and minerals. 

Ground Flax Seeds

Flax seeds provide essential omega-3 fatty acids and fiber. Omega-3's are necessary for baby's brain development and easily pass from mother to baby through breast milk. Flax seeds also have phytoestrogens, which have been shown to influence milk production! And, of course, this little superfood is packed with fiber... and as you know, fiber is a girl's best friend.

Chia Seeds

Chia seeds are becoming increasingly popular, and for good reason.  They are similar to flax in that they are loaded with fiber and omega-3 fatty acids. Don't let these little seeds fool you - they pack a punch with plenty of high-quality protein and several essential minerals and antioxidants. Chia seeds are said to decrease risk factors for heart disease and diabetes and lead to better digestive health.

Coconut Oil

Coconut oil has multiple benefits when it comes to lactating mamas. Medical studies published in the American Journal of Clinical Nutrition found that moms who consumed coconut oil produced a higher concentration of healthy fatty acids in their breast milk. These fatty acids, known as lauric acids, are vital in helping babies stay protected from viruses and other unwanted illnesses.


Nuts, especially raw almonds, are healthy and full of protein and calcium. Many nursing mothers choose to eat almonds or drink almond milk to increase the creaminess, sweetness, and amount of their breast milk.  Packed with protein, almonds are surprisingly a great source of calcium, which is a huge plus for the dairy-free mamas out there! 

Brown Sugar

Brown sugar is a combination of cane sugar and molasses.  Molasses is extremely rich in minerals such as calcium, copper, and iron. The minerals are easy to absorb, as molasses is famous for increasing iron levels in iron-depleted mothers, which helps with fatigue and the prevention of anemia. Since straight molasses is not as palatable as some other galactagogues or milk-inducing foods, we chose to make a brown sugar out of it.