Foods to Increase Milk Supply and Nutrition: Our Top Five

Foods to Increase Milk Supply and Nutrition: Our Top Five

5 minute read

“How can I produce more milk?” is a common question asked by many new moms. Although it’s one of the most natural and rewarding experiences in the world, breastfeeding can also be challenging for some moms. If you’re concerned about your milk flow, you may be wondering what natural options there are to boost your milk supply and quality. In this post, we'll discuss essential nutrients that could aid you with your milk production as well as the best place to find them.


According to the Dietary Guidelines for Americans, nursing mothers need at least 65 grams of protein each day. Ideal protein sources for breastfeeding mothers include lean meats, eggs, yogurt, tofu, quinoa, nuts, and beans. But it’s not only moms who needs an adequate protein intake, it’s important for baby too! Protein builds and repairs muscles and organs, making it a crucial component in baby’s demanding development.

If you’re a vegan mama, or would just like to experience the benefits of plant protein, pea protein is an excellent and nutritious option. Pea protein is an easily digested protein source made from yellow peas. Not only is it rich in iron and branched-chain amino acids, but it also provides additional benefits for your heart health. 

Milk Drunk Protein Powder contains at least 17g of high-quality pea protein, making it a convenient and delicious option for moms who need a quick protein fix!

Brewers Yeast

Brewer’s yeast is a nutritious dietary supplement that is often recommended by lactation experts to help complement milk production. An excellent source of protein and iron Brewers Yeast is well tolerated by both baby and mom, and can help to increase energy levels and the general wellbeing of nursing mothers! 

Brewer's yeast also contains Vitamin B, which is critical for neural development and keeping babies on the right track for optimal growth. In fact, a study by Haukeland University Hospital in Norway found that vitamin B supplements can  positively affect babies cognitive development.

We know from experience how effective Brewer's yeast can be at increasing nursing mother’s milk supply- which is why you'll find it as a key ingredient in every flavor of our protein powder.


Flaxseed is an excellent source of phytoestrogen, as well as ALA, DHA, and omega-3 fatty acids. Considered essential fatty acids that can only be obtained through food, Omega-3 fatty acids are one of the crucial building blocks to a plentiful breast milk supply. They are a vitally important component for children’s growth and development, and emerging studies have shown that they may also help to improve brain function. 

A nutritional all-rounder, moms can benefit from Omega-3 fatty acids too, as it’s often touted as help you to make more breastmilk, give you more energy, have a positive effect on your mood, and get rid of the baby blues.

Additionally, flaxseed is a rich source of lignans, which are antioxidant plant compounds that can help lower the risk of cancer and improve overall health. Milk Drunk contains ground flaxseed, making it easy to integrate into your daily diet.


Many lactation consultants suggest eating oatmeal as a way to increase milk supply. Oatmeal is an excellent source of iron, which is particularly beneficial for nursing moms with low iron levels. As anemia can have a detrimental effect on milk supply, consuming an adequate amount of iron may help optimize milk production in some women. 

Iron is also a vital mineral for infants, as it helps with both brain development and growth. Babies who don’t get enough iron may develop slower than expected and can also be less physically able and lethargic. Milk Drunk contains whole grain oat flour - and to increase your intake even more, try adding a 1/4 cup of oats to your smoothie, or stirring Milk Drunk into your morning bowl for a double boost!


Fenugreek is a herb that has a maple like taste, and has been used for hundreds of years by women hoping to improve their milk supply, however, it’s not only an old wives tale, as according to a study conducted by Curtin University in Western Australia, mothers who consumed fenugreek found that their milk supply "significantly increased." 

In fact, it’s that effective you could see an increase in your milk supply in as little as 24 to 72 hours. If you’re sensitive to fenugreek, or allergic to nuts or chickpeas, don’t worry — Milk Drunk Protein Powder comes in both fenugreek and fenugreek-free options, so you can decide which one works best for you. 

For more information about our Milk Drunk Protein Powder and some yummy recipe suggestions, click here.


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