This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.

I’ve been nursing my third baby a year now. It’s such a blessing to have nursed three babies now with a healthy supply. Having a healthy supply is so important, and there are some foods I found that increase breast milk supply, which I had no idea. I knew these 5 foods will increase your supply and help you lose baby weight, but with further research, I found out there are more lactogenic foods out there we can count on to increase supply! this post contains affiliate links.
UpSpring Breastfeeding

Here’s the list of 5 Foods You Didn’t Know Increase Breast Milk Supply

Green Papaya: This is first on the list because did you even know there is such thing as a green papaya? Well, it’s really just an unripe papaya. Apparently green papayas are popular in Asia as a breastfeeding food. I’m not sure how it tastes green because I haven’t tried it yet, but it’s on my list to attempt.




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Alfalfa: I immediately think of horses because we fed our horses Alfalfa growing up, but that’s not the same. The Alfalfa that is a lactogenic food is from the pea family. It’s one of the oldest and most cultivated crops in history. It contains phyto-estrogens, which can help milk production. You can put it on sandwiches or salads in sprout form or drink a tea. It can enter the blood system and your milk, so if you do notice your baby getting gassy, reduce your intake a bit.

Coffee Substitutes: Okay this isn’t really a food, but apparently many of the coffee substitutes have chicory or dandelion, which are lactogenic herbs.

Poppy Seeds: This is a great one because its so easy to grab poppy seed muffins at any bakery. Poppy seeds help moms relax, which helps produce more milk. The poppy seeds have sedative effects, which is super important to allow your body to produce milk.

Bottle Gourd: This is a seasonal vegetable that is high in water content. It has a lot of nutrients like vitamin C, phosphorous, folate, iron and potassium,  and helps keep you hydrated, which is essential to breast milk production.

Those are the five foods I had no idea could increase milk supply. If you are having trouble with your supply, see the tricks my sister and I used to increase our supply overnight.


I have a very specialized program for postpartum mamas looking to lose weight, keep up their milk supply and heal their bodies. 

So many mamas are having such success with the program, and let me share what they’ve said:

“I’m on the 14 day clean eating part and already feel a change.  I love that your program caters to nursing moms. These recipes are boosting my milk supply! Thanks again and can’t wait to use the new app!”

“As far as counting calories, yes that was so helpful!… it was an eye opener…But your concept of reducing ever so slightly and monitoring milk supply was so helpful! I have lost 6lbs-yay!- and have 12 more to go!  I am encouraged for sure because it is usually not until  I’m done nursing that I’m able to lose weight. So I’m all in for hopefully the rest of my life-on clean eating like this and exercise! Thanks so much for your help!!”

“Feeling GREAT on this program!!! It’s unbelievable how eating clean makes such a difference. Let me rephrase that…it’s amazing the difference eating nutrient dense foods makes! My skin is glowing and I’m already shedding pounds! I also tried the first workout today and did well although I had to modify a bit and omit the backwards burpee (I had cesarean just over a month ago and don’t quite feel ready for that exercise just yet but I will get there). Loving this plan! Thank you SO MUCH for tour help!”

“The few changes I’ve made to diet per your instructions is already helping lower my sweet cravings. I’m sure I’ll notice an even bigger difference when I get stricter. This week has been great as I feel better, have already lost 2#, and haven’t seen a drop in milk supply which was my biggest concern. I look forward to starting the workouts tonight!”

“The baby steps have been super helpful including writing down everything I ate…Another 5 days would be amazing, I was thinking yesterday what am I going to do after the 5 days are finished. You have been incredibly helpful!! I am so appreciative!!!”

My program focuses on specialized nutrition for breastfeeding moms, recipes, meal plans, grocery lists, a new Ab Rehab + Pelvic Floor Restore program, and a new video on grocery shopping and batch cooking for healthy eating after the meal plan.



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