5 Lactation snacks and drinks that worked for me

5 Lactation snacks and drinks that worked for me

We get asked a lot on how to increase milk supply and start a freezer stash. For myself, the rocky start to breastfeeding made me even more determined to protect my milk supply and increase it sustainably.

Real-life: I had latching issues when my baby was a newborn. On day 5, I decided to switch to exclusively expressing milk. I pumped religiously every 3.5 hours, but after 2 weeks, my milk supply went down from 70ml per pump session to 50-60ml. I was devastated. Why did this happen? I'm not too sure either. 

How did I increase my milk supply?

I increased my pumping sessions. Instead of waiting until my boobs felt heavy (3-4 hours), I pumped every 2 hours mimicking a newborn's feeding pattern. 

On top of that, these lactation snacks and drinks helped me maintain and boost my supply. 

1. Macro Organic Brewers Yeast Cookies

Woolworths sells these cookies in Buckwheat & Cacao flavour for $8.00 a packet. This is one of the cheapest lactation cookies on the market - another plus point.  Brewer's yeast is a known galactagogue to increase milk supply in nursing mothers. These cookies are like the healthy version of chocolate in a dense texture. Great for afternoon tea time when you're after something quick and easy to eat on the go.


2. Next9 lactation tea

Formulated by one of Melbourne’s leading herbalists, Next9 brings you LACTEA. Made in Australia and containing only organic ingredients, this tea is designed to encourage lactation. I love that this tea has cumin, fennel, and fenugreek - everything a breastfeeding mama needs. 

Lactation tea

3. Almond milk smoothie

I love to start my day with this smoothie because it is so refreshing and energising.  Organic almond milk is healthy and full of protein and calcium. Many nursing mothers choose to drink almond milk to increase the creaminess, sweetness, and amount of their breast milk. On top of my usual smoothie ingredients, I like to add 1 tablespoon of brewer's yeast and 1 tablespoon of flaxseed ground. 

4. Hummus

I know it's easy making your own dip, but as a busy mum, I like to buy Obela Smooth Classic Hommus for $4.00 a tub. Chickpeas are high in protein and are known for its use as a galactagogue. Dip it with celery or crackers for your midday snack.

 5. No-bake lactation bliss balls

When you need something more substantial to fill you up, these no-bake bliss balls are a lifesaver. With minimal preparation required, you can make and have these in your tummy in 10 minutes! This is my go-to recipe: 

  • 2 cups old-fashioned oats
  • 1/2 cup ground or milled flaxseed
  • 3 tablespoons brewer’s yeast
  • 1 cup peanut butter or almond butter
  • 1/2 cup honey
  • 1 teaspoon vanilla
  • 1/2 cup dark chocolate chips
Recipe taken from The Baker Mama


It may take some time before you realise a change in your milk supply. In my case, it took up to 2 weeks of increased pumping sessions and lactation snacks to notice a difference. I wish you all the best of luck in your breastfeeding journey! xx

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