Our roundup of the best lactation snacks

Our roundup of the best lactation snacks

There are so many amazing lactation snacks out there that can really help boost your milk supply naturally. Not sure which ones you should try? Here are some simple and delicious snacks that’ll take you literally no time to prepare and keep your milk systems full steam!

Best lactation snacks


Nuts are awesome for snacks in general, but when it comes to breastfeeding, they’re even more powerful. Cashews, almonds and macadamias are the best kinds of lactation snacks, and you don’t have to stick to plain roasted either! Throw them into a trail mix to keep things interesting as far as flavours and textures are concerned. To make it even easier to snack on the go, throw your mix into small bags or plastic containers.



Whole grains are super useful for breastfeeding moms. They provide you (and your baby) with great nutrients and minerals, and they can also help keep your digestive system in check. If you can, throw some quinoa or barley into your regular lunches by prepping healthy salads and using those grains as a base. Looking for an easy snack? Reach for brown rice crackers and a delicious spread as a topping.



It’s super important to get in enough protein when you’re breastfeeding, even though you might be craving carbs. If you’re strapped for time, a protein shake or smoothie is a good on-the-go option. Try making your own protein shakes at home and use berries, spinach and some yeast. Yes, yeast. It’s great for milk production by the way!



Spinach is lactogenic because it contains awesome amounts of folate and phytoestrogens, both of which promote healthy breast tissue and lactation. If you’re not keen on tossing it into your smoothie, you can always try spinach and chicken salad. P.S, even with the baby in your arms, you can still enjoy your salad with just one hand! Carrots are also great for breastfeeding moms, and they’re super easy to pack for snacks on the go. Like spinach, carrots are nutrient-dense and can be added to smoothies or salads. Heck, they even go well on their own.



We probably won’t be able to sing the praise of oats enough when it comes to boosting milk supply. Oats contain a lot of healthy carbs, protein, fibre, and essential minerals and nutrients. Granola is a great way to harness the nutritional superpowers of oats, but so is a hearty bowl of oatmeal for breakfast!

By Seldean Smith

Seldean Smith is the chief copywriter, ghostwriter, and mischief-maker over at seldeansmith.com. Since 2012, she’s helped over 100 brands and individuals find their voice, and get seen & heard with content that truly speaks their language and fits their phenomenal work. Because words that lift hearts, ignite minds, and get results can do more than just change your business – they can change the world too. Wanna know more? Catch her ideas on writing as a full-time mom and the art of writing on her blog!

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