We know first hand how hard it can be to get your milk supply up. A new mom can get really upset and bothersome when they think they aren’t producing enough. Don't worry too much, most of the time you are producing enough for your baby, you just think you aren't. As long as your baby has wet diapers, he or she is getting what they need. If there are lactation nurses in your area (your hospital), make sure to take advantage of any professional help.

I was classic in this scenario. I breastfed my three girls until 9 months and 7 months. We did great but when I tried to pump for extra milk or a bottle it was just never going to happen. I stood by and watched as friends breastfed their baby and THEN pumped an addition 16 ounces of milk. If only I knew the secrets that I knew now.

Once you start to pump you will want to be able to maintain your diet and still maintain your supply. There are certain foods to help with your supply and certain foods to avoid. It is important to make sure that are you getting the right amount of nutrients and eating as healthy as you possibly can. This will not only help your milk supply, but will benefit you and baby. Here is a list of foods that will help give your baby the nutrients you need and may even help your milk supply:

- Oatmeal cannot only make you feel fuller for a longer period of time, but can also increase your supply. Oats have iron, protein, and fiber all of which are the healthiest options for your intake.
- Leafy Greens have Vitamin A, Iron, Calcium, and Folic Acid. All of these are important for you and your baby to have. Think of spinach, romaine, etc as your leafy greens!
- Fruits are always great for you and your baby you can eat these at anytime and even while your breastfeeding. Fresh blueberries, strawberries, raspberries, and cranberries are full of fiber!
- Almonds such as almond butter or almond milk may help to increase your milk supply.
- Quinoa that is gluten and grain free may also help with milk supply since it has iron and amino acids.  
- Avocado has a great source of folic acid and Vitamin E! It may help with milk supply as well since it is filled with great sources of nutrients!

- Seeds such as flax, sesame, chia, or hemp can add a great source of vitamin to your diet! You can add seeds to just about anything you intake.

These foods aren’t always meant to help increase your milk supply, but rather help you and your baby get the nutrients you need! Breastfeeding requires a lot of calories and nutrients.

Lactation Cookies

Have you read about lactation cookies? Yes, they exist!! The "magical" ingredient is brewer's yeast. Our fav recipe is here from How Sweet It Is. Brewer's yeast is also believed to be a galactagogue. A galactagogue (pronounced gah-lak´tah-gog) is an action, herb, food, or medication that can jump start your production of breast milk or increase the amount of breast milk that you make. The word itself is a combination of the Greek terms "galact-" meaning milk, and "-ogogue" meaning leading to or promoting.

You can find more recipes and tips on our breastfeeding Pinterest board.

Foods to avoid during breastfeeding

There are some foods that should be avoided while breastfeeding since it can cause reactions to babies: beans, broccoli, Brussels sprouts, cabbage, cauliflower, corn, dairy, onions, peppers, peppermint, and tomatoes. If you think dairy could be a problem with your baby (extreme gas), then consult your physician or pediatrician.