Are you looking for delicious breastfeeding snacks that won’t consume your time yet give you a ton of energy? This list is all about easy and simple breastfeeding snacks every new Mama needs.
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You are officially done with pregnancy and your baby is here! Congratulations, Mama!! What a victory.
It’s now time to begin your fourth and final trimester, postpartum. This is a subject I personally LOVE because I’m such an advocate for self-love and self-care. One thing I struggled with when breastfeeding my first baby was how to keep my energy up for those around-the-clock feedings. The food you consume is so important and I found my biggest ally became my snack basket.
One thing I learned VERY quickly was that I didn’t have time to make the cute and fancy breastfeeding snacks I found all over Pinterest. I don’t have time to make my own protein balls or whip up a smoothie with 10+ ingredients when I have a newborn. I need something healthy that is easy and ready instantly because that is mom life for you.
This post will educate you on which foods you should and shouldn’t be consuming to help increase your milk supply. Some breastfeeding snacks below that Mamas love include lactation cookies, trail mix packets, veggie crisps, overnight oats, to-go bars, and so much more.
Foods that help increase milk supply production:
To support milk production while breastfeeding, you’ll want to include a variety of nutrient-dense foods in your diet. Here are the food groups you should be focusing on for breastfeeding snacks:
Whole Grains: Oats, barley, and brown rice are rich in iron and fiber. These can help with overall health and lactation. Oatmeal is my favorite because you can make a quick bowl for breakfast with Instant Oatmeal or bake oatmeal muffins to have for the week.
Lean Proteins: Consume a variety of sources like chicken, turkey, tofu, and legumes. Protein is essential for milk production and helps with overall energy and recovery.
Leafy Greens: Spinach, kale, and Swiss chard are packed with essential vitamins and minerals like calcium and iron. These can support milk production when breastfeeding.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are great sources of healthy fats and proteins. Flaxseeds and chia seeds provide omega-3 fatty acids, which are great for both you and your baby.
Fruits and Vegetables: Fruits (berries, oranges, and bananas) and vegetables (carrots, sweet potatoes, and bell peppers) are rich in vitamins and minerals that support overall health and lactation.
Legumes: Beans, lentils, and chickpeas are excellent sources of protein and iron. I personally love making chili, lentil soup, or enjoying hummus and pita chips to aid in my milk supply.
Healthy Fats: Avocados, olive oil, and fatty fish like salmon provide healthy fats that are important for overall health and milk production.
Herbs and Spices: Fenugreek, blessed thistle, and fennel seeds are traditional herbs that some people find helpful in boosting milk production. You can also find tea packets with these herbs and spices.
Dairy Products: Milk, yogurt, and cheese are good sources of calcium and protein.
Hydrating Foods: Foods with high water content, like cucumbers, strawberries, peaches, and soups can help keep you hydrated which is crucial for maintaining a strong milk supply.
Foods/Beverages to avoid when breastfeeding:
Always remember that everyone and every baby is different but these are commonly suggested foods and beverages to avoid when breastfeeding to keep a strong milk supply.
Caffeine: Too much caffeine can affect your baby’s sleep patterns and cause irritability. It’s usually recommended to limit intake to about 300 mg per day (about 2-3 cups of coffee).
Alcohol: Alcohol can pass into breast milk and affect your baby’s development and sleep. If you choose to drink, do so in moderation and wait at least 2-3 hours before breastfeeding baby.
Certain Fish: High-mercury fish (swordfish, king mackerel, albacore tuna) should be avoided due to the potential for mercury exposure, which can be harmful to your baby. Some lower-mercury options are salmon and trout.
Processed Foods: These are usually high in unhealthy fats, sugars, and additives which you want to avoid for your overall health. Plus, these can also make you feel sluggish and unenergized.
Allergens: If you have a family history of allergies, be cautious with common allergens (like peanuts, tree nuts, dairy, soy, and eggs) as they could potentially cause reactions in your baby. If you notice any signs of an allergic reaction in your baby, consult your doctor.
Spicy Foods: Some babies may react to spicy foods in their mother’s diet which can make them uncomfortable and fussy.
Gas-Inducing Foods: Foods like beans, cabbage, and broccoli could cause gas and discomfort in some babies. Take note of your baby’s reactions to different foods and adjust as needed.
Excessive Sugar and Salt: These can contribute to poor nutrition and may affect your baby’s taste preferences and health in the long term.
Breastfeeding Snacks
1. Munchkin Milkmakers Lactation Cookie Bites
Each box includes 10 bags of Milkmakers Oatmeal Chocolate Chip Lactation Cookie Bites. Cookies are made with oats and flaxseed to help boost milk supply.
2. Quaker Instant Oatmeal
This breastfeeding snack is packed with fiber and includes 48 packets made with 100% whole grains.
3. Kibo Chickpea Chips
This 12-packet variety pack is high protein, high fiber, and gluten-free. Flavors include Mediterranean Herbs, Himalayan Salt, and Pico De Gallo.
4. Nature’s Garden Trail Mix
This bag includes 24 packets of healthy nuts and dried fruit trail mix for you to enjoy at home or on the go. This breastfeeding snack is vegan, dairy-free, and gluten-free.
5. Chobani Greek Yogurt
This 4-pack Greek yogurt is deliciously flavored and a great source of dairy for your body.
6. Nature’s Bakery Oatmeal Bars
This box comes with 6 bars and offer a variety of flavors to choose from. These bars are also a good breakfast option.
7. Blue Diamond Almonds
Includes 32 packs of lightly salted almonds. This is a great source of fat and protein while giving you a nice crunch.
8. MadeGood Chocolate Chip Granola Bars
This best-seller includes 40 chocolate chip granola bars that are perfect for a healthy pick-me-up. Perfect for grabbing while you run out the door.
9. Boobie Bar
These milk-boosting lactation bars include 6 bars per box and are gluten-free and dairy-free.
10. Jack Link’s Beef Jerky
This variety pack includes 15 packs of Original, peppered, and teriyaki flavors. This is a go-to when looking for a strong source of protein.
11. Sahale Glazed Mix Nut Variety Pack
The glaze is so good. These 12 variety packs are perfect to stash in your diaper bag or car cubbies. Nuts include cashews, pistachios, pecans, and almonds.
12. Bobo’s Oat Bites
These cookies come in chocolate chip, coconut, lemon poppy seed, pumpkin spice, and so many other delicious and unique flavors. This is a great breastfeeding snack for increasing your milk supply.
13. Off The Eaten Path Veggie Crisps
Great if you’re looking for a crunch. This box includes 16 chip bags and is made with chickpeas, peas, and purple sweet potato ingredients.
14. Lacsnac Lactation Overnight Oats
This delicious breakfast option is made with whole grain oats, flax seeds, and brewer’s yeast. It is created to promote lactation and maintain a healthy breast milk supply. Product is GMO-free, vegan, and gluten-free.
15. Hippeas Chickpea Puffs
These 18 snack bag flavors include Vegan White Cheddar, Nacho Vibes, Barbecue, and Sriracha. These are also available in various quantities.
16. GoMacro Protein Bars
A great source of protein that is organic, vegan, and gluten-free. It has 11 grams of protein in every bar. You’ll be obsessed with these because of how filling they make you.
17. Terra Vegetable Chips
You’ll love these because they are packed with veggies and the hint of salt is so tasty. Also available in other flavors and sizes.
18. MilkBliss Lactation Cookies
It is recommended to have two cookies a day to increase your milk supply. These cookies are made with dark chocolate chips and rolled oats so you can enjoy a treat while also reaping the benefits.
19. Happy Belly Mozzarella String Cheese
Cheesesticks are a great snack because they are one of the best sources of calcium. This bag includes 12 individually wrapped mozzarella sticks and is also super affordable.
20. Bare Baked Crunchy
Bare Baked Crunchy apple chips are perfect for when you need a little boost because the flavor will make you feel instantly refreshed. This box includes 16 chip bags which are fat-free and gluten-free.
21. BIENA Chickpea Snacks
These chickpea snacks taste great and are packed with protein and fiber so you’re satisfying your hunger. This brand also offers other flavors that are equally as delicious.
22. Brad’s Plant-Based Kale Chips
The ingredients are kept so simple for this veggie snack. Ingredients include kale, sunflower seeds, chickpea miso and also a hint of sea salt.
23. Mommy Knows Best Lactation Cookies Mix
If you’re looking to eat a warm cookie out of the oven then this is the breastfeeding snack for you. This cookie mix was created to support milk supply and replenish nutrients for nursing moms.
24. Go Raw Organic Sprouted Mixed Seeds
This superfood snack is non-GMO, soy-free, nut-free, and gluten-free. Seeds will help keep your milk supply up because of their good fat content.
25. Dole Fruit Cups
Fruit isn’t always in season but it is still important to prioritize because it will help you feel your healthiest self. This box is a variety pack of 12 fruit cups that are super yummy.
26. Booby Boons Lactation Cookies
This 6oz bag of chocolate cookies are designed to boost your milk supply by eating 1-3 cookies a day.
27. Lactation Brownie Mix
A little switch up from traditional cookies, this brownie mix is a great source of oats, brewers yeast, and flaxseed to increase breastmilk production.
These are the ultimate breastfeeding snacks to help busy Moms increase and maintain milk supply.
