If you're anything like me, you’ve googled “how to increase milk supply” at 3AM while leaking from one boob and trying to latch a very confused newborn onto the other. 🙃

Or maybe you're still pregnant and wondering what you can do now to set yourself up for breastfeeding success.

Either way – welcome. Let's talk lactation hacks that are backed by experience (and snacks).

I’ve gathered the best practical tips that helped me boost my milk supply – before and after birth – and put them into one cozy, cookie-filled post.

📥 Want my go-to lactation cookie recipe?
Grab the free printable that includes:

• My favorite lactation cookies (that actually taste good)
• My energizing, milk-boosting smoothie
• Simple tips to use food + habits to fuel your supply

→ CLICK HERE TO DOWNLOAD IT FREE

🐣 Before Birth: How to Prepare for a Strong Milk Supply

Yes, you can already do a few things before baby arrives to help your body get ready:

1. Colostrum harvesting (from 36 weeks)

Hand expressing a little colostrum daily after 36 weeks can:

• Stimulate your milk ducts
• Help you get comfortable with expressing
• Provide extra liquid gold for baby in the early days

(Ask your midwife if this is safe for you – especially if you're at risk for early labor.)

2. Nourish yourself NOW

Your milk supply tomorrow depends on how you fuel yourself today. Focus on:

• Healthy fats (avocados, olive oil, nuts)
• Protein (eggs, lentils, chicken, tofu)
• Complex carbs (quinoa, oats, sweet potatoes)
• Hydration, hydration, hydration

You’re not just growing a baby. You’re growing a dairy factory.

3. Take your supplements

If your doctor or midwife gives you the green light, consider:

• Iron + B12 (especially if you’re vegan/vegetarian)
• Probiotics
• Magnesium + Calcium
• Vitamin D3 + Omega-3s

These support hormonal balance and breast tissue health.

📥 Get the freebie with my go-to snack recipes + smoothie

🤱 After Birth: Tips to Increase Milk Supply

1. Skin-to-skin contact right away

The moment that baby hits your chest, magic happens. Skin-to-skin:

• Regulates baby's temperature and heart rate
• Releases oxytocin (hello, milk ejection reflex!)
• Encourages baby to latch

2. Nurse early and often

Milk is supply and demand. The more baby nurses, the more milk your body makes.

Offer the breast:

• At least every 2–3 hours (yes, even at night)
• Every time baby shows hunger cues (rooting, fists to mouth, squirming)

Let baby fully empty one side before switching to the other.

3. Hydrate like it’s your job

Water. Coconut water. Broths. Herbal lactation teas.

Have a giant water bottle with a straw next to you at all times. You’ll be shocked how thirsty you get.

4. Fuel with galactagogues (milk-boosting foods)

Try adding these to your meals:

• Oats
• Flaxseed
• Brewer’s yeast
• Fenugreek (if tolerated)
• Sesame seeds + tahini
• Dark leafy greens
• Garlic

And yes, that’s why lactation cookies are a thing. (Mine also happen to be delicious – just saying.)

📥 Click here to get the free cookie + smoothie recipes

5. Latch, latch, latch

A good latch = efficient milk removal = more milk. If nursing hurts or feels off:

• Ask for help from a lactation consultant (IBCLC)
• Try different nursing positions
• Use nipple balm and air dry between feeds

Also: not all babies latch perfectly at first. Be patient. You're both learning.

6. Pump smart (if needed)

If baby isn’t nursing well or you're separated:

• Start pumping early (8–10 times/day)
• Use a hospital-grade pump if possible
• Add a few “power pumping” sessions in the evenings

Even if you’re exclusively nursing, a Haakaa can catch milk from the other breast while feeding – a simple way to build a stash without effort.

☕ Lactation Snack Hacks

A tired mom trying to survive the fourth cluster feed of the day doesn’t need to cook. She needs grab-and-go snacks that help milk supply.

Here’s what worked for me:

• My homemade lactation cookies (recipe in freebie HERE!)
• Smoothies with oats + dates + nut butter
• Sesame bars
• Trail mix with pumpkin + sunflower seeds
• Dates + tahini + dark chocolate (you’re welcome)

Final Thoughts

Breastfeeding is natural – but it’s also a learned skill. You’re not failing if it feels hard. You’re not alone if your supply dips. And you’re not a bad mom if you need help.

These tips aren’t magic – but they helped me feel empowered, prepared, and nourished in a season that’s incredibly draining (and beautiful).

And the cookies? Well. They’re just a bonus. 🍪

📥 Get your FREE lactation cookie + smoothie recipe printable HERE!