HACK YOUR BREASTFEEDING: 5 Foods to Take your Milk to the Next Level


Sure, we all know the foods to enjoy to boost supply. BUT, did you know which foods can enhance the quality of your milk and provide even more benefits to your babe? Our dietitians are ready to weigh in with their go-to nutrition tips to enhance your milk’s quality!

Up your melatonin 

Having difficulty putting baby to sleep? Try eating some dark cherries before your night feed to boost melatonin levels. Not only are cherries rich in antioxidants (and delicious), but they are also a good source of melatonin, helping both you and baby get a little more rest. Cherries can also be added to smoothies (like our Cherry Dreams blend!) for a delicious, refreshing bedtime snack. 


Fats sometimes get a bad rep. However, healthy fats (like omega-3 fatty acids found in chia and flax seeds) are super important while breastfeeding as they are anti-inflammatory and essential for optimizing baby’s brain development. While research suggests that breastfeeding mamas should supplement with a good quality fish oil to ensure adequate levels of circulating DHA, you can also get omega-3s in the diet through chia seeds, walnuts, and flaxseeds (along with fish, too, of course)! Add a handful into your morning smoothie and call it a day. 

Snack in the Sun 

Yes, one of our recommendations is to treat yourself to a couple of hours by the pool…sound good? Because breastmilk is naturally low in vitamin D, it is important to soak up some sun AND consume dietary sources of vitamin D. Some of our favorites include: dairy, fish, eggs, and fortified cereals. So, whip up a Greek yogurt parfait with some granola and berries, grab your favorite book, and hit the pool. 

Eat the rainbow 

Overwhelmed by vitamins and minerals and mg and IUs?! One easy way to ensure that you and your babe are getting enough nutrients is to eat colorful meals. Pack your plate full of colorful fruits and veggies and you’re sure to get in those antioxidants that are super important for overall health and wellbeing. Rushing out the door? Grab your blend and let us stress about the micronutrients! 

Hydrate, hydrate, hydrate 

While this may be the most straightforward tip, we had to add it. Drinking enough fluids is crucial for feeling your best and for optimal nourishment for your babe. Dehydration leads to foggy thinking, low energy, and low milk supply….not what we want! Make sure you’re drinking enough water, and maybe even throw in some fun (no/low sugar) beverages throughout the day to keep it interesting. Think: coconut water, mineral water, fruit infused water if you’re feeling fancy…you name it! 

While breastfeeding comes with its challenges, nutrition shouldn’t be one of them. Opt for easy, nutritious options (cough, like Bumpin Blends, cough!) that leave you feeling fueled and ready to take on your day!


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5273852/

  2. https://journals.sagepub.com/doi/full/10.1177/0890334413477916

  3. https://www.ncbi.nlm.nih.gov/pubmed/1525748

  4. https://nutritionfacts.org/2014/04/03/foods-with-natural-melatonin/