Dr. Pamela Smith, ND 

Dr. Pam has a family practice at The Nest Family Wellness Centre which offers naturopathic and midwifery care. She combines science-based natural medicine with conventional medical therapeutics. Learn more about Dr. Pam and the services offered by her clinic here, or book an appointment at www.drpamelasmith.com.

Check out the latest Ask Dr Pam Q&A and posts by topic below as well as her health and wellness posts.

Ask Dr Pam   

What foods do you recommend to increase breastmilk supply?


There are many ways to help improve milk production through dietary changes that are actually tasty! A food or substance that is known to improve milk production and flow is referred to as a galactagogue.

See this post for a specific list of foods that help to increase to help milk supply (and foods that can contribute to lower supply). 

Also consider trying this lactation cookie recipe (originally posted here on my blog):


• 1 cup rolled oats

• 1/2 cup coconut flakes

• 1/4 cup fresh ground flaxseeds

• 1/2 cup pumpkin puree or apple sauce

• 1/4 cup maple syrup

• 1/4 cup nut butter of your choice

• 5-6 chopped dates

• 1 tbsp brewer’s yeast

• 1 tsp baking powder

• 1-3 tsp cinnamon, nutmeg, cardamom

• 1 tsp vanilla extract

• pinch of sea salt

• optional ¼ cup dark chocolate chips

Pre-heat oven to 350 degrees Fahrenheit. Combine ingredients, roll into balls then flatten into discs, and bake for 15 minutes.

I always double the recipe and keep some in the freezer for later – although they don’t usually last long!