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When it comes to the best breastfeeding diet, you have A LOT of options!
Additionally, there is also a lot of advice on the web as to what the best diet practices are to help with breast milk production.
In this concise and informative read, I’ll address specific dietary additions and supplements that seem to be the best breastfeeding diet for a productive milk supply.
I’ll also introduce you to some beneficial breastfeeding resources that can also help you master your milk supply for good!
Disclaimer: I am not a dietician or doctor and all of these recommendations are what worked for me. Always consult your primary care physician before making any changes to your diet and supplemental intake.
Breast Milk and Diet while Breastfeeding
Nutrition has a powerful affect on your breast milk production when you know how to give your body the right nourishment during breastfeeding.
However, these breastfeeding diet suggestions are based upon my own experience and a lot of research!
Meaning, it is always best to do your own experimenting with the cooperation of your doctor to determine the best way for unique you to have the healthiest breast milk production you can.
Having said that, there have been many times when my milk supply would suddenly tank out of nowhere, which was of course worrisome.
Maybe you’ve experienced this too?
If so, you will be interested to know there are certain foods and supplements you can take that help promote more breast milk production.
Below I’ll share a list of the top lactation foods and supplements I swear by that helped me increase my milk supply fast!
Breastfeeding, Exercise and Milk Supply
Before we jump into the food list mentioned above, maybe you’re interested in how to maintain your milk supply while exercising and eating right.
You may be hesitant to really jump into a workout regimen or restrictive diet while breastfeeding. This is totally understandable!
However, wanting to get your fit and trim body back after baby WHILE breastfeeding is still possible!
You can accomplish this with the help of the Postpartum Cure. Which is a unique online fitness and healthy eating course for breastfeeding moms, created by one.
Kate, the creator, knows how important not losing your milk supply is. So she created a diet plan and exercise routine with that being the most important detail.
You’re invited to see if the Postpartum Cure is exactly what you’ve been needing by clicking here.
Best Supplements and Foods for A Breastfeeding Mom’s Diet
The foods and supplements listed below would be considered galactagogues. Which is any food, herb or medication that promotes or increases the flow of a nursing mother’s milk.
After you’re done checking these out, the next section will go into further detail on how to incorporate them into your breastfeeding diet.
- Nut Milk (Protein, fiber and magnesium)
- Oatmeal (Iron, vitamins and minerals)
- Flax seeds/oil (Omega 3’s and minerals)
- Eggs (Iron, vitamins and minerals)
- Nutritional Yeast (B vitamins)
- Bone Broth (Collagen and minerals)
- Calcium and Magnesium Liquid Minerals
- Probiotic Garden of Life
- Prenatal Multi-Vitamins New Chapter
Check current pricing on Amazon and make sure you have Prime to get free shipping!
Below is a really handy breastfeeding diet infographic I encourage you to click on and save to Pinterest for later reference.
The Best Way to Manage Your Milk Supply
As a first time mom, you may not be as prepared for milk supply issues and breastfeeding set-backs or to know how to troubleshoot a sudden decrease in milk supply or a bad latch and beyond.
Some of that may sound scary, but it doesn’t have to be mama!
You can avoid these breastfeeding and milk supply struggles before you even encounter them.
You’re invited to gain the breastfeeding and pumping confidence you need and want and here is how to receive it.
The Ultimate Breastfeeding Class is your must-have milk supply management guide and most valuable breastfeeding resource.
P.S. If you enroll in any course through one of my links, I will send you my Pumping Pro Course for free, here are the details.
Learn more about how this course will be the BEST decision you make for your milk supply.
How to Incorporate Galactagogues Into Your Breastfeeding Diet
Now that you have a solid list of some super galactagogues (fingers crossed), how should you use them in your breastfeeding diet?
Below, you will get some ideas on how to easily incorporate them and start reaping the benefits of an increase in milk supply!
Nut milks are a wonderful addition to a breastfeeding moms diet. They are full of protein and calcium which can help increase the amount of breast milk.
I’m sure you’ve heard of the Pink Drink from Starbucks.
Breastfeeding moms make multiple trips a week to the cafe to get this drink because it is so effective at increasing their milk supply.
They are also pretty and taste good as well!
Here is my copycat pink lactation drink recipe you can make at home!
This super food has so many wonderful health benefits!
Some of them include; relief of joint pain because of the collagen, healthy skin and hair and immune system support.
My favorite way to use bone broth is in smoothies. Here’s a tip for using this bone broth in smoothies, add it at the very end and blend at the lowest speed.
If you fail to do so, the powder gets extremely frothy when blended. Trust me, it’s nasty if it’s over-blended!
Click here to order some of this bone broth through Amazon.
Flax seeds are probably my star player.
I always see an instant increase in my milk supply shortly after adding them into my breastfeeding diet.
Nutritional yeast is a terrific cheese replacement!
I sprinkle it on my eggs every morning and it really does add that rich cheesey flavor. You can even sprinkle it on plain popcorn for a cheesy, yet healthy snack!
Calcium and magnesium
This supplement can be found at most health food stores and online. Calcium and Magnesium supplement comes in pill or liquid form.
I like to take the liquid version before bed at night because the magnesium is a natural relaxant and can promote a better night’s sleep.
A dip in calcium can also happen during a woman’s menstruation which is a big cause of low milk supply for moms who are still breastfeeding. (source)
Taking calcium before and during your period can help combat this.
A Summary of the Best Breastfeeding Diet
Did you get some good ideas on how to help your breast milk production with some extra nourishment added into your diet while breastfeeding?
Again, I am no nutritionist, just a mom like you who tried everything to combat being a “just enough-er”. These breastfeeding diet suggestions are what worked for me, and hopefully they will you too!
Below is a second look at what was covered today for your reference.
Don’t forget to choose an image to save this article for later!
- Breastfeeding requires mom to evaluate her milk supply.
- Babies can have sensitivities to the dairy mom consumes in her diet.
- A good diet can be very beneficial to maintaining a healthy milk supply.
- Supplements can play a big role in promoting milk supply.
- Seek a doctor’s advice before making any dietary or supplemental changes.
P.S. You can never be too prepared when it comes to anticipating your baby’s needs. Don’t go without this must-have breastfeeding online course. It’s only $19 and 90 minutes to complete, you’ll be so happy you did!