In this eye-opening and informative read, you will see dietary additions that might be beneficial to a breastfeeding mom’s milk supply.
You will also be introduce to some incredible breastfeeding resources that give you the tools to help you master your milk supply for good!
This post may contain affiliate links. Full disclosures here. Any health-related content found in this article has been reliably sourced and is for entertainment purposes only. Make sure you check with your doctor for advice, as I am not a health professional.
Nutrition and Breastfeeding
Nutrition can have a powerful affect on not only your health, but also your breast milk supply. Which may be reason you are reading this in the first place. And that is to find the best breastfeeding diet to counteract a fluctuating milk supply and the worry that comes along with that.
You’ll will be interested to know that there are certain foods and supplements you can take that can help promote a more abundant, nourishing and even sometimes fattier breast milk supply.
Below you’ll find a list of the top lactation foods and supplements that have helped many lactating mamas increase their milk supply fast!
9 Best Foods for Breastfeeding
Most of the foods and supplements listed below would be considered galactagogues. Which is any food, herb or medication that promotes or increases the production of a nursing mother’s milk.①
These are foods you want to eat more of while breastfeeding. If you want a deeper dive into the antithesis of that, here’s what foods to avoid while breastfeeding.
- Nuts & Nut Milks: Protein, fiber and magnesium.
- Oats: Iron, vitamins and minerals.
- Flax Seeds/Oil: Omega 3’s and minerals.
- Eggs: Iron, vitamins and minerals.
- Brewer’s Yeast: B vitamins.
- Bone Broth: Collagen and minerals.
- Calcium and Magnesium: Combats milk supply loss during menstruation.
- Probiotics and Multi’s: My favorites are linked below!
- Lactation Protein Powders
Now that you have a solid list of some super galactagogues, how should you use them in your breastfeeding diet? Below, you will get some ideas on how to easily add them in and start reaping the benefits of a major boost in milk supply!
Nuts and nut milks are a wonderful addition to a breastfeeding mom’s diet. They are full of protein and calcium which can help your body produce more 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 pretty breastfeeding pink drink because it is so effective at increasing their milk supply.
They are also pretty and taste good as well!
There are also solid claims that coconut water increases milk supply due to it’s nutritional profile of vitamins, minerals and electrolytes. Speaking of electrolytes, have you tried Body Armor Drink for breastfeeding and milk supply?
It was always one of my go-to favorite drinks to have while breastfeeding.
Oats are the O.G. galactagogue for breastfeeding moms. You can find oats in almost every lactation recipe out there.
Here are some ways to eat more oats while breastfeeding:
- Make overnight oats – you can find a recipe for overnight oats in this breastfeeding snack ideas post.
- Daily bowl of oatmeal
- Oatmeal cream pies
- Oatmeal cookies
- Oat milks
By the way mama, If you’re looking for help with curating breastfeeding meals that will nourish your appetite and your milk supply, I recommend you grab yourself this downloadable PowerMilk breastfeeding cookbook!
3. Bone Broth
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 lactation 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. Trust me, it’s nasty if it’s over-blended!
Click here to order some of this bone broth at Amazon.
4. Flax Seeds
Flax seeds are probably my star player. I usually always see an instant increase in my milk supply shortly after adding them into my diet.
The way I like to eat them is to first grind the seeds and then add them into a no bake lactation bites recipe or drizzle it in oil form into delicious lactation smoothie.
5. Brewer’s or Nutritional Yeast
Did you know that 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!
6. Calcium and Magnesium
Calcium and Magnesium supplements can be found at most health food stores and online. Even so, you don’t usually see it marketed as a lactation supplement for milk supply, but maybe it should be!
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, this is the night time liquid minerals supplement I take.
Taking it right before bed helps your body relax for a better night’s sleep (except if baby has anything to say about it)!
Taking calcium before and during your period can help combat this.
7. Probiotics and Multivitamins
I am a firm believer in gut health and even though I’m no doctor, I do notice a significant difference in my overall health and well-being when I am sticking to a daily probiotic regimen, these are the probiotics I take and love.
I also found this to be true while breastfeeding.
A combination of nutritious foods, multi-vitamins and probiotics seemed to help give my body more energy to focus on breast milk production.
I take this liquid pre and post natal multi-vitamin every morning and it has been working great!
8. Lactation Protein Powders
Last on this list of best foods for a breastfeeding mom’s diet is lactation protein powders. These are a great addition to your breastfeeding diet for the following reasons:
- Protein breastfeeding powders are quick and convenient and taste great.
- They are formulated with concentrated ingredients to help promote a nourished mama who is primed to produce milk.
- You can customize them by adding different ingredients for a variety of drink options.
I’d like to once again talk to you about Milk Dust, my favorite breastfeeding protein lactation powder.
In my opinion, this protein powder takes the cake because it was crafted by a real breastfeeding mom who knows her health and how to balance making milk while nourishing her body and getting back in shape.
If you’re interested in adding a protein powder to your breastfeeding diet, Milk Dust would be my recommendation.
Breastfeeding, Exercise and Milk Supply
Maybe you’re interested in how to maintain your milk supply while exercising and eating right?
You may be hesitant to really jump in to a workout regimen or alter your diet while breastfeeding and 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.
This 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.
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 milk supply knowledge that will provide you with the unwavering confidence you need and want to have for a successful breastfeeding experience from day one.
Here is how you take that step…
Master Your Milk Supply is your must-have milk supply management guide and most valuable breastfeeding resource.
With this targeted mini course, you will learn how to take control of your milk supply and breastfeeding story before it even starts and forget about stress, defeat or doubt.
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!
We explored what it looks like when babies have sensitivities to certain foods, like dairy. We went further in to detail about how a good diet can be a powerful milk boosting tool.
I shared my favorite supplements and multivitamins I take everyday while breastfeeding. You were even introduced to some online resources to guide you toward mastering your milk supply and how to focus on fitness even while breastfeeding.
Just remember, everything I share here is for entertainment purposes only, it’s not meant to be used as medical advice. Always seek out a professionals opinion whenever you have questions or concerns about your health.
- Breastfeeding Diet 101 – What to Eat While Breastfeeding: https://www.healthline.com/nutrition/breastfeeding-diet-101