Best Lactation Foods for Breastfeeding Moms

Best Lactation Foods for Breastfeeding Moms

Breastfeeding comes with a whole lot of challenges and can be so overwhelming, especially for new moms who are just trying to get used to the whole system. Be rest assured all these feelings are absolutely normal. As a nursing mom, you need all the nutrition you can get for the well-being of you and your little one. This, however, implies that you should try to have a balanced diet, and because we are talking about the best lactation foods, we will focus more on foods that will help boost your milk supply. However, when it comes to nutrition and lactation, there is a handful of information out there about the lactation foods. That might even stress you more, but you can relax knowing we’ve got your back. Mentioned below are the best lactation foods that will help improve your milk supply, help you stay healthy, and make you and your baby happy.

1. Barley

This is one of the richest sources of beta-glucan, a polysaccharide that has been shown to boost prolactin, the hormone responsible for lactation. One of the really impressive things about barley is how versatile it is. It can be used in soups, salads, and even stews. 

2. Chai seeds

Chia seeds are incredible! Calcium, protein, fiber, and magnesium are all abundant in them. Aside from that, they have a lot of omega-3 fatty acids in them. All of these nutrients will keep you and your baby fuller for extended periods. They also have a good flavor and can be used in salads, cereals, smoothies, and other dishes. 

3. Water

The importance of hydration cannot be overstated. Once you eat the correct lactation foods, water is essentially the foundation for your improved milk supply. You will be replenished if you drink at least eight glasses every day. It’s also critical since, as I previously stated, it will reduce weariness on your part. 

4. Nuts

Nuts are high in iron, calcium, zinc, and B vitamins, as well as fatty acids and protein, making them one of the most nutritious snacks available. Almonds, in particular, are thought to be a galactagogue. Cashews and macadamia nuts are also good sources of milk-making assistance. When feasible, go for raw nuts rather than roasted and salted types. 

5. Oats

Oats, like barley, have a high content of beta-glucan, which makes them good milk producers. It may not be the most appetizing food on its own, but they’re simple to include in a dish. You may top it with fruits and voila or make muffins, cookies, or crumbles.

6. Beans

If you’re a breastfeeding mother, beans should be a part of your diet. This is due to the fact that they contain protein, fiber, iron, and phytochemicals. Phytochemicals help to regulate hormones, activate the immune system, and improve milk supply, among other things. 

7. Avocado

Avocados provide more potassium and protein than bananas. They also contain folate, which is beneficial to brain health. Avocados provide vital amino acids for cell growth in breastfeeding mothers and their babies. 

8. Whole Grains

Beta-glucan is also found in whole-wheat toast and brown rice, making them excellent lactogenic meals. They must, of course, be whole grain; white flour or white rice will not suffice. 

9. Garlic

It is a well-known galactagogue, and while there is no scientific evidence to support its usefulness, many people believe it does. Garlic, of course, is one of those foods that, due to its odor, should be consumed in moderation. 

10. Sweet Potatoes

Sweet potatoes are also a vitamin A-rich complex carbohydrate. This vitamin is vital for vision, cell and bone growth, and immunological function, among other things. In addition, sweet potatoes are high in potassium. 

11. Okra

It’s high in folate and also contains niacin, thiamine, potassium, magnesium, and calcium, among other vitamins and minerals.

12. Strawberries

These are yet another source of vitamin C that will help you achieve your daily requirement of 120 milligrams. They also have a lot of water in them, so they’ll keep you hydrated. It’s critical for breastfeeding mothers to stay hydrated to avoid fatigue. 

13. Brewer’s Yeast

Iron, selenium, chromium, protein, and B vitamins are all abundant in brewer’s yeast. It has long been advised as a milk booster and has been used as a dietary supplement for generations. However, because it easily passes into breast milk, you should only use small amounts to avoid gas or fussiness in your baby. It can be used in baked products or pancakes. 

14. Carrots

Beta carotene and vitamin B6 are found in carrots. These are necessary for lactating mothers to get the extra energy they need to increase their milk supply

15. Fenugreek

Phytoestrogens found in fenugreek and its seeds aid in milk production. Fenugreek, on the other hand, is not recommended for persons who have diabetes, are allergic to legumes, or have heart or thyroid disorders. If you have any of these conditions, you should get medical advice before ingesting it. It can be eaten raw or incorporated into other meals in moderation. In addition, fenugreek is a common ingredient in most lactation supplements. See the best lactation supplements you should try today.

16. Oranges

Oranges are the kings of vitamin C, which you require more when breastfeeding than when you’re pregnant. This vitamin is essential for children’s teeth, muscles, and bones to develop properly. Yes, even for infants! And breast milk is the only method to offer it to them. 

17. Banana

Potassium was necessary during pregnancy, but it’s even more important now that you’re breastfeeding. Potassium helps to maintain the balance of electrolytes and fluids in your body. Breastfeeding mothers require 5,100 mg of potassium per day to meet the needs of two children. 

18. Dark Leafy Greens

Galactagogues are leafy vegetables like spinach, kale, and broccoli. They’re high in protein, iron, and vitamins, all of which are important minerals for both of you.


The best lactation foods mentioned here are carefully selected under different categories of food: Complex carbohydrates (whole grains, beans, sweet potatoes, barley, Brewer’s yeast, and oats), seeds (fenugreek and chia seeds), fruits (oranges, banana, avocado, and strawberry), vegetables (okro, dark leafy greens, carrots, garlic) and other ( nuts and water). They will help keep your blood sugar in check, keep you nourished and hydrated and, of course, help improve your breast milk supply.

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