Top 9 Nourishing Foods For Breastfeeding Mothers

Mother Baby

For a breastfeeding mother, there’s no moment that your body isn’t actively making milk for your baby. Resulting, they experience constant hunger due to the extra calories required for milk produced. Thus, consuming a diet full of nutrients and some breastfeeding methods is essential. Also, it ensures that your body is refueled and supported during this critical time.

Knowing the right foods to eat while breastfeeding is essential for nursing mothers. You can include these nutrient-rich food items in your diet that will:

  • boost your milk supply,
  • support successful nursing, and
  • provide healthy fats, vitamins, minerals, phytonutrients,
  • and antioxidants.

Although not all of these foods have been clinically tested, they have been used for generations in different cultures to help produce breast milk and offer significant nutritional advantages for breastfeeding mothers.

Food Item #1: Oats

Because they help with milk production, oats are considered a superfood by women who are nursing. They also can increase milk production, which is a bonus. Oats help to satisfy the increased energy requirements of milk production since they are full of energy-giving carbohydrates, fiber, vitamins, and minerals.

It also eases constipation, controls blood sugar levels, and encourages satiety, assisting moms in feeling nourished and pleased.

Food Item #2: Avocados

Avocados are an absolute nutritional powerhouse, especially for nursing women with painful breastfeeding. The first few weeks and months of nursing might cause persistent hunger, which could be made worse by the inability to prepare meals. Avocados provide a solution because they are almost 80% fat, which encourages a feeling of fullness while supplying necessary heart-healthy fats.

Avocados also contain a wealth of minerals, including B vitamins, vitamin K, folate, potassium, vitamin C, and vitamin E, which can be especially helpful during the difficult breastfeeding phase.

Food Item #3: Beans & Legumes

Legumes and beans are excellent sources of protein. They are abundant in phytoestrogens, vitamins, and minerals. Since ancient Egypt, chickpeas have been used as galactagogues to enhance the flow of breast milk. Many people may conveniently get them because they are frequently used in North African, Middle Eastern, and Mediterranean cuisines.

Although chickpeas are a common lactogenic bean, you don’t have to limit yourself to one kind. Among all beans, soybeans have the highest concentration of phytoestrogens. Hence, extremely beneficial to be consumed while lactating.

Food Item #4: Mushrooms

Even though they are not often thought of as lactogenic meals, several varieties of mushrooms can be advantageous to nursing moms. Mushrooms that contain the polysaccharide beta-glucan, such as reishi, shiitake, maitake, shimeji, and oyster mushrooms, can be added.

This substance is thought to be the main lactogenic component in oats and barley, which is known to increase milk production. According to clinical experience, increasing your consumption of foods high in beta-glucans, such as oats, barley, certain mushrooms, yeast, and algae/seaweed, may enhance milk production.

Food Item #5: Green Vegetables

In some places, breastfeeding mothers rely on vegetables as a primary way to boost the milk supply. Although there’s no published research on the lactogenic properties of green leafy vegetables, eating more veggies is always good for your health and your baby’s.

Green leafy vegetables contain phytoestrogens, which may positively affect milk production while breastfeeding preparation. Some nursing mothers worry that eating veggies like broccoli or cabbage might make their baby gassy and fussy. However, it’s essential to know that the part of these vegetables responsible for gas cannot transfer to breast milk.

Food Item #6: Orange & Red Root Vegetables

Red and orange vegetables have a long history of being considered lactogenic foods in various cultures for hundreds of years, even though they haven’t been specifically studied for their galactagogue properties. Carrots and yams, among other root vegetables, are part of the traditional Chinese diet, emphasizing resting for new mothers. These vegetables are believed to nourish both the birthing person and the child by potentially increasing the quality and quantity of breast milk.

The lactogenic effects of red and orange root vegetables are thought to be similar to those of green leafy vegetables. The phytoestrogens and nutrient-rich content in these plants may contribute to the improvement of breast milk production.

Food Item #7: Nuts

For mothers who are having a difficult time breastfeeding, nuts are a tremendous nutritional powerhouse. They include vitamins K and B and minerals like calcium, iron, and zinc. They are an advantageous addition to your diet because they contain protein and good fats. Notably, nuts are thought to be lactogenic, which might promote breast milk formation.

Nuts, especially almonds, have long been prized in conventional Ayurvedic therapy. Almonds are one of the most widely consumed lactogenic foods globally, and the advantages of almonds are extensively covered in Ayurvedic literature.

Food Item #8: Hemp Seeds

The outstanding nutritional profile of hemp seeds has won them a place on the list of superfoods. Rich in omega-3 fatty acids and provide an excellent 3:1 ratio of omega-3 to omega-6. These seeds are also a complete protein, offering the mother’s body the necessary amino acids required in the right ratios.

Hemp seeds are rich in iron and zinc, essential for fetal growth and mother health, and their many vitamins and minerals. These seeds provide many advantageous nutrients and are among the greatest foods for nursing women to incorporate into their diet.

Food Item #9: Flaxseeds

To prepare for nursing, flaxseeds are an excellent source of protein. These are abundant sources of omega-3 fatty acids and fiber. Because whole flaxseeds cannot be digested and pass through the body unmodified, grinding them is necessary to obtain all their nutritional benefits.

Another great source of omega-3 fatty acids is flax oil, which pairs nicely with vegetables and mixes seamlessly into smoothies. Flax oil also has a lovely, mild flavor. Flaxseeds have a wide range of potential health advantages, including potential impacts on weight loss, blood glucose regulation, lowered risk of some malignancies, cardiovascular disease, and inflammation.


Incorporating these nourishing foods into your diet and learning basic nursing techniques can be beneficial. These superfoods provide a variety of advantages for nursing women, from the ability of oats and mushrooms to increase milk production to the nutrient-dense goodness of green leafy vegetables and almonds. Accepting these nutrient-dense choices will allow you to nurture your body and have a healthier pregnancy.

Always get tailored guidance from a healthcare expert for the best breastfeeding methods and other questions.

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Lisa Ehrman
Lisa Ehrman
Lisa has been blogging since 2013, and loves sharing resources and ideas for living a simple life. To get free printables, bonus words, and more - sign up for the newsletter.

About Lisa Ehrman

Lisa has been blogging since 2013, and loves sharing resources and ideas for living a simple life. To get free printables, bonus words, and more - sign up for the newsletter.
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3 Responses to Top 9 Nourishing Foods For Breastfeeding Mothers

  1. Bea LaRocca says:

    I breastfed all of my children and can attest to the fact that the above mentioned foods are all great for you and your baby. Some pediatricians also suggest that you continue taking your pre-natal vitamins while breasfeeding. Thanks so much for sharing this info

  2. Deb Pelletier says:

    Very interesting, thank you for the information.

  3. Jodi Hunter says:

    Thanks for this amazing post.

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