Hey, mama! If you’re here, you’re probably either in the trenches of breastfeeding or planning to embark on that beautiful journey soon. I get it — it’s a rollercoaster, full of sweet bonding moments, endless snuggles, and some challenges that can make you wonder if there’s a few secrets no one told you about.
As someone who breastfed my son for a proud 24 months (yep, TWO WHOLE YEARS!), I’ve learned a thing or two about what foods can make this experience a little smoother. I’ve put together a list of the best foods for breastfeeding moms.
Related: 16 Breastfeeding Essentials Every Mom Needs
The Best Breastfeeding Foods
Let’s talk about the best foods for breastfeeding moms to eat while breastfeeding, ones that will keep you nourished and energized. And hopefully, you’ll even get the energy to power through a day of toddler tantrums and diaper changes..
1. Oats: The Superhero of Lactation
Oats. They’re not just for breakfast anymore; they’re rich in iron and fiber, which help boost milk production.
You’ll want them in your life whether you’re making a bowl of oatmeal, granola bars, or an overnight oat recipe that looks too pretty to eat.
Pro Tip: Add a handful of flaxseeds for an extra dose of omega-3s. You’re doing this for you and for baby, who will soon be able to get a taste of those super-powered nutrients.
2. Avocados: Because Healthy Fats Are Your Friend
Avocados are practically the BFF of breastfeeding mamas. Full of healthy fats, vitamins, and fiber, they help keep your energy levels up. Plus, those fats are essential for the development of your baby’s brain.
Pro Tip: I always keep avocados on hand because they are so easy to spread on toast, toss in a smoothie, or just grab a spoon, lemon juice, salt, and pepper and go to town.
3. Spinach & Leafy Greens: The Iron Boost You Need
We all know that spinach is packed with iron, but did you also know that iron plays a big role in milk production?
If you’re feeling sluggish or just need a little extra push, leafy greens like kale, spinach, and collard greens should be your go-to. They’ll help keep your energy levels up.
Pro Tip: Keep pre-washed spinach in your fridge so you can toss it into everything.
4. Sweet Potatoes
You don’t need to reach for processed sugars to boost your energy, Mama. Sweet potatoes are packed with complex carbohydrates and are a great source of vitamin A. Good energy without the sugar crash.
Pro Tip: Bake a big batch of sweet potatoes at the start of the week. Throw them on parchment paper and into the oven. Then you can slice them, mash them, or even turn them into fries.
5. Salmon: Omega-3s for Days
Salmon is so good — it’s packed with omega-3 fatty acids that are crucial for brain development (yours AND baby’s). And do you know the vitamin D boost from salmon can do wonders for your mood (hello, postpartum feels)?
If you’re not into fish, give chia seeds and walnuts a try. They can offer similar benefits.
Pro Tip: Bake or grill your salmon or toss it into a salad for a quick protein-packed meal.
6. Almonds & Nuts
Nuts are probably one of the easiest snacks for breastfeeding. Easy to grab, packed with protein and healthy fats, and portable.
Almonds, cashews, and walnuts are full of nutrients that support milk production.
Pro Tip: Keep a stash of almonds or mixed nuts in your diaper bag or the glove compartment of your car.
7. Water: Drink Up, Mama!
Okay, this one’s a no-brainer, but it’s so important that I’m adding it.
Breastfeeding is thirsty work. You’re producing milk, and your body needs hydration to keep up. Water helps maintain your milk supply and keeps you hydrated.
Pro Tip: Keep a water bottle by your side at all times. If you’re a forgetful drinker like me, set a timer as a reminder.
8. Greek Yogurt
Greek yogurt is a good source of protein and probiotics, which help support your digestion.
Plus, it’s a great snack that won’t leave you feeling sluggish, ya know? You can eat it plain or drizzle it with honey or agave.
Pro Tip: Add some chia seeds, berries, or granola for an extra boost of nutrients.
9. Chickpeas & Lentils
If you’re looking for a plant-based option, chickpeas and lentils are your go-to.
They’re full of protein, fiber, and iron, and they’re perfect for creating everything from a hearty soup to a protein-packed salad.
Pro Tip: Make some homemade hummus to snack on with veggies or crackers.
10. Coconut Water: Hydration with a Tropical Twist
While water is still the king of hydration, coconut water gives you some extra flavor when you need to switch it up from plain water.
It’s packed with electrolytes, making it a great option for keeping your body hydrated and replenishing those nutrients lost through breastfeeding.
Pro Tip: Coconut water is so much better when it’s cold. When in season, grab a fresh coconut and crack it open (it’s gonna take some effort). There’s nothing better than a fresh coconut.
Related: Gifts For Nursing Moms For Every Milestone
Okay, mama, that’s my list of foods for breastfeeding moms that not only help fuel your milk supply but also make you feel like the superwoman you are.
Remember, every mom’s body is different, so listen to yours and find what works best for you. Nourish yourself with these power foods, keep hydrated, and enjoy the beautiful ride of breastfeeding.
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