8 Nutritious Foods To Eat When Breastfeeding

8 Nutritious Foods To Eat When Breastfeeding

Breastfeeding mothers have a big job – providing nutrient-rich milk for babies 24/7! With all the energy and calories required, it's no surprise moms often feel exhausted and hungry. To help stay energised while nourishing your little one with natural goodness, plan to enjoy plenty of wholesome foods like fresh fruits, veggies & lean proteins in between feedings. Below are just some of our recommendations:


1. Green leafy vegetables

Green leafy vegetables like broccoli and cabbage are packed with phytoestrogens that can benefit milk production - minus the gassiness. While it's a common belief that consuming these veggies will make your baby fussier, there's no need to worry, as their carbs do not transfer into breast milk. Nursing mummies can rejoice.


2. Avocados 

Avocados are a superfood for nursing mothers, making them the perfect snack when energy demands, and time constraints seem overwhelming. They contain crucial vitamins and minerals such as Vitamin E and folate to keep your body satisfied and provide key nutrients that can help sustain you while breastfeeding and ensure a healthy pregnancy.


In addition, avocados are the ultimate guilt-free food. It's packed with heart-healthy fats and all kinds of vitamins. These nutrient powerhouses can help keep you feeling full for longer. Whether as a snack or part of your meals/salads, make sure to add avocados into your daily diet for an added boost.


3. Turmeric 

Turmeric is a powerhouse herb loaded with potential wellness benefits, making it an ideal companion for breastfeeding moms. While there's no scientific proof that turmeric can improve milk production, studies show its anti-inflammatory properties are excellent for the prevention and treatment of mastitis and for relieving the symptoms of engorgement. In some areas in Asia, like India or China, turmeric has even been used to help boost babies' immune systems against colds and coughs.


4. Red and orange root vegetables 

Nourish your body and that of a baby too! Red and orange root vegetables like carrots and yams have been used for centuries in traditional Chinese diets to help new mothers increase the quantity, as well as quality, of their breast milk.


Red and orange root vegetables not only add a burst of vibrant colour to your plate but could also provide lactogenic benefits for breastfeeding mothers. These nutritious plants contain phytoestrogens that can contribute to increased breast milk production and are full of essential vitamins and minerals.


5. Beans

If you're looking for a delicious, nutritious way to boost your breast milk supply, look no further than beans and legumes! Chickpeas are especially significant and an accessible source of vitamins, minerals, protein and phytoestrogens. Did you know that they've been used as galactagogues since Ancient Egypt? They remain trendy today in North African cuisine, making them the perfect choice when seeking natural ways to support healthy lactation.


6. Oats 

Lactating moms don't have to look further than a bowl of oats for nutritional support. Besides aiding in milk production, these grainy goodies are packed with energy-producing carbs, fibre and other essential vitamins and minerals - perfect nourishment during an already taxing time! And beyond breastfeeding benefits? Oats can help keep you full throughout the day while relieving constipation or low blood sugar levels.


7. Seeds 

Seeds are an incredible source of natural nutrition! It is genuinely a nutritional superpower! They have been used for centuries to help breastfeed mothers supply their little ones with the vitamins, minerals and healthy fats needed for nourishment.


Packed full of protein and essential nutrients like iron, zinc and calcium, seeds provide everything you need in a small package. "Super-seeds" like sunflower, pumpkin and even sesame can be easily incorporated into your everyday meals.


8. Nuts 

Nuts are as healthy and nutritious for us now as they have been for centuries. Whether it's iron, essential fatty acids or vitamins K and B - nuts offer a variety of minerals you can't get elsewhere. Don't forget the traditional Ayurvedic literature, which mentions almonds extensively; these tasty treats may even be able to help produce breast milk! Who knew that such small snacks could pack so much punch into our diets?



Eating a balanced, nutritious diet while breastfeeding is essential for both the mother and baby. Eating various nutrient-dense foods helps ensure mom and baby get enough vitamins, minerals, and other essential nutrients for optimal health. Try to make healthy food choices as often as possible to provide the best nourishment for you and your baby.


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