Express Yourself: Nutrition for Breastfeeding Moms

Mommy Care Team
Express Yourself: Nutrition for Breastfeeding Moms

Foods you can easily add to your daily routine in order to boost your supply or benefit your baby

BeauGen Mom: Nutrition for Breastfeeding Moms


After you give birth to your baby it doesn’t mean that you are no longer eating for two. In fact, if you’re a breastfeeding or pumping mom, you are most definitely still eating to provide both your body and your baby with the nutrition they need. In this post we’ll cover some foods that you can easily add to your daily routine in order to provide optimal nutrition for both you and your baby. 

Some of these foods help to boost or increase your milk supply, stimulating your body to produce a higher quantity of milk. Other foods or supplements help to boost essential nutrients that you and your baby need during this crucial time.

BeauGen Vlogging Mama Liesel, walks us through these foods and supplements in this short video. 

Nutrition for Breastfeeding Moms


The first and most essential element of healthy nutrition for breastfeeding moms and their babies is water, and plenty of it. Water is essential in the production of breast milk. In order to produce a higher quantity, you’ll need to replace the water your body has used and more.


High in iron, which is essential in the production of breast milk, oatmeal is a very healthy food for breastfeeding moms. Moms who are deficient in iron, for example those who are anemic, definitely need to increase their intake of iron.  


Not just good for eyesight, carrots are a great way to help support your baby’s growth through your breast milk. Carrots are rich in vitamin A which is essential for healthy growing babies. 


Whether you’re a fan of garlic and add it to different meals throughout the day, or opt for a supplement in the form of a pill for those adverse to the taste or prone to heartburn, garlic is a great nutritional supplement for breastfeeding moms.  Garlic helps to increase your breast milk supply. There is also a thought that it can help soothe colicky babies. 

Green or Unripe Papaya

Moms all over the world are swearing by green papaya and its benefits for breastfeeding. This powerful fruit increases the production of oxytocin, which is essential in the production of breast milk. Unripe papaya can either be boiled or eaten raw, and is commonly added to many different Asian food dishes. An online search can give you tasty and simple green papaya salad recipes.

Fennel or Fennel Seeds

This healthy food has properties that are similar to or mimic estrogen which is also vital to the production of breast milk.  


Like oatmeal, spinach is also very high in iron. On top of its iron content, spinach has many other healthy benefits for breastfeeding moms and their babies. 


For many of the same reasons that cooked salmon is healthy for pregnant mothers, it’s great for breastfeeding moms and their babies. Salmon is packed full of DHA and Omega 3’s which help lactation.  


Almost any form of nuts will boost a breastfeeding mom’s serotonin levels. Higher levels of serotonin will help boost a mother’s milk supply. So pick your favorite type of nuts and keep them handy for snacks throughout the day.  


Either consumed as a food, or drank as a tea, fenugreek is a healthy supplement for breastfeeding moms. Fenugreek is used across the world to help boost a breastfeeding mom’s milk supply.  Please note that Fenugreek has recently been linked to allergic reactions for those allergic to peanuts. 

For more information on ways to naturally and safely boost your milk supply, check out our breastfeeding blog posts

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