What To Eat When Breastfeeding – 10 Best Foods

what to eat when breastfeeding

Breastfeeding is among the most amazing gifts that a new mother could give to her infant baby.

Breast milk is extremely nutritious and important for the development of an infant baby, with an optimally balanced level of protein, water, sugar, and fat. All these nutrients are indispensable for both mental and physical developments of any infant.

Breastfeeding can also reduce the risks of developing frequent ear infections, respiratory diseases, allergies or asthma of an infant. It can even help a lot in developing an emotional and physical bond between the baby and the mother.

What To Eat When Breastfeeding – Healthy Foods To Eat

Nursing mothers can also benefit from breastfeeding. Many experience less postpartum depression and weight loss, better uterus shrinkage, and less blood loss after delivery. It can also help a lot in reducing the risks of rheumatoid arthritis, cardiovascular disease, and breast cancer.

The WHO (World Health Organization) recommended breastfeeding till the babies reach six months of age to take all the advantages of breastfeeding.

Breast milk modifies in composition and volume according to the age of the baby, the frequency of nursing, and the time of day, so it is crucial for breastfeeding mothers to take special care with their diet.

In tradition, people use garlic, cumin seed tea, fennel tea, milk, barley water, and warm compresses to increase the production of breast milk.

Moreover, there are certain lactogenic or galactagogue foods, which could help a lot in increasing the breast milk supply as and the quality of it as well.

1. Eggs

what to eat when breastfeeding - eggs

This versatile and delicious food item is one of the best things on the list of what to eat when breastfeeding for nursing moms. Egg is very abundant in choline, folate, riboflavin, vitamin D, vitamins B12, lutein, and protein.

A research published in the American Journal of Psychiatry in 2024 noted that the increasing choline intake during breastfeeding and pregnancy might protect infants from the future disease by boosting the development of the normal brain.

Earlier, a research published in Nutrition Review in 2024 discovered that low choline consumption for pregnant women, women, men, and older children are far below the adequate consumption levels established by the Institute of Medicine.

Egg yolk is one of the few foods containing abundant amounts of vitamin D, which is essential for infants. The egg’s good quality protein content has a great balance of all the essential 8 amino acids.

Add 2 eggs into your daily diet. You could prepare the eggs in many ways, including hard boiled, scrambled, or in an egg salad or an omelet.

Learn More: 9 Beauty And Health Benefits Of Eating Eggs 

2. Fenugreek

what to eat when breastfeeding - fenugreek

Fenugreek, both the leaves and seeds, works as a great galactagogue to increase the secretion of breast milk. The choline in fenugreek helps to ensure proper growth of infants. In addition, this herbal contains a great amount of calcium, fiber, iron, as well as many types of minerals and vitamins that moms should consider adding to the list what to eat when breastfeeding.

It can even help in alleviating common post-delivery issues, like body aches and flatulence.

Drink 1 cup of fenugreek tea per day. For making a tea from this herbal ingredient, soak one tbsp. of the fenugreek seeds in 1 cup of water, allow it to stay overnight and boil that liquid the next morning.

People could also try adding a little powdered fenugreek seeds to their own favorite smoothies or soups, as well as add soft and fresh fenugreek leaves to salads, stews, or soups.

Note: Do not take fenugreek if you are suffering from any peanut allergy or diabetes. It is also not allowed for women during pregnancy to take.

Among foods to eat when breastfeeding, fenugreek is one of the best, try it out!

3. Orange

what to eat when breastfeeding - orange

This is also one of the best things in the list of what to eat when breastfeeding that pregnant women and new mothers should pay attention to for good!

The high vitamin C content of oranges is crucial for breast milk supply. A research published in the Food and Nutrition Bulletin in 2002 noted that the breast milk’s vitamin C content is greatly correlated with the vitamin C consumption of mothers.

The research highlighted the need to increase the intake of fruits and veggies abundant in vitamin C.

Orange is also jam-packed with other nutrients, including phosphorus, potassium, magnesium, calcium, vitamin A, and vitamin B. It is ideal for recovering from weight gain during pregnancy and strengthening the immune system.

While breastfeeding, mothers should consume about two glasses of orange juice per day. To get a greater result, try the orange juice that is calcium-fortified. Along with orange juice, choose skim milk, soup, and water to keep the body hydrated.

Note: Do not too much orange juice because the citric s contained in oranges could make your baby gassy or fussy.

Read More: Top 9 Health Benefits Of Oranges

4. Coconut Oil

what to eat when breastfeeding - coconut oil

Extra-virgin coconut oil is also believed good for the health of both breastfeeding mothers and pregnant women. It has essential fatty acids like omega-3 fatty acids that can support the releasing of hormones responsible for the production of breast milk.

Actually, these important fatty acids aid a lot in the production of breast milk that is more nutritious and fattier.

In addition, coconut oil contains immune-promoting properties and could offer new mothers the necessary amount of energy required for taking care of the babies.

Nursing mothers should opt for eating one to three tablespoons of coconut oil per day. You could also use it in making dips and salad dressings. This is actually one of the best foods on the list of what to eat when breastfeeding that new mothers should not skip.

Discover: List Of 14 Best Coconut Oil Beauty Recipes

5. Almonds

what to eat when breastfeeding - almonds

Almond and other nuts, including cashews and walnuts, are extremely healthy for breastfeeding mothers. Almonds are jam-packed with antioxidants, minerals, vitamins, fiber, and protein that are essential for the overall health of new mothers as well as infant babies.

They are also an excellent non-dairy calcium source. Besides, the almond’s monounsaturated fats content can help a lot in increasing the abundance of breast milk. They even could be a healthy snack for nursing mothers to satisfy their stomach between meals.

Enjoy five or six soaked almonds per day, but avoid salted and roasted varieties.

Note: Avoid consuming almond if you used to have allergies to nuts.

Do Not Miss: List Of The Most Amazing Benefits Of Almonds For Skin, Hair, And Health

6. Oatmeal

what to eat when breastfeeding - oatmeal

Oatmeal could also aid breastfeeding mothers in increasing the quantity as well as their breast milk quality. It helps to boost the production of oxytocin, a hormone that could help with the milk production, birthing process, and bonding with the baby. It can also help in preventing iron-deficiency anemia, commonly happened in new mothers.

A warm oatmeal bowl can also be served as a comfort dish for several women who face any depression and stress attack after childbirth.

This natural high-fiber, whole-grain food is easily digested and simple to prepare. Steel-cut oats and quick oats are healthy options, but do not opt for prepackaged instant oatmeal, which often have extra sugar and salt.

Use a spoonful of saffron, berries, chopped nuts, cardamom, and raw honey to top your cooked oatmeal to increase the nutritional profile as well as taste. You could even enjoy oatmeal cookies or biscuits. Every good thing oatmeal brings about to make it one of the best things on the list of what to eat when breastfeeding for nursing mothers.

Let’s Discover: Top 11 Great Benefits Of Oatmeal

7. Brown Rice

what to eat when breastfeeding - brown rice

Brown rice is another one out on the list of what to eat when breastfeeding for new mothers that could help to increase their milk supply. Brown rice is much healthier than the white type thanks to its high nutrient and fiber contents.

Being abundant in complex carbohydrates, brown rice can aid a lot in keeping new mothers feeling full for a longer time period and stabilizing a consistent level of blood sugar.

Moreover, it offers necessary calories to women’s body to offer breast milk with the best quality to support the development and growth of the babies in their very first stage.

A research published in the European Journal of Nutrition in 2024 noted that regular consumption of pre-germinated brown rice offers good impacts on psychosomatic health. It could help in enhancing the immunity during lactation and maternal mental health.

It would be a great idea to consume one cup of cooked brown rice for dinner or lunch. Nevertheless, ensure to soak your grains in water for about three hours before you cook it. This would make your rice easier to cook.

8. Spinach

what to eat when breastfeeding - spinach

Spinach as well as other leafy green veggies, like broccoli, collards, Swiss chard, and kale is a “must” in the list of what to eat when breastfeeding for breastfeeding moms.

The vitamin A content of spinach helps to ensure the baby’s healthy development, while the antioxidants contained in spinach can help in boosting the immune system of the babies. It can even make an ideal non-dairy calcium source for new moms who are vegetarians.

This leafy veggie also has folate, which can help a lot in preventing several birth defects when mothers consume it during pregnancy.

In addition, spinach is very good for every woman who experienced a lot of blood loss during delivery and women who recover from C-sections.

It is suggested that breastfeeding moms consume cooked spinach, rather than consuming it raw in sandwiches or salads. To process the spinach, you just need to blanch it in boiling water.

9. Carrot

what to eat when breastfeeding - carrot

Through the period of breastfeeding and during pregnancy, women should take vitamin A-abundant foods, such as carrot. Vitamin A supports the healthy growth of the newborn and fetus, with lung maturation, and development being especially important.

A research published in the Journal of Nutrition in 2001 noted that supplementing lactating moms with grated carrot and puréed papaya can help in improving levels of vitamin A. This research reinforces the important role of plant-based food items to prevent the deficiency of vitamin A.

Another research published in the European Journal of Nutrition in 2024 highlighted the important roles of beta-carotene as an excellent vitamin A source with special regard to breastfeeding and pregnant women.

In addition, carrot contains alpha- and beta-carotenes, which are considered to boost breast tissue lactation and health.

Add carrot in your soups or salads, or drink a glass of fresh carrot juice to start your day perfectly. Besides, a poultice of carrot (raw) applied to the breast could help in treating uncomplicated breast engorgement during nursing.

10. Salmon

what to eat when breastfeeding - salmon

Fish, particularly salmon, should be combined in your diet during pregnancy as well as while breastfeeding. Salmon is a great source of DHA and protein, an important type of omega-3 fatty acids for the development of babies’ nervous system. Salmon also has vitamin D – the nutrient that several women lack.

According to a research published in the Journal of Nutrition in 2024, regular salmon intake during pregnancy could result in the great improvement in the breast milk quality during early lactation.

During pregnancy, consuming two portions of salmon a week can help to improve the supply of those fatty acids that are important to newborns.

Interestingly, a research published in Behavioural Brain Research in 2024 highlighted the antidepressant-like impacts of these acids in postpartum-induced mice.

It can help a lot in reducing the levels of pro-inflammatory cytokines and corticosterone, which were observed to be increased in the experimented mice.

Taking two servings of salmon every week, either grilled and baked as it is one out on the list of what to eat when breastfeeding for new mothers. It would be best for you to choose wild salmon as opposed to farm raised, which might be high in mercury.

Another thing that I would like to recommend my readers, just like you, is to spend time reading a brand new list that could be also very helpful – a combination of foods that every woman who is breastfeeding should avoid at all costs – the List Of Foods To Avoid While Breastfeeding article. This is actually a comprehensive article that exposes a short list of bad foods that can negatively affect nursing moms and the infant babies at the same time. The article also exposes clearly the reason why nursing moms need to avoid these foods, so readers of VKool.com who are breastfeeding should read this list carefully to know what not to eat to ensure the safety of both moms and infant babies. The information you will receive from this recommended article would not totally match with the content of the article today, so take this chance and keep both two lists to make use without concerning about anything related.

This is the list of what to eat when breastfeeding, combining 10 best foods that every woman who is breastfeeding should read and make use as soon as possible. In fact, nutrition for mothers during the breastfeeding stage is also important like during pregnancy as it can affect directly the health and comprehensive development of infants. The information and advice contained in this writing are recommended by experienced breastfeeding mothers and doctors so you should not doubt about the effectiveness of them.

After reading this list and know what to eat when breastfeeding, if you feel that it is actually important for women to care about the daily diet during the breastfeeding process and if you have any other experience or tip about this, share with us by leaving your comments on the section below. If you think that this article is also useful for any other people you know who is also nursing mother and really cares about nutrition and diet, share this list with them and encourage them to make use right from today. Finally, we really want to know all of my readers’ opinions and contribution, so do not hesitate to let us see what you think about this article and its content, and I will reply your question (if available) as soon as possible.

Related articles about nutrition for pregnancy, breastfeeding mothers, and many related issues as long as tips to deal with them:

Best And Worst Foods In A Comprehensive Diet For Breastfeeding Mothers

Important Benefits Of Breastfeeding For Moms And Babies

How To Feed A Baby – 3 Feeding Phases Revealed

List Of 14 Best Foods To Increase Breast Milk

11 Best Tips On How To Increase Breast Milk Production

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