8 Healthy Foods for Breastfeeding Moms

  • 3 min read

Breastfeeding is a fantastic part of being a mother and a critical time to connect with your newborn. But breastfeeding can also be challenging, as you worry about keeping up your supply and eating healthy foods for your baby. 

Below is a list of 8 healthy foods for breastfeeding moms. Whether you want to increase your supply or just eat plenty of nutrients for your baby, you’ll benefit from adding all these foods to your diet. 

The Best Foods for Breastfeeding Moms

1. Nuts

Nuts might not be the first thing that comes to mind when thinking of healthy foods for moms that are breastfeeding, but nuts are full of all the nutrients you and your baby need. From iron to calcium to vitamin K, nuts really do have it all. 

2. Green Leafy Vegetables

Around the world, in all societies, mothers everywhere increase their consumption of green leafy vegetables to boost their milk supply. Most green leafy veggetables contain phytoestrogens which help the body produce milk. Plus, the adverse effects of these vegetables, such as difficult digestion, don’t pass to your baby, giving them just the benefits. 

3. Avocado

Breastfeeding places an extra demand on the mother’s body, leading her to seek caloric-dense foods and avocados are the perfect answer. Packed with plenty of proteins and fat, avocados can keep a breastfeeding mom full without indulging in unhealthy snacks. 

4. Oats

Oats have been found to help increase milk supply in nursing mothers.  They’re also rich in so many dietary needs, including protein, fiber, vitamins, and minerals. Whether you eat oatmeal, drink oat milk, or make oat bread, your body will love the boost this grain provides. 

5. Mushrooms

Not all mushrooms help with lactation, but some contain properties that can increase milk. These mushrooms are reishi, shiitake, maitake, shimeji, and oyster mushrooms. Mushrooms are also high in riboflavin, and other B vitamins including pantothenic acid and niacin, which break down nutrients in food—including carbohydrates, proteins, and fats—to produce energy.

6. Lean Protein

Breastfeeding makes you hungry, and sticking to a healthy diet while getting the protein you need can be challenging. Include lean proteins like eggs, beans, and seafood in your diet to help keep you feeling your best. 

7. Fruits

Fruits are excellent for any diet as they can help give you a taste of something sweet without being loaded with artificial sugar. When you are breastfeeding, apples, berries, mangoes, and bananas are best because they are loaded with vitamins and antioxidants. 

8. Beans and Legumes

Beans and legumes are packed with protein, vitamins, minerals and phytoestrogens that a breastfeeding mom needs. Chickpeas in particular have been used for centuries to increase milk supply, so adding them to your diet while breastfeeding is a smart choice. 

Ready to Eat Some of the Best Healthy Foods for Breastfeeding Moms?

Caring for an infant is a full-time job, and it isn’t easy to think of your diet while caring for a baby. If you feel overwhelmed, arranging a meal delivery service might be a good idea to ensure you get all the nutrients you need in every meal. 

Farm Fresh Meals provides healthy meals made with many of the above ingredients directly to your door. View the menu to see all their current options. You can purchase meals a la carte or subscribe & save—whatever works best for your family!