You’re feeding your body so it can feed your baby. This guide walks you through foods that support your energy, recovery, and milk—without a bunch of jargon or rigid rules.
Check out these practical food choices that match what your body really needs while breastfeeding.
Let’s get into why certain foods matter, and how they might affect your milk and overall well-being. You’ll find simple options like whole grains, lean protein, leafy greens, dairy or alternatives, and low‑mercury fish.
We’ll also touch on the basics of what your body needs during lactation.
Oatmeal
Oatmeal is a straightforward, nutritious choice while you’re breastfeeding. It brings whole grains, fiber, and iron to the table.
A lot of nursing parents swear oats help with milk supply, though science is a little fuzzy there. Still, those steady carbs and nutrients make oatmeal a solid pick for meals or snacks.
Eat oats hot or cold, plain or jazzed up with fruit, nuts, or seeds. Skip those instant packets loaded with sugar—go for rolled or steel-cut oats if you can.
If gluten bothers you, check labels or look for certified gluten-free oats. And hey, if your baby seems off after you eat something new, talk to your provider.
Spinach
Spinach crams iron, folate, vitamin A, and fiber into each leaf—helpful for your nutrition while breastfeeding. You get a nutrient boost without a lot of calories.
Cooked spinach gives you more usable iron and calcium than raw, and it shrinks down so you can eat a lot. Throw it in soups, omelets, or smoothies when you’re short on time.
Some folks worry spinach makes babies gassy, but most little ones are fine. If your baby gets fussy, maybe ease up and see what happens.
If you have thyroid issues or take blood thinners, double-check with your doctor about how much spinach is okay. Otherwise, it’s a great regular addition to your diet.
Lean chicken breast
Lean chicken breast gives you plenty of protein without a ton of extra fat. Protein repairs tissues after birth and keeps milk production humming.
You’ll also get vitamin B12 and choline for your baby’s brain and nervous system, plus iron and zinc for your own energy and immunity.
Cook chicken thoroughly—bake, grill, or poach it to keep things healthy. Skip heavy sauces full of salt, sugar, or saturated fat.
A few servings a week fits well with grains, veggies, fruits, and healthy fats. If chicken isn’t your thing, swap in beans, lentils, low-mercury fish, or lean pork.
Eggs
Eggs are totally fine while breastfeeding. They’re a solid source of protein, vitamins, and healthy fats to keep your energy up and support milk quality.
If you or family members have an egg allergy, start slow and watch your baby for any rash, vomiting, or breathing trouble. Most babies handle eggs just fine, but it’s good to be careful at first.
Cook eggs all the way—think hard-boiled, scrambled, or well-done omelets. That way, you avoid foodborne illness.
Eggs won’t magically boost your milk supply, but they help fill nutritional gaps, especially when you need more calories and protein. Mix them in with veggies, grains, and other proteins for balance.
Greek yogurt
Greek yogurt packs a high protein punch in a small serving. That’s great for recovery and energy.
It’s also rich in calcium, which supports your bones while you’re sharing nutrients with your baby. Pick plain, full‑fat or low‑fat Greek yogurt to dodge added sugars.
Top it with fruit, nuts, or a drizzle of honey for flavor. Probiotics in Greek yogurt might help your digestion, too.
If you or your baby seem sensitive to dairy, watch for fussiness or rash and check with your pediatrician. Keep yogurt cold and finish it within a few days of opening.
Quinoa
Quinoa delivers a good mix of protein, fiber, iron, and magnesium. These help your energy and recovery after birth.
It cooks fast and slides into breakfasts, salads, and soups. Swap it for rice or pasta to get more protein and fiber.
Most babies do fine with quinoa in your diet, but if you notice fussiness or rash, maybe hold off and see if things change. If you have a family history of grain or seed allergies, check with your provider first.
Go for cooked quinoa as part of a balanced meal, not as a magic fix for milk supply. Mix it up with veggies, lean protein, and healthy fats.
Lentils
Lentils bring protein, fiber, iron, and folate—helpful for your energy and recovery. They’re a solid plant-based option if you don’t eat much meat.
They add calories and nutrients that support milk production, but honestly, no single food works magic for supply. Pair lentils with grains, veggies, and healthy fats for balanced meals.
Lentil-related reactions in babies are rare, but if your baby gets fussy or develops a rash, try cutting them out for a bit. Cook lentils thoroughly and rinse canned ones to cut down on sodium.
Mix up your proteins—beans, dairy, eggs, lean meats—to cover your nutritional bases.
Salmon (low mercury)
Salmon is full of protein and omega-3 fats, which support your recovery and your baby’s brain. Those fats may even help your mood and improve milk quality.
Go for wild or farmed salmon from trusted sources, and stick to about 12 ounces of low-mercury fish per week. That’s the current recommendation to keep mercury low.
Cook salmon well to avoid bacteria or parasites. Skip raw fish unless you’re sure it’s handled safely.
Try salmon in baked fillets, salads, or grain bowls. Pair it with veggies for extra vitamins and fiber.
Almonds
Almonds make a handy snack while you’re breastfeeding. They offer protein, healthy fats, vitamin E, magnesium, and fiber.
Some people think nuts help milk supply, but research is slim. Still, almonds are nutrient-dense and support your overall nutrition.
Stick to a small handful—about 1 ounce is enough. Watch for added salt or sugar, and pick raw or dry-roasted if you can.
If you’re allergic or your baby reacts after you eat almonds, skip them and talk to your provider. Start small if you haven’t had them in a while.
Sweet potatoes
Sweet potatoes give you vitamins and minerals that matter while breastfeeding. They’re loaded with vitamin A, potassium, and fiber, which help your health and digestion.
Eat them baked, mashed, or tossed in soups and salads. Their mild flavor usually agrees with babies.
Sweet potatoes fit nicely into a diet with veggies, grains, and proteins. Don’t rely on just one food—variety is key, but sweet potatoes are a tasty pick.
Nutritional Requirements During Breastfeeding
You’ll need more calories, protein, fluids, and certain vitamins and minerals while breastfeeding. Meeting these needs supports your milk and keeps your energy up.
Key Macronutrients Needed
Protein builds and repairs tissues and supports your milk supply. Shoot for about 65–70 grams per day from lean meats, eggs, dairy, beans, or tofu. Try to get some protein with every meal and snack.
Healthy fats give you energy and help your baby absorb vitamins. Focus on unsaturated fats from olive oil, avocados, nuts, and low-mercury fish like salmon. Steer clear of trans fats and high-mercury fish.
Carbs are your main source of calories for making milk. Pick whole grains, fruits, and starchy veggies over sugary snacks. Fiber from grains, veggies, and legumes helps keep digestion moving.
Fluids matter, too. Drink when you’re thirsty and aim for 8–12 cups (about 2–3 liters) a day—more if you’re thirsty after feeding. Water, milk, and diluted juice all work.
Essential Vitamins and Minerals
Iron helps prevent fatigue and keeps oxygen flowing through your body. If you had low iron during pregnancy or lost a lot of blood, stick with iron-rich foods like red meat, beans, and spinach.
Your provider might suggest a supplement if you need it. Calcium keeps your bones strong while you’re making milk.
Aim for about 1,000 mg daily. You can get that from dairy, fortified plant milk, leafy greens, or even canned salmon with bones.
If you skip dairy, look for fortified foods or take a supplement. Vitamin D supports bone health for both you and your baby.
Shoot for around 600–800 IU each day. Sunlight, fortified foods, or a supplement can help you reach that.
Sometimes your provider will recommend a higher dose if your levels run low. Iodine and B12 are especially important if you’re vegetarian or vegan.
Try iodized salt, dairy, or eggs, or pick a prenatal/postnatal supplement with iodine and B12 to prevent deficiency.
How Diet Impacts Breast Milk Quality
What you eat can actually change how much milk you make. It also affects which nutrients and traces show up in your milk.
Small shifts in your diet matter more for your milk supply and certain nutrients than for the overall safety of your milk.
Influence on Milk Supply
How many calories you eat affects your supply. If you cut back too fast or eat barely anything, your milk volume can drop.
If you’re aiming to lose weight while breastfeeding, try to keep it steady—maybe 0.5–1 kg (1–2 lb) per week. Fluids count, but you don’t have to force yourself to drink tons of water.
Drink when you’re thirsty. Add a glass with feeds if it feels right.
Caffeine in moderate amounts (about 200–300 mg a day) usually doesn’t mess with your supply. But if you go overboard, your baby might sleep less.
Some folks try foods or herbs like fenugreek or blessed thistle to boost supply. Their effects vary, and they can cause side effects.
It’s best to check with your provider before you try any supplements, especially if you have health issues or take medication.
Possible Effects on Infant Health
Most nutrients in your diet don’t harm your baby, and milk composition usually stays stable. Still, some substances slip into milk and can affect infants.
High-mercury fish—like shark, swordfish, and king mackerel—can pass mercury to your baby. It’s better to limit these to lower the risk to your baby’s neurodevelopment.
Go for low-mercury fish like salmon, trout, or sardines if you’re after those omega-3 fats.
Alcohol and nicotine move into milk pretty fast. Alcohol can mess with milk let-down and may disrupt your baby’s sleep and development.
If you plan to drink, avoid nursing right after and stick to timed pumping guidance. Caffeine’s a bit trickier; small amounts might make some babies jittery or keep them up.
Pay attention to how your baby reacts, and cut back if you notice issues. If your baby gets fussy, develops a rash, or has diarrhea after you eat common triggers like dairy, soy, or eggs, try cutting them out for a bit—with some guidance—to see if things get better.
Hi all! I’m Cora Benson, and I’ve been blogging about food, recipes and things that happen in my kitchen since 2019.