Best Foods for Breastfeeding Moms

If there is one thing that I appreciated most about mothers, it is the way they care for their children, especially infants. Some mothers even sacrifice their work and other normal routines just to be able to breastfeed their babies for several months to even a few years later. While breastfeeding, there are also many challenges that a mother can face and these are discussed in numerous online resources. I have encountered numerous articles talking about how mothers should be picky with the foods they eat as there are foods to avoid while breastfeeding. Some articles also discuss the conditions that might affect breastfeeding moms such as period while breastfeeding or serious illnesses while breastfeeding, which must be properly dealt with.

Moreover, I have known of lactating moms who have issues about the quality and quantity of their milk. Therefore, I thought that this list of best foods for breastfeeding moms could really help:


Although technically, water is not considered as food, it is the most essential component of a good diet to ensure an adequate supply of milk. Drinking at least 64 ounces of water or eight glasses of water per day is a must. If you can drink more, then that is even better. It will be helpful if you could keep a bottle of water with you wherever and whenever you nurse to keep yourself hydrated.


Nuts are also a good milk booster as they are high in antioxidants and healthy fats. Almonds, cashews and macadamia nuts offer the most benefits, but opt for less oily and salt-free or low-sodium versions.


When you are breastfeeding, you can boost the quality of your milk by eating carrots as they are rich in beta carotene, carbohydrates and potassium, which your child greatly needs. Additionally, eating carrots is also a good way to lose the extra weight you have gained during your pregnancy. For easy snacking, keep a ready-to-eat carrot in your fridge.


If you have a low milk supply, you can help extend it by consuming a bowl of oatmeal in the morning. Aside from maintaining your milk supply, oatmeal also helps lower your bad cholesterol.


Adding extra garlic to your dish will not only add extra flavor but it will also help you increase your milk supply.


Lactating moms can have an added benefit by consuming fennel since it is known to be an effective galactagogue, one that promotes lactation. Fennel is a versatile herb that you could stew, saute or add into your vegetable salad. It also has added benefits for digestion and for soothing an upset stomach.

Green Papaya

In Asia, the green papaya is a traditional galactagogue. It is normally added in stews or soups and is made into a green papaya salad. You can also steam it or add it to your stir fried dish until tender. Aside from that, green papaya is also available in tablet form.

Aside from taking the foods listed above, it is also best to talk with your healthcare provider for more advice on how to improve the quality and quantity of your milk. Your doctor might also recommend you to take vitamin supplements as a health and milk booster.