Foods to Boost Breastmilk Supply: 9 of the Most Asked Questions Answered
*Disclaimer: This blog post addresses common questions about food and nutrition for breast milk supply only. For any specific concerns around supply, please be sure to consult a trained lactation professional like an IBCLC to investigate root causes.*
The postpartum period demands extra attention to diet and hydration, especially for breastfeeding mothers. Here, we address some of the most asked questions about nutrition and foods for breast milk supply. We’ll cover practical tips and share insights into how you can support your milk production through what you eat and drink.
Plus, we’ll introduce you to an invaluable resource: The Ultimate Postpartum Nutrition Guide. This guide is your step-by-step guide to what to prioritize for breastfeeding nutrition, how to meal plan and eat well with a baby at home, and what you need for recovery and feeling good (with meal plans and so many recipes!).
1. Do I need more calories while breastfeeding than during pregnancy?
Yes, you do!
Breastfeeding mothers typically need more calories than they did during pregnancy - and quite a bit more!
Producing breast milk is an energy-intensive process that can burn an extra 500 calories a day.
It’s not uncommon to feel hungrier than ever. If you find yourself always hungry, reaching for another serving of meals, or needing more snacks during the day and at night, it’s because your body is compensating for this extra energy expenditure.
If you’ve been feeling guilty or doubting your body’s extra hunger while breastfeeding, it helps to know this is absolutely physiologically normal and healthy. Listening to your body and eating when you're hungry is so important!
It’s likely that your body is communicating this need to you and that you are intuitively increasing your calories as needed. For interest sake, here are some examples of foods and snacks that are about 500 calories:
Smoothie: Blend a banana, a handful of spinach, a scoop of protein powder, almond milk, and a spoonful of peanut butter.
Avocado toast: Enjoy two slices of sourdough bread topped with one medium-sized avocado and two poached eggs.
Greek yogurt parfait: Combine 1.5 cups of Greek yogurt with a small handful of nuts and seeds, mixed berries, and a drizzle of honey.
Alternatively, you might get in the extra energy you need by eating larger portions of your usual meals, or by adding energy-dense foods to your plate like avocado, nuts, cheese, and nut butter.
Remember, these hunger signals are your body's way of telling you it needs more fuel! Feeling hungrier often is completely normal, and it's important to nourish your body adequately to support both your health and your baby’s growth.
2. What are galactagogues, and how do they work?
Galactagogues are substances that are thought to help increase milk production during breastfeeding by stimulating the hormones involved in lactation. They can be found in certain foods, herbs, and even pharmaceuticals.
Here's how the different types of galactagogues are thought to work -
Culinary galactagogues: These are foods thought to support your breastmilk supply that can be eaten in your day-to-day meals and snacks and added to your grocery list.
Oats: They might stimulate breast tissue to produce more milk.
Chickpeas: They could boost milk production by increasing a hormone called prolactin.
Papaya: It may also help increase prolactin, which is important for milk production.
Other possible culinary galactagogues include flaxseed, brewers yeast, almonds, leafy greens, and ginger.
How to use culinary galactagogues in your meals and snacks
When grocery shopping or stocking your pantry, consider topping up your supply of these foods! They may support your breastmilk supply, and beyond that, each food included above is also a nutrient dense food full of the nutrients you need most during breastfeeding (for your own health, and babies!).
In addition to eating enough calories, eating enough nutrients is also likely involved in having a healthy milk supply. Under-eating and under-nourishment is a common issue among breastfeeding women and may play a role in your milk supply.
Meal and Snack Inspiration:
Consider using oats or oat flour, flaxseed, and almonds when making muffins, pancakes and energy balls, toss your favourite leafy greens like kale, spinach, or broccoli into your smoothie or salad, and add chickpeas to your day through hummus, curries, and by snacking on crispy chickpeas whenever you need a filling snack.
Herbal galactagogues: These are herbs thought to support your breast milk supply and are often used in teas or supplements.
Fenugreek: It may increase milk production through its effects on hormone levels and breast tissue.
Blessed thistle: It has been shown to improve blood flow to the breasts, aiding milk supply.
Fennel: It has similar properties to estrogen that may support milk production.
How to use herbal galactagogues
Herbal galactagogues can be integrated into your day-to-day meals through herbal teas, both readily available at health food stores and general grocery stores, and by making them at home by buying loose leaf herbs in bulk.
My favourite type of at-home milk supply tea is a mix of fennel seed, ginger, and goji berries, the recipe for which can be found in The Food Doula Cookbook. Not only does this tea contain 2 galactagogues (fennel and ginger!), but it is incredibly delicious, anti-inflammatory, and rich in antioxidants!
To use herbal galactagogues in higher, medicinal amounts, supplemental forms of these herbs are often recommended. To use these, please be sure to consult a qualified practitioner.
Pharmaceutical galactagogues: These are medicines that should only be used with guidance from a healthcare provider, due to possible side effects and interactions.
3. How do calories, hydration, and electrolytes impact milk supply?
Calories: Making sure you eat enough calories is vital for keeping a good milk supply. Not eating enough can cause your milk production to decrease because insufficient nourishment and energy can be stressful on your body, which can negatively impact your milk supply.
Hydration: It's important to stay hydrated. Breast milk is mostly water, so you need a lot more fluids when breastfeeding.
For reference, the recommended fluid intake for pregnancy is 2.5-3L, whereas the recommendation for lactation is 3.5 - 4L!
Try to drink a glass of water each time you breastfeed and eat hydrating foods like cucumbers, watermelon, and oranges.
Electrolytes: Keeping the right balance of electrolytes (like sodium, potassium, and magnesium) is crucial for staying hydrated and having enough energy. Electrolytes help your body control fluids and muscles, which is important when you're making milk.
For more detailed information on electrolytes for breastfeeding and how to maintain their balance, check out the full electrolyte blog.
4. How does what I eat affect my milk?
The foods you eat can impact your breast milk not only through possible impacts on your supply (by eating enough and being nourished well), but by influencing the actual nutritional make-up of your breastmilk.
A diet rich in whole foods, such as fruits, vegetables, proteins, and fats, supports both your health and your baby's continued development.
Here's some of the most important nutrients to prioritize:
Importance: Found primarily in fish and seafood, omega-3 fatty acids like EPA and DHA are crucial for your baby’s brain development.
Research Insight: Studies show a strong link between maternal fish intake and higher DHA levels in breast milk. Eating fish or DHA-rich foods can enhance your milk’s fatty acid profile, and in turn, support optimal brain development in your baby.
Vitamins and minerals:
Importance: Eating a variety of colorful fruits and vegetables ensures your milk is packed with essential vitamins and minerals.
Research insight: While studies on vitamins and minerals are limited, eating a balanced diet with a range of nutrients is recommended for optimal health and milk composition. It is thought that while the levels of some nutrients in your breast milk have nothing to do with your diet, the levels of others are influenced by your nutrient intake and nutrient stores.
Examples of nourishing foods:
Salmon: Rich in DHA and EPA, omega-3 fatty acids essential for brain development.
Berries: High in antioxidants and vitamin C, they support overall health
Nuts and seeds: Provide fats and protein, important for both your baby’s health and development and your postpartum recovery and breastfeeding goals
5. Does sunflower lecithin affect nutritional value of?
Sunflower lecithin is often used to prevent clogged milk ducts. While it can be beneficial for maintaining milk flow, there is no significant evidence that it alters the nutritional value of your breast milk. It's generally considered safe, but as always, consult with your healthcare provider before starting any new supplement.
6. If you could give one tip when noticing a dip in supply, what would it be?
Stay hydrated and eat more nourishing foods!
If you notice your milk supply going down, it might be because you're not drinking enough water or eating enough. Drink plenty of fluids and focus on eating a variety of foods. Adding an extra snack or meal and drinking more water can often make a big difference.
Again, always consult with a lactation expert like an IBCLC to address your specific milk supply concerns to investigate root causes and get personalized advice.
7. Are there any foods that negatively impact milk supply?
Research suggests that breastfeeding mothers don't need to completely avoid any specific foods unless their baby has a negative reaction.
However, some foods might possibly decrease milk supply. Parsley,sage, and peppermint are known to potentially decrease milk production when eaten in large quantities. The research is not conclusive, so there is no need to fear or completely avoid these foods, especially in small amounts (like in the odd peppermint mocha or chocolate during the holidays!)
8. What should I eat during my cycle to avoid supply dips?
To prevent drops in milk supply after your period returns, prioritize eating a variety of nutrient-rich foods.
Carbohydrates from sources like fruit, legumes, potatoes, and berries provide sustained energy. Proteins from eggs, yogurt, chicken, and tofu help with tissue repair and milk production. Fats found in avocados, coconut, olive oil, and salmon support your baby’s growth.
Some women recommend increasing their intakes of the minerals calcium and magnesium to combat cycle-related dips, but research about this is sparse.
That being said, calcium and magnesium are important minerals for feeling your best while breastfeeding and are beneficial to increase in your diet.
Your need for calcium while breastfeeding is higher than it was during pregnancy because of how much passes to baby through your milk.
To add more calcium to your diet, prioritize foods like full-fat greek yogurt, cheese, canned salmon, tahini, and sesame seeds.
Likewise, most women need more magnesium than they’re currently getting and it’s such a key mineral for feeling better postpartum! Magnesium is needed for your hydration, mood, sleep, and many other areas of your health.
Top food sources of magnesium include dark chocolate, leafy greens, oats, nuts and seeds, and seafood.
9. How often should I be eating with breastfeeding and what combo of foods should I be getting in?
When you're breastfeeding, it's important to eat regularly and aim for balanced meals when you can so that you feel good and can feel confident you’re positively impacting your health, and babies. Aim for three main meals each day and include 2-3 snacks as well depending on your hunger intuition. Try to include a mix of these foods in each meal:
1. Protein: Meat, fish, beans, lentils, eggs, or tofu
2. Fats: Avocados, nuts, and seeds, dairy products, coconut milk, and olive oil
3. Carbohydrates, especially fibre: Grains, fruits, and vegetables
Eating balanced meals and snacks helps keep your energy levels steady and supports good milk production.
Discover The Ultimate Postpartum Nutrition Guide
For those looking for comprehensive support on nutrition for breastfeeding and the postpartum stage, The Ultimate Postpartum Nutrition Guide was made for you!
It offers:
· A detailed step-by-step guide on how to eat for postpartum, with realistic tips for eating well during real life with a baby.
· Meal plans and almost 100 delicious, easy recipes tailored for your recovery, postpartum life, and breastfeeding needs (available in both omnivore and vegetarian versions).
This guide meets you where you’re at, is practical first, and helps you thrive in motherhood!
For more information or to get your copy of The Ultimate Postpartum Nutrition Guide, click here.