If you are also looking for best foods for breastfeeding, then you are at right place. Motherhood is an exciting, yet scary thing to get yourself involved in, especially if it is your first time. In this case, good food for breastfeeding is very important.

After pregnancy, one of the biggest concerns that new mothers have during nursing is if they could provide enough milk or if they can provide quality milk. These concerns are high on the priority list because you only want to provide the best for your baby.


How best foods for breastfeeding will work?


There are a lot of ways on how you increase the amount of milk that you can produce for your baby. The most known way is to keep nursing. Every time you nurse your baby, the body recognizes the emptying and thus, signals for an increase in production.

Stimulating the nerves also helps in increasing milk supply. Have you ever wondered why some women keep on massaging their breasts during the nursing stage? Well, now you know why.

Another way is by eating the best foods for breastfeeding. You may wonder, “Can’t I just eat what I wish for?” Well, you can eat whatever you want to eat while nursing your newborn but you can’t be sure that those foods can help you provide more milk.

Remember that the nursing stage is critical because the babies, in this phase, are still building and strengthening their immune systems and overall health, and they get the necessary nutrients needed for the process in breast milk. So, if you want to help your baby, it would be better to chow on the best foods for breastfeeding from time to time.


What Should You Eat to Increase Milk Supply? Here is list of good food for breastfeeding:


An important thing to consider about what to eat during the nursing stage is that; what you eat can have a high effect on your milk supply which is why eating right foods can have a great impact on the amount and quality of your milk. Don’t worry these foods are very easy to find and prepare.

So, you won’t even have to emphasize about them. From a large healthy food list, here are 15 of the best foods for breastfeeding that you must invest on eating:

1) Oats

Oats are whole grains that contain excessive amounts of fiber, a bowl of the oatmeal or a small platter of oat cookies can have a significant impact in helping increase milk supply.  Oats also help regulate your blood pressure and cholesterol levels.

These grains are also high in iron so eating them can help battle iron-deficiency that commonly occurs during or after pregnancy and can put milk supply in whack.


2) Lean Beef

Like oats, beef can supply you with the iron you need to sustain your day. Lean beef also contains excessive amounts of vitamin B-12 and protein which are essential for your health as a nursing mom and for the quality of your milk. Also, it is a healthy food for lunch.

3) Yogurt

Another one of the best foods for breastfeeding that you can’t miss is yogurt. Yogurt can provide high calcium and probiotic in a diet which can help provide the proper nutrients for the baby to keep the bones developing and also for your good.

Probiotics can assist in strengthening your child’s immune system. For the best bet, go for Greek yogurt. Avoid those with too much sugar or salt.


4) Salmon

The salmon is also another one of the best foods for breastfeeding because it has high Essential Fatty Acids content as well as Omega-3. These two nutrients are good for nursing mothers like you.

In case, you add salmon in diet; it will increase your lactation which means more milk supply for your baby as well as provide nutrients that are necessary for the proper development of the child’s nervous system and heart.


5) Legumes

Legumes are very rich in fiber that is good for the digestive system. They are also high in iron which is good for maintaining a good energy supply to keep you attuned with your baby’s demands. Legumes are also high in the calcium which can add help to the proper development of your baby’s bones.


6) Spinach

Ever wondered why “Popeye” the Sailor eats spinach to boost his body? Where the cartoon may have exaggerated a bit, but it is entirely true that spinach is nutrient-dense, meaning this leafy vegetable contains calcium, iron, detoxifying agents, and a lot more.

You can never go wrong with spinach, so as far as best foods for breastfeeding go, spinach is a must-have in the diet.


7) Sesame seeds

Sesame seed is as tiny as can be but in these little bodies, you will get calcium, fiber, iron, phosphorus, magnesium, manganese and copper. Who knows that these little fellas can provide so much? If you want to provide a good supply of nutrients for your baby, as one of the best foods for breastfeeding, you can’t miss these seeds.


8) Carrots

Another super food from the best foods for breastfeeding that you cannot skip eating is carrots. Yes, carrots. Whether you eat them raw, cooked, or juiced, carrots can provide wonders for your milk production.


9) Garlic

Garlic may not be the best-tasting food, but these little vegetables are great for boosting your lactation. These small vegetables are also known to possess anti-cancer properties. You don’t have to eat them on their own, but the next time you cook a stir-fry, add in some garlic.


10)  Brown rice

Based on a study published in the World Journal of Pharmaceutical and Life Sciences, brown rice can stimulate the hormones to increase milk production.

Brown rice is also high in carbohydrates which will provide you with the energy you need. So, the next time you eat rice, go for brown rice instead because it is one of the best foods for breastfeeding that you’ll need.


11) Apricots

One of the most common side effects that you can develop post-pregnancy is a hormonal imbalance. Hormonal imbalance can also put your milk production in whack. Apricots, especially the dry ones, contain chemicals that can help balance the levels of hormones in your body.

Hence, if you consider that there is something wrong or you want to prevent it from happening, add apricots in your daily food intake as one of the best foods for breastfeeding.


12) Sweet potato

If you need potassium in your diet as well as carbohydrates to battle the feelings of fatigue, sweet potato is a good go-to food. These crops contain Vitamin C and B-complex which can help supply your baby and yourself to boost energy and the immune system.


13) Whole-wheat bread

Whole-wheat bread is a healthy source of fiber and calcium as well as carbohydrates that are essential for the development of the baby. As one of best foods for breastfeeding, make sure to take some before you breastfeed your baby.


14) Eggs

Eggs are high in protein which is necessary for you and your body. You can also buy those DHA-fortified eggs which can help increase the levels of EFA in your milk.


15) Water

Water is life. That statement can never be truer. Water provides the necessary supply of hydrating elements. If you breastfeed you, baby, you are running a risk of energy draining dehydration and just won’t do. Water is also the foundation of breast milk. So, you must never forget to drink water at least eight glasses a day.




Final Words:


You must watch out with what you are eating because what you eat can affect that quality and the amount of milk that you can provide with your baby. It will also do you good to avoid foods that can hinder or have a negative impact on your lactation, like chocolate, alcohol, and others and if you don’t stop these kinds of foods, it will lead you to serious condition that will harm you and your baby too.

If you finally understand the best foods for breastfeeding, then start eating these foods if you are in baby nursing period because good food for breastfeeding is very important for your baby’s health and your health too. Eat these foods and share your experience with us by commenting below. Visit here to read more health and wellness articles.