Lactation Nutrition 101

Written by Andrea Tran RN, BSN, MA, IBCLC As a breastfeeding mom, you may worry if you are making enough breast milk. Many moms do. You want to make sure that your little one is getting everything he needs to grow big and strong. 

The good news is that most moms will make as much milk as their baby needs. Milk supply works on a supply and demand basis the majority of the time. 

However, there are a variety of things that can cause a temporary decrease in mom’s milk supply. There are also are moms who always struggle to make enough for their babies. One easy way to increase milk supply is through your diet. There are foods that are called galactagogues, which means they help increase milk production. They are also referred to as lactogenic foods. If you are looking for foods to increase your milk supply, you have many tasty options to choose from.

Your breastfeeding diet is really important to your milk supply production. As a mom of 4, Pre/Posnatal Fitness Specialist, and Certified Nutrition Coach, I have found that the proper foods and nutrition really work when tring to increase milk supply. Even better, if you focus on nutrient-dense foods, and filling your body with those, you can actually lose the baby weight as well increase your milk supply at the same time. Here are the top foods that you can start eating right away to increase your milk supply! I also have an additional 35 foods you can focus on to really ensure you have a wide range of nutrients and foods that work for you! 

Caloric Needs for Breastfeeding

When I started my journey as a breastfeeding mom, I soon learned that feeding a new baby isn't just about ensuring they get enough milk; it's also about making sure I was taking in enough calories to support both of us. It was a real eye-opener when my healthcare provider told me that breastfeeding moms need extra calories. In fact, you might need an additional 500 calories a day—that's like adding a whole extra meal to your routine! It sounded daunting at first, but incorporating these extra calories became a new way for me to connect with and care for my baby. 

For me, it was all about finding nutritious, calorie-dense foods that fit into my diet. I focused on balancing lean meats, whole grains, and healthy fats. Snacking on peanut butter, avocados, and incorporating a bit of olive oil in meals became my go-to. And breakfast? That became non-negotiable. A bowl of oatmeal with chia seeds or a hearty slice of whole-grain toast with avocado kept me energized. It's not just about eating more—it's about eating smart to keep up your energy and nutrition for breastfeeding success. 

A Guide to Essential Nutrients

When embarking on the breastfeeding journey, embracing a diet rich in essential nutrients becomes my North Star. I quickly learned that healthy fats, lean proteins, and a rainbow of vitamins and minerals are not just feeding me, but they're also building blocks for my baby's development and my own recovery. Sources like olive oil and fatty fish became staples, ensuring we both received enough omega-3 fatty acids for our brains. I discovered that dark, leafy greens and dairy products were non-negotiable for their wealth of calcium, vitamin D, and iron, crucial for bone health and oxygen transport. Balancing these with whole grains and a variety of proteins ensured our energy levels stayed optimal. It's like constructing a well-rounded diet was my new superpower, fueling a wonderful, sometimes challenging, lactation journey. 

Top Foods for Boosting Milk Production

OATS

Oats are often recommended as a potential galactagogue, a substance that may help increase milk supply in lactating individuals. While the exact mechanisms are not fully understood, there are a few reasons why oats are believed to be beneficial for breastfeeding mothers:

Rich in Nutrients: Oats are a good source of important nutrients such as iron, fiber, and vitamins. Nutrient-rich foods can contribute to overall maternal health, which is crucial for maintaining a healthy milk supply.

Beta-Glucans: Oats contain beta-glucans, a type of soluble fiber. Some studies suggest that beta-glucans may have immune-boosting properties and could positively influence lactation.

Saponins: Oats also contain saponins, compounds that may have a role in hormonal regulation. Hormones like prolactin are important for milk production.

Energy Boost: Oats are a complex carbohydrate that provides a sustained release of energy. Lactating individuals have increased energy needs, and having a stable energy supply can positively impact overall health, potentially supporting milk production.

Comfort Food: The act of consuming warm oat-based foods, like oatmeal, can have a psychological and emotional impact. Feeling relaxed and comforted while eating can trigger the release of oxytocin, a hormone associated with milk ejection.

PROTEIN: 

During lactation, a breastfeeding mother has increased nutritional needs to support both her own health and the production of breast milk. Protein is particularly important for tissue repair and the maintenance of body tissues. Since breastfeeding can put additional demands on a woman's body, having an adequate protein intake can help in recovering from the physical stress of childbirth and the continuous demands of breastfeeding.

Milk Dust is a uniquely formulated plant-based protein powder that increases milk supply, while also helping to cut sugar cravings for breastfeeding mothers. Milk Dust has one of the most unique protein blends for any of the plant-based protein powders on the market, with 16 grams of protein per scoop. The protein blend is comprised of organic ingredients, pea protien, organic brown rice protein, chia seed protein, pumpkin seed protein and flax seed protein. Pea protein is the best plant-based protein because it provides all the essential amino acids that animal-based proteins provide. In addition to offering a clean, plant-based protein source for new moms, it also provides essential nutrients, natural ingredients, super foods and lactation herbs that are amazing for any breastfeeding mom. When you combine all of these amazing ingredients, without any artificial sweeteners, heavy metals, or common allergens like gluten, dairy and soy, it is a wonderful supplement to promote healthy milk supply and safe weight loss. 

MILK DUST PROVIDES ESSENTIAL PROTEIN: 

For example, protein consumption is directly related to milk volume in studies. A protein supplement was really important for me when creating a lactation product because many mothers, including myself at the time, were struggling to get in enough protein and limit sugar. With cravings, lack of sleep, and hormonal rollercoasters, not many mothers are craving high-protein foods like eggs and chicken. I wanted a protein powder that provided a sweet, delicious taste, but also offered a lot of protein. This study illustrates the increased need of protein during lactation, and a supplement like Milk Dust to fill those needs in a way that tastes amazing and is convenient. 

The Milk Dust Lactation Protein Blend is full of clean ingredients and plant-based proteins that provide the essential amino acids necessary to support postpartum lactation. I've found that new moms need a plant-based protein blend because dairy or soy can be irritating to newborns. Plant-based protein powders can also offer additional nutrients that animal based protien powders can not. 

FENUGREEK: 

Fenugreek is one of the most popular herbs for increasing milk supply. It's available in various forms, including capsules, teas, and powders. Some nursing mothers report increased milk production after taking fenugreek supplements.

Here are a few studies related to fenugreek and its potential impact on milk supply:

A 2011 study published in the Journal of Alternative and Complementary Medicine:

This study involved 77 postpartum mothers who were given either fenugreek capsules or a placebo. The researchers found a significant increase in breast milk production in the fenugreek group compared to the placebo group.

A 2014 study published in the Journal of Pediatric Sciences:

In this study, 66 lactating women were divided into two groups: one receiving fenugreek capsules and the other receiving a placebo. The fenugreek group showed a significant increase in milk production compared to the placebo group.

A 2016 study published in the Journal of Family Medicine and Primary Care:

This study involved 60 breastfeeding mothers, and the participants were given either fenugreek capsules or a placebo. The fenugreek group demonstrated a statistically significant increase in breast milk production compared to the placebo group.

BREWER'S YEAST:

Brewer's yeast is a byproduct of beer brewing and is a rich source of B vitamins, particularly B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), and B9 (folate). It also contains protein, minerals (such as chromium and selenium), and other nutrients.

Some women believe that the nutritional content of brewer's yeast, especially the B vitamins and protein, may contribute to an increase in breast milk production.

FENNEL SEEDS

Here are some ways in which fennel seeds are believed to potentially support milk supply:

Estrogen-like Properties: Fennel contains compounds that have estrogen-like effects. Estrogen is a hormone associated with the development and maintenance of breast tissue. Some believe that the mild estrogenic properties of fennel may contribute to increased milk production.

Herbal Tradition: Fennel has been used in traditional herbal medicine for various purposes, including as a remedy for digestive issues and to stimulate lactation. However, it's essential to note that traditional uses do not always have strong scientific backing.

Nutrient Content: Fennel seeds contain certain nutrients, including vitamins and minerals, that may contribute to overall health and well-being. Maintaining good overall health is important for lactating mothers, and having a balanced diet can indirectly support milk production.

If you're interested in incorporating fennel seeds into your diet to potentially support lactation, here are a few ways to do so:

• Fennel Tea: Drinking fennel tea is a common method. You can make a simple fennel tea by steeping crushed fennel seeds in hot water.

• Milk Dust Protein Powder: Milk Dust provides an amazing combination of fennel, fenugreek, red raspberry leaf, brewer's yeast and more to help increase milk production from a variety of nutrient sources. 

• Fennel Seed Water: Soaking fennel seeds in water overnight and drinking the infused water is another method.

FLAXSEEDS, CHIA SEEDS AND PUMPKIN SEEDS: 

All of these seeds provide super-power nutrients that help with lactation and hormonal balance. Milk Dust Lactation Protein Powder specifically blends these three seeds together to help really boost nutrients and lactation. 

Pumpkin seeds are particularly high in zinc, minerals and good fats that are an amazing superfood for lactation. Pumpkin seeds are also high in fiber and protein, which are a great way to feel full and nourished at the same time. 

Chia seeds are also high in healthy fats, which are important to the quality of your breast milk supply. By offering various seed proteins, there's a wide variety or minerals and healthy fats to increase the nutrient-density of the protein blend. The more nutrients the better for lactation. Chia seeds are iron-rich foods, believed to promote breast milk supply and are also good calcium sources and protein sources along with fats – all of which are essential for breastfeeding mothers. 

This diverse blend of protein provides as much nutrients as possible, while also helping achieve the daily protein intake goal that is helpful for producing milk, feeling full and also losing the baby weight. 

ALMONDS, CASHEWS, WALNUTS, SUNFLOWER SEEDS + BRAZIL NUTS:

Nuts are nutrient-dense foods that provide a range of essential nutrients, including healthy fats, protein, vitamins, and minerals. While there isn't strong scientific evidence directly linking nuts to an increase in milk supply, the overall nutritional benefits they offer may contribute to a breastfeeding mother's health and well-being. Here are some ways in which nuts might indirectly support lactation:

Healthy Fats: Nuts are rich in healthy fats, including omega-3 and omega-6 fatty acids. These fats are essential for various bodily functions, including hormone production, which can indirectly affect lactation.

Protein: Nuts are a good source of protein, which is crucial for tissue repair and overall body function. Breast milk production requires energy, and protein is a key component of that energy supply.

Vitamins and Minerals: Nuts contain essential vitamins and minerals such as vitamin E, magnesium, zinc, and calcium. These nutrients play various roles in maintaining overall health and supporting the body's physiological processes.

Caloric Density: Nuts are calorically dense, meaning they provide a concentrated source of energy. Lactating mothers often have increased energy needs, and including nutrient-dense foods like nuts in the diet can help meet those requirements.

QUINOA: 

Protein Content: Quinoa is a complete protein, meaning it provides all nine essential amino acids that the body cannot produce on its own. Protein is important for tissue repair and the production of enzymes and hormones, including those involved in lactation.

Nutrient Density: Quinoa is rich in various vitamins and minerals, such as iron, magnesium, phosphorus, and folate. These nutrients are essential for overall health and well-being, and maintaining good health can indirectly support the body's ability to produce breast milk.

Fiber: Quinoa is a good source of dietary fiber, which can contribute to digestive health. Adequate digestion and nutrient absorption are important for overall physiological function, including the energy requirements of lactation.

Quinoa is a nutritious whole grain that contains a variety of essential nutrients, including protein, fiber, vitamins, and minerals.

BROWN RICE: 

Here are some ways in which brown rice may indirectly support lactation:

Energy Source: Brown rice is a complex carbohydrate that provides a steady release of energy. Lactating mothers have increased energy needs, and including whole grains like brown rice in the diet can help meet those requirements.

Fiber Content: Brown rice is a good source of dietary fiber, which supports digestive health. Adequate digestion is essential for the absorption of nutrients needed for milk production.

Nutrient Density: Brown rice contains essential nutrients such as B vitamins (especially B1, B3, and B6), magnesium, and selenium. These nutrients play various roles in supporting overall health and physiological processes.

MILLET:

Here are some potential ways in which millet might contribute to overall health and indirectly support lactation:

Nutrient Density: Millet contains various essential nutrients, including B vitamins (such as B3, B6, and folate), iron, magnesium, and phosphorus. These nutrients play important roles in overall health and well-being.

Complex Carbohydrates: Millet is a complex carbohydrate that provides a slow and sustained release of energy. This can be beneficial for lactating mothers who have increased energy needs.

Dietary Fiber: Millet is a good source of dietary fiber, which can contribute to digestive health. Adequate digestion is essential for nutrient absorption, including those needed for milk production.

LENTILS:

Here are some ways in which lentils might contribute to overall health and indirectly support lactation:

Protein: Lentils are an excellent plant-based source of protein. Protein is essential for tissue repair, muscle maintenance, and overall body function. Adequate protein intake is important for lactating mothers who have increased nutritional needs.

Iron: Lentils contain iron, a mineral important for preventing iron deficiency anemia. Anemia can negatively impact overall health, so maintaining sufficient iron levels is crucial during lactation.

Folate: Lentils are a good source of folate (vitamin B9), which is important for cell division and DNA synthesis. Folate is especially crucial during pregnancy and lactation for the development and maintenance of the baby's nervous system.

Complex Carbohydrates: Lentils are a complex carbohydrate that provides a steady release of energy. This can be beneficial for lactating mothers who require additional energy for milk production.

CHICKPEAS:

Here are some ways in which lentils might contribute to overall health and indirectly support lactation:

Protein: Lentils are an excellent plant-based source of protein. Protein is essential for tissue repair, muscle maintenance, and overall body function. Adequate protein intake is important for lactating mothers who have increased nutritional needs.

Iron: Lentils contain iron, a mineral important for preventing iron deficiency anemia. Anemia can negatively impact overall health, so maintaining sufficient iron levels is crucial during lactation.

Folate: Lentils are a good source of folate (vitamin B9), which is important for cell division and DNA synthesis. Folate is especially crucial during pregnancy and lactation for the development and maintenance of the baby's nervous system.

Complex Carbohydrates: Lentils are a complex carbohydrate that provides a steady release of energy. This can be beneficial for lactating mothers who require additional energy for milk production.

TURMERIC:

Turmeric is a spice that contains an active compound called curcumin, which has anti-inflammatory and antioxidant properties.

Anti-Inflammatory Properties: Turmeric has been studied for its ability to reduce inflammation in the body. This can be beneficial in postpartum recovery, as the body may experience inflammation in response to childbirth and the healing process.

Antioxidant Effects: Curcumin, the main active compound in turmeric, has antioxidant properties. Antioxidants help combat oxidative stress, which can occur during the postpartum period and contribute to tissue repair and overall health.

Pain Relief: Turmeric has been investigated for its potential pain-relieving properties. Postpartum women may experience discomfort, and turmeric's anti-inflammatory effects may contribute to pain relief.

Mood Support: Some studies suggest that curcumin may have potential benefits for mood and mental well-being. The postpartum period can be accompanied by hormonal changes and emotional challenges, and any support for mood can be beneficial.

Wound Healing: Turmeric has been traditionally used for wound healing. While more research is needed in the context of postpartum recovery, its anti-inflammatory and antimicrobial properties could support the healing of episiotomy or cesarean incisions.

Immune Support: The immune system may be under stress during the postpartum period. Turmeric's immune-modulating properties may provide support during this time.

CINNAMON:

Cinnamon has a lot of benefits on hormonal health, which directly relates to lactation and milk production. 

Insulin Sensitivity: Cinnamon has been investigated for its potential role in improving insulin sensitivity. Insulin is a hormone that plays a crucial role in regulating blood sugar levels. Improved insulin sensitivity may be particularly beneficial for women with conditions such as polycystic ovary syndrome (PCOS), which is often associated with insulin resistance.

Menstrual Cycle Regulation: Some studies suggest that cinnamon may help regulate menstrual cycles. Irregular menstrual cycles can be associated with hormonal imbalances, and cinnamon's potential impact on insulin sensitivity may contribute to cycle regularity.

Anti-Inflammatory Properties: Chronic inflammation can disrupt hormonal balance. Cinnamon contains compounds with anti-inflammatory properties, and reducing inflammation may have positive effects on hormonal health.

Antioxidant Effects: Cinnamon is rich in antioxidants, which can help combat oxidative stress. Oxidative stress has been linked to hormonal imbalances, and the antioxidant content in cinnamon may offer protective effects.

Anti-Androgenic Effects: For conditions like PCOS, which can be characterized by elevated androgen (male hormone) levels in women, some studies suggest that cinnamon may have anti-androgenic effects, potentially helping to balance hormone levels.

Important Breastfeeding Diet Information You Need To Know! 

​Hi there, I'm Katie, a Precicision Nutrition Certified Nutrition Expert and mother to 4 boys. I've been helping new mothers use nutrition to increase breast milk supply while also losing the baby weight for years now. I'm also a Pre/Post Natal Fitness Specialist, focusing on nutrition and fitness for both pregnant and breastfeeding mothers. Nutrition while breastfeeding is so much more than just eating a healthy diet! There are specific nutrients postpartum and lactating mothers need more of, and if these nutrient-needs aren't met, many mothers don't produce enough milk, or their breast milk production slowly drops. As a mom of 4, I've had to lose the baby weight while breastfeeding 4 times, so I've learned exactly what foods increase supply fast, and what foods are a staple for your diet. I can't tell you how many mothers think that they just aren't eating enough, so rather than eat more nutirent-dense foods, they eat more calories. Many times, the influx in calories will give a temporary increase in milk supply because you are giving your body a lot of carbohydrates and fats to push towards creating more milk, but this doesn't solve the underlying issue. 

I also created Milk Dust, a plant-based, breastfeeding protein powder that helps nourish lactating mothers while also increasing milk supply. If you read further, you will learn just a few of the increased nutrient needs for breastfeeding mothers. This is all science knows right now, and I believe that if you are a postpartum or breastfeeding mother, you need more nutrients to sustain a healthy milk supply. The good news is that I know exactly what diet you need to eat to increase your breast milk supply. I know which foods work, which ones don't, and I've created a few breastfeeding diets over the years. If you are looking for a good breastfeeding diet to increase your milk supply, this is a great one. Most of my breastfeeding diet plans work for a vegan diet, and Milk Dust protein powder is also vegan friendly with plant-based proteins and ingredients. 

EATING A HEALTHY DIET WHILE BREASTFEEDING IS ESSENTIAL BECAUSE MANY POSTPARTUM MOTHERS ARE UNDERNOURISHED BUT OVERFED.

The hard reality is that new mothers often jump on the train of eating more to make more milk, but eating more doesn't always mean eating more nutrients. According to this outline by the University of Washington, describing care and nutrition for postpartum mothers, 

"The increase in energy utilization increases needs for some nutrients (e.g., thiamin and niacin). Recommended intakes for other nutrients (e.g., copper, iodine, manganese, biotin, choline, riboflavin, and folate) are increased, based on the amount of the nutrient secreted in milk."

There are numerous vitamins and minerals that a new mom needs more of while breastfeeding. These increased nutrient needs are not satisfied with increasing calories alone, which is why I am such a huge proponent of eating nutrient-dense foods at every snack and meal. 

I created Milk Dust as an delicious protein powder that fills all of these nutrient needs in breastfeeding mothers. Milk Dust not only fills the nutrient gaps, it also helps crush sugar cravings and increase milk supply! Milk Dust has a lactation blend that will boost your supply in addition to nourish your body, so low milk supply won't be an issue any more! There are no other safe protein formulas on the market that do all of this together. 

When you use Milk Dust in your breastfeeding diet plan, you will be so happy to see how much milk you can produce! 

"Milkdust saved my postpartum season!!! I saw ads and took a chance because I was desperate. I started working out consistently and eating very clean at 6 weeks postpartum (second kid) but I kept gaining weight instead of losing it! I was so discouraged and ready to try anything…so I bought milkdust protein powder and the metabolism boost. I started using it as a meal replacement because I wasn’t scared my supply would suffer and in one month I lost 5 pounds and the weight keeps coming off! My supply is great and I am so thankful I found milkdust. It will forever be in my postpartum essentials!"

Lindsey S. 

FOODS TO AVOID

There is very little reasearch on food sthat will actually decrease milk supply, Some anecdotal findings, where mothers ate very large quantities of peppermint, sage or parsely, noticed a decrease in supply. Keep in mind, that these herbs will only cause a decrease in supply if taken in very large quantities. 

• Peppermint
• Sage
• Parsley
• Too much caffeine

If you are really struggling to make enough milk be sure to contact a lactation consultant. She can help you figure out what is causing your low milk supply and come up with the best plan to help you maximize your milk production.