The Best Foods for Breastfeeding Mothers Should Eat to Preserve and Boost Their Milk Production

To preserve your milk supply and maintain good health, you will have to eat properly while you nurse your baby. Here is a list of the best foods for breastfeeding you should include in your daily diet. 

Vegetables rich in vitamins and minerals  

1) fennel, fresh or cooked, is good for maintaining high milk supply. Frying it in a flat pan with a little butter will make it delicious. 

2) Carrots, red beet and sweet potato are rich in beta-carotene, which is an essential nutrient your body needs during breastfeeding. These vegetables also improve liver function. 

Carrot can help you boost your milk supply. Red Beet is considered one of the best foods for breastfeeding due to its high concentration of minerals and iron.  

3) Dark green leaves such as spinach, nettles, dandelions are a rich in iron, vitamins and enzymes as well as phytoestrogens, which support the production of milk. Dandelion and nettle can also help in cases of edema, a phenomenon common in pregnant and postpartum women. You can eat the leaves whole, chopped in salad, or in your tea. 

Nuts and oils 

For thousands of years, nursing mothers have been eating all kinds of nuts. Almonds, cashews, hazelnuts and pecans contain essential nutrients that definitely make them the best foods for breastfeeding.  

Eating a few nuts on a daily basis (You shouldn’t exaggerate as they are rich in calories) will lower your blood sugar and strengthen yours and your baby immune system thanks to the large amount of antioxidants they contain. In addition, nuts are vital for balancing your nervous system, thus reducing the likelihood of postpartum depression. 

Oils play a critical role in the body’s cell building processes and the metabolism of the nervous system. The type of oils you will include in your diet will have a direct effect on the quality of your milk.  

Nutritionists recommend eating a spoon of olive, flaxseed or sesame oil a day. Best you can do is add them to your salad. 

Avoid industrial oils and trans fats, as they can pass to your baby through your milk. 

6 nutritional guidelines for breastfeeding mothers 

The best foods for breastfeeding mentioned above must be combined with a proper eating routine. It is highly recommended that you follow guidelines below: 

1) Eat well, so your body gets enough calories a day. On the one hand, breastfeeding period is not the time to start a diet. On the other hand, you shouldn’t eat too much, especially sugary foods which contain simple carbohydrates.  

2) Drink 1.5-2.5 liters (50 – 85 fl oz) of water per day.  

3) Eat at least one serving per day of protein, green salad, pulses (rice or millet) and steamed or cooked vegetables (sweet potatoes, carrots or fennel). 

4) Gently spice your food with lactogenic vegetable that increase milk supply, such as dill, caraway seeds, basil, garlic and Turmeric. The latter can also help prevent breast engorgement and mastitis. 

5) Avoid fried and high-fat foods as they are hard to digest  

6) Pro-biotic yogurt will help your body restore essential gut bacteria and reduce gasses. 


The best foods for breastfeeding include a rich daily menu of vegetable, nuts and oils. Together with a balanced diet that includes the vital nutrients your body requires,  you will be able to preserve your health and supply your baby with sufficient and high quality milk.