As a nursing mother, you may be concerned about what to eat during the nursing months that will make sure a better supply of milk. In the nursing period, a mother needs a lot of attention to her health and food. Whatever she eat is important for her post-delivery recovery. It will also directly affect the milk production.

List Of Foods To Eat When Breastfeeding – The Best Food Materials That Afterbirth Moms Should Consume

Breast milk has all the main nutrients needed for an overall brain and body development of a newborn baby. When you want to keep up with your baby’s demand, add some foods that help increase the milk production and bring you back to health after pregnancy. 

In this article today, we will reveal the list some of the healthy foods to eat when breastfeeding to calm baby in details, so you should keep your eyes on the interesting health facts and the superfoods that are good for new mom’s health.

1. Basil Leaves

This is the first out of the healthy foods to eat when breastfeeding that we would like to reveal in this entire article and want all of our readers to learn and make use for good!

Basil Leaves are a good source of antioxidants, and they have a calming effect that is vital while lactating. Additionally, it also boosts your baby’s immunity levels.

How to use:

• You add some basil sprigs in your daily tea
• Then, you let the sprigs sit for a while in boiling water.
• Drink this tea as the first thing every morning and experience the good effect.

In brief, basil leaves are actually good for lactation, so try it out!

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See more: 37 Amazing Benefits of Basil Leaves for Skin, Hair & Health

2. Chickpea

It is a protein snack as well as lactation enhancer for nursing moms. Also, chickpea is a good source of B-complex vitamins, calcium, and fiber.

How to use:

• You soak chickpeas overnight and then boil next morning.
• Then, you mash 1-2 handfuls of chickpea into any veggie salad.
• Simply garnish it with lemon juice and garlic and use chickpea mash as a snack.

Read more: Top 56 Natural Sources Of Calcium In Food For Everyday Life

3. Garlic

Garlic is known as the best food to help to increase breast milk because it is good for enhancing lactation in nursing moms. Garlic has chemical compounds that will aid in lactation. Besides, garlic consumption may prevent all kinds of cancer.

How to use:

• You toss in a couple of stir-fried garlic cloves in the soup
• Alternatively, add garlic to your chosen vegetable.
• Another option for you is to stir-fry a few garlic cloves in ghee and eat it with steamed rice. Apply this recipe every alternate day.

See More: 35 Proven Amazing Benefits of Garlic for Skin, Hair, and Health

4. Asparagus

This food is known as a must-have food for nursing moms. It is also a good source of fiber, vitamin A, and K. Also, asparagus helps nursing mothers stimulate the hormones that are good for lactation.

How to use:

• You wash and then chop asparagus
• Then, you boil it with milk. Let this solution strain and then enjoy it for better milk production.

In summary, asparagus should be noted on your own list of the most effective and healthiest foods to eat when breastfeeding and made use every day right from this moment for good!

5. Barley

Barley not only keeps nursing moms hydrated, but it also boosts lactation.

How to use:

• You can boil barley and then drink this water through the day.
• Alternatively, you can toss in barley with other veggies with your preferred flavoring.

This is, in fact, one of the healthy foods to eat when breastfeeding that people should learn and make use to increase breast milk supply.   

6. Brown Rice

This food provides nursing moms with the extra energy needed for post-delivery. Brown rice also has some chemicals that may help in normalizing the sleep pattern and mood swings. Also, it helps in increasing the appetite. In addition to this, brown rice has hormone stimulants that will boost lactation. Brown rice also aids in maintaining the blood sugar levels. To use it, simply, you use brown rice in lieu of white rice.

Get also: 29 Super Foods High in Folic Acid for Pregnant Women

7. Chia Seeds

They are a good source of omega-3 fatty acids, which is required for healthy brain development. These seeds can be added to smoothies, yogurt, juices or sauces for a better nutritional booster.

In fact, this is also among the best healthy foods to eat when breastfeeding to calm baby, so people should add more of these seeds into the daily diet to help with your baby’s brain development.

8. Fenugreek

Fenugreek seeds are a common herb for increasing milk supply. Used in cooking and baking, fenugreek seeds are a good food source of iron, protein, vitamin C and more. However, there are some cautions when using this food. If you are diagnosed to have allergies or asthma, be careful when using fenugreek. If you are hypoglycemic, have low thyroid hormone levels or are taking blood thinners, you should avoid using fenugreek. Taken in capsule form or tea, this herb will help to increase milk production within several days.

How to use:

• Chew on hem along with a cup of milk in order to prevent constipation post delivery
• Toss in the seeds with flavoring and seasoning
• Make a pancake by mixing rice and fenugreek seeds.

Get More: 34 Benefits Of Fenugreek Seeds & Leaves For Health, Skin & Hair

9. Fennel Seeds

They boost the quantity of breast milk. Also, they are digestive and aid in controlling baby-colic.

How to use:

• Add fennel seeds along with seasonings to veggie fillings.
• Alternatively, add them to your daily tea or boil some seeds with milk and then enjoy.
• Pop in some seeds after eating as a mouth refresher.

Read More: 28 Health and Beauty Benefits of Fennel

10. Carrots

Another one on the list of the most amazingly healthy foods to eat when breastfeeding that we would like to introduce in the article today is carrot, and people, especially afterbirth moms, should add this natural food material to their daily meals or consume it on a regular basis right from today!

Carrots also have lactation-promoting properties, so drinking a cup of carrot juice with a meal will work wonders. You can eat raw carrots, steam or even puree it into soup. In winter days, consider having pureed carrots with warm milk and sugar.

11. Coconut Oil

It has been demonized due to its high-fat content, but it is actually one of the best fats for nursing babies. The healthy fat found in coconut oil has high amounts of lauric acid, which is a component in breast milk. In case your diet has more lauric acid, it will help you get healthy brain growth. Consume 3-4 tbsp. of coconut oil daily can help to speed up the metabolism.

Do you want to know other healthy foods to eat when breastfeeding? Continue reading this entire article and then try to add these foods to your daily diet to reap their health benefits.

Learn More:  49 Amazing Benefits of Coconut Oil for Health and Beauty

12. Brewer’s Yeast

Many mothers have heard that consuming brewer’s yeast may help with milk production. This is because brewer’s yeast has phytoestrogens. Women taking this food often say that they feel happier and have more energy.

13. Alfalfa

Alfalfa leaf is an herb with plenty of beneficial minerals, vitamins, and amino acids. It is estrogenic and enhances pituitary functions, which is believed to increase milk supply. Consider adding alfalfa seeds or sprouts to your salad or sandwich.

This is in brief one of the best foods to eat when breastfeeding to calm baby, so people should not look down, yet try to make use by adding this herb to the diet in order to increase the quantity od breast milk naturally.

See more: 26 Benefits of Alfalfa Sprouts and Leaf

14. Cumin Seeds

These healthy seeds boost milk production. They are also appetizers as well as fat-burners. Also, they help nursing moms avoid digestive irritants such as acidity. Ensure that you consume them in moderation. You can add a little cumin powder to butter milk or milk and then enjoy it for good.

Learn also: 27 Home Remedies for Acidity and Gas Pain in Stomach

15. Oils And Fats

It is advised to add fats and oils to the diet post pregnancy. This is because they are an essential part of lactation. They aid in the absorption of minerals and vitamins present in foods you eat. Also, fats and oils help in easy bowel movement and balancing the healthy fat supply to the baby. Choose rice bran oil, extra virgin olive oil, or any of the heart-healthy oil.

This is actually also one out of the best foods to eat when breastfeeding to calm baby that plenty of new moms in the world love and have been making use to reap their health benefits.

Check also: Olive Oil for Skin Care – 15 Uses & Benefits

16. Bottle Gourd

It is basically not a preferred veggie, but it is rich in nutrition. Bottle gourd is a summer veggie that has high water content, so it can keep nursing moms hydrated. Also, this veggie helps to increase the quantity of milk. Moreover, it is an easy-to-digest vegetable and helps in lactation.

How to use:

• If you do not use it as a veggie filling, use it to create a sweet pudding.
• Another option for you to drink fresh bottle gourd juice to help in normalizing increased blood sugar levels post-delivery. Just remember to use it fresh, not stored.

17. Cow Milk

Another out of the best foods to eat when breastfeeding that we want to reveal in this entire article and want you and our other readers to know and remember to make use is that cow milk can help to increase breast milk effectively. This is because it has EFA and calcium and it boosts lactation.

How to use:

• You add at least 2 cups of cow milk to your daily diet.
• Use cow milk if necessary as an ingredient.

Read also: 15 Best Remedies Using Milk For Dry Skin On Face And Body

18. Drumstick

Drumstick has high calcium and iron content, so it is good for lactation. Also, drumstick also boosts the immune system and the nervous system. Try to add this food to your diet and reap its health benefits for good.

How to use:

• You can steam it with your favorite flavoring
• Otherwise, you can use drumstick leaves along with veggie fillings.

19. Black Sesame Seeds

These healthy seeds are a good source of calcium, fiber, magnesium, copper, iron, phosphorus, and it is thought to increase milk production.

How to use:

• You blend sesame seeds with sugar, milk, and almonds. However, remember to use them in limited quantity.
• Toast sesame seeds and sprinkle them over dark leafy green salad.

See more: List of 19 Common Super Foods High in Magnesium

20. Apricots

During and post pregnancy, your body will have  the hormonal imbalance. Dried apricots contain some certain chemicals that will balance out the level of hormone in your body. Additionally, they are high in fiber, vitamin A, C, potassium, and calcium and aid in boosting lactation. Fresh apricots are a better food source of fiber than canned apricots. In case you opt for canned version, choose ones packed in natural juices or water in lieu of sugary syrup. Simply, add apricots and walnuts to your daily oatmeal diet.

This is also one of the healthy foods to eat when breastfeeding to calm baby that people should know and make use for good, especially new moms who have hormonal imbalance.

21. Poppy Seeds

It is very essential for nursing moms to relax during lactation. And these seeds contain sedative properties that may help you calm down and relax your body and mind. However, you need to take caution to add a minimum quantity of these seeds in your diet. Roast these seeds and then add to your porridges and puddings.

In fact, these seeds are actually good for moms when breastfeeding, so try to add these seeds to your daily diet as soon as possible. ^[1]

22. Dill Leaves

Another one on the list of the best foods to eat when breastfeeding that we want to reveal in this entire article and want all of you to learn and consider making use of these leaves if you are trying to increase milk production. They are believed to increase milk production. They contain a high fiber and vitamin K content, which helps to make up for the blood loss occurring during delivery. Add these leaves to pancakes or seasoned yogurt and enjoy the health benefits of dill leaves for human health.

23. Almonds

They are high in vitamin E, omega-3 fatty acids, protein, calcium, and fiber. Vitamin E aids in healing itching due to stretch marks post pregnancy. Omega-3 fatty acids help with lactation-boosting hormones, thus producing more milk.

How to use:

• Eat crushed almonds with milk for a better result.
• Alternatively, you add almonds to your oatmeal diet.

Check more: 30 Healthy Foods High in Protein – the Best List to Choose

24. Unripe Papayas

They are part of the Asian cooking. Papaya has been utilized as a natural sedative that may aid in relaxing and feeding baby better. Try unripe papaya as a salad or toss in it with noodles.

If you want to know other foods to eat when breastfeeding, continue to read this entire article and then add these foods to your daily diet for good!

25. Sweet Potato

It is a good source of potassium. It contains energy-producing carbohydrate, which is required to battle with fatigue. Sweet potato also has vitamin B-complex and vitamin C and a muscle-relaxant mineral

How to use:

• Add sweet potato to your low-fiber diet.
• Otherwise, make an apple smoothie and baked sweet potato
• Also, make a pudding with sweet potato for dessert.

Learn more: Foods High in Potassium – List of 21 Healthy Foods to Choose

26. Oatmeal

Oats are natural whole grain with high fiber content. A bowl of oatmeal will help you feel full for a long time and may help in increasing your milk production. Also, oats are a good source of iron. Iron-deficiency anemia is common in new mothers, and it can mess with the milk production. Cook up oats in about a minute and then enjoy them. However, avoid pre-packaged oatmeal, which has extra sugar and salt.

27. Salmon

This fatty fish may be the perfect option for breastfeeding moms. This fish is rich in protein and DHA, which is a type of fat important to the baby’s nervous system development ^[2]. Both farm-raised and wild-caught salmon are good for new moms. In case you do not eat dairy products, let’s eat canned salmon, which has tiny salmon bones to take some extra calcium. Eat it grilled, over salad, with brown rice or quinoa, or try it chilled as a salad.

28. Yogurt

Filling up your fridge with yogurt is mart as the creamy stuff contains both calcium and protein. With all of those flavors, you can find a few you love. Remember that some breastfeeding moms are advised to stop eating dairy products if their babies suffer from milk protein intolerance. Symptoms your baby can experience include diarrhea, frequent spitting up, bloody stools, coughing, rashes, and wheezing.

Get more: 33 Natural Home Remedies for Wheezing and Coughing

29. Spinach

Actually, any dark green leafy vegetable is a super food for breastfeeding moms. Spinach is nutrient-dense and rich in calcium. So, you can enjoy a spinach serving. Eat it fresh in salads, use it as a side dish or add it to other favorite entrees. Remember to eat it in moderation because too much can cause your baby to have diarrhea.

30. Dates

They are another calcium-rich food source, and they are believed to aid in increasing milk production, as they increase prolactin. They are also a rich-fiber food and naturally sweet treat. Chop some dates and then add them to morning oatmeal.

In fact, this is among the best foods to eat when breastfeeding, so people should try to add more dates to the daily diet to consume for good!

31. Beans

Kidney, pinto, black and other beans can be a perfect option ^[3] for your digestive system. Also, they are great sources of protein and iron. It is true that you may get a little gassy after consuming beans, but through breast milk, they will not offer the baby gas.

One of the best things about beans is various recipes to eat them. You can eat them in a chili, stew, soup or a side dish with other veggies.

32. Dandelion

It may help with milk production. Chinese medicine used dandelion to boost postpartum recovery and increase milk supply. All parts of this weed are useful. The roots and leaves can be added to a salad or sautéed. Alternatively, you can enjoy dandelion tea. However, if you are taking diuretic medication, you do not use dandelion.

Get more: 31 Benefits of Dandelion Roots And Leaves

33. Avocado

It is a good source of healthy fats, vitamins E, C, and folic acid for proper development. The healthy fat found in avocado will also help keep the cholesterol levels stable. Breastfeeding moms will like that these fruit offer B-vitamins that may help increase energy. Eat slices raw or eat with sandwiches.

See also: List of 22 Foods High in Cholesterol to Avoid

34. Eggs

They are one of the natural powerhouses of all nutrients including vitamins A and B, riboflavin, protein, zinc, and iron. Whether you want them poached, boiled, or scrambled, they are all the perfect choices for breastfeeding moms. Have some boiled eggs for breakfast, add egg salad to a sandwich, or slice up some for your salad.

This is also a great one in the list of the best foods to eat when breastfeeding that people should not look down, but learn and consider adding eggs into the daily diet as soon as possible.

35. Water And Herbal Teas

You may know that water is the main ingredient in breast milk. Drinking water is proven to boost lactation, increasing the total milk volume. Also, it prevents you from dehydration and makes up for fluid loss during lactation. When you are breastfeeding, you are more likely to feel thirsty. Opt for at least 8 cups of water a day. You can also find commercial lactation teas made for increasing milk production. They are combinations of galactagogues, and should be made according to package instructions. Some ingredients may include lack tea, alfalfa, fenugreek, red raspberry leaf, goat’s rue, marshmallow root and more ^[4]. The best teas have to be made from fresh ingredients.

Check also: List of 35 Benefits of Chamomile Tea and Oil

36. Berries

This is the last but very important out of the healthy foods to eat when breastfeeding that we want to reveal in this entire article and want you and our other readers to make use of these healthy fruits if they are trying to increase breast milk supply effectively. Berries such as blueberries, raspberries, blackberries, and strawberries are rich in vitamins A and C. It is important to consume plenty of berries while breastfeeding ^[5] to make sure that you are suiting your baby’s demand. Eat them fresh, add it to a smoothie, fruit salad or as a garnish to your drinks.

Notes:

Apart from foods to eat, you also need to pay attention to what not to add to your diet. Avoid foods such as pulses, potato, raw mango, as well as a raw banana because these foods may create gas.

In case you just eat vegetables, take nutrient supplements in lieu of animal food products.

It is advised to consult a doctor first before deciding to add anything to your diet post pregnancy.

This is the list of 36 healthy foods to eat when breastfeeding to calm baby that every new moms who want to bring them back to health and increase their breast milk supply, should read and remember for good. In fact, these healthy foods as we mentioned in this article above have been supported plenty of new moms in the world effectively in increasing their breast milk supply. Also, these foods are delicious that can be used to make several dishes, so many people love them. The health benefits of these foods are actually proven to be good for new mom’s health, so people should not worry when eating these foods.

After reading the list of healthy foods to eat when breastfeeding to calm baby and learn how to use these foods for good, if you think that this list is useful to your current health condition and can also help other new mothers who want to increase their breast milk supply; you should share this list with them and remember to encourage them to add as many healthy foods as possible to their daily diets. One more thing, if you know other healthy foods to eat when breastfeeding, remember to share with other readers by leaving your comments below. We will try to reply to your comments as soon as possible.