9 Foods Every Breastfeeding Mother Shouldn’t Go Without

Nursing mothers need to take extra care when it comes to what they include in their everyday diet. What they eat reaches their baby through breastfeeding and it invariably has an effect on the baby’s health. Hence, it is of paramount important that new mothers take nutritious foods that will benefit their baby. It so happens that there are several super-nutritious foods that are particularly beneficial during lactation. Here’s a look at the top 9.

Foods for Breastfeeding Mothers


Seeds in general are packed with nutrition. Fennel, fenugreek and sesame seeds in particular have lactogenic properties that increase the production of breast milk, thus increasing the nutrition that reaches the baby. These seeds also help with several other discomforts and health issues that nursing mothers commonly face.


Salmons are extremely rich in protein and DHA- an essential nutrient that helps develop the baby’s brain and nervous system. Salmon taken with edible bones also provides enough calcium that will be hugely beneficial for mothers who cannot take dairy products.

Brown Rice

Brown rice is packed with fiber and complex carbohydrate that keeps nursing mothers full and also keeps their blood sugar level consistent. This would mean that mothers would have the constant energy that they require to keep them going all day.


No need to look farther for your protein needs than the versatile eggs. They are nutritious, delicious, and can be cooked in myriad ways that you’ll never get bored of including them in your diet. You can choose eggs that come fortified with special nutrients for added benefit.

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Oatmeal and Whole-Grain Cereal

Want a breakfast that can be as healthy as possible? Opt for whole-grain cereals or oatmeal. They not just lower cholesterol and stabilize blood pressure but are also known to increase lactation in nursing mothers. A bowl of this super-food could be exactly what you to power-start your day.


Unbeknownst to many, carrots have the ability to increase the supple and quality of breast-milk due to the presence of phytoestrogens. They are also rich in beta-carotene and Vitamin A, nutrients that are super beneficial for lactating mothers.


Fruits are a must for lactating mothers. Being rich in essential vitamins and minerals, blueberries are a delicious choice that is also filled with healthy carbohydrates that keeps the mother’s energy high and steady.


Nuts are rich in proteins and essential fatty acids, making them a nutritious compliment to a nursing mother’s diet. They also increase serotonin which is necessary for healthy lactation. Almonds in particular help greatly with lactation.


Last but never the least, plenty of water is of absolute importance to nursing mothers. Breastfeeding mothers get dehydrated easily, hence, drinking enough fluids (go less on coffee and tea though) is very important for maintaining milk production and overall energy.

Lactating mothers must include these foods in their diet to enjoy greater health benefits for themselves, their babies and better lactation.


Author: Sapana is a mom to 2 boys and runs her small company in websites and graphics design. She loves to write about things that are part of her life and inspires her. She regularly writes on her blog: www.gomama247.com


About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!