Best Foods to Eat for Breastfeeding Moms

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Guest post written by Regina Jasmine

Breastfeeding moms can have a multitude of concerns besides caring for their children. These concerns include topics such as milk supply and milk nutritional content. Thankfully, there’s a range of foods and galactagogues out there that are available for new breastfeeding moms that are nutritious, delicious, and great for breast milk production. Our previous article on Favorite Healthy Snacks broached options — from Skout Organics bars to veggies and hummus — that moms and children are equally bound to enjoy.

There are tons more options for food that breastfeeding moms can indulge in. Check out our list below for some great ideas for the best foods for breastfeeding moms.

Photo via Pexels

Ginger as a galactagogue

Ginger is commonly considered as one of the best foods for breastfeeding moms because of their usage as a galactagogue in Southeast Asian countries. It has been confirmed by a 2022 study by Dilokthornsakul et al. to effectively enhance human milk volume in mothers with vaginal births. Combined ginger products can also improve breast milk production.

The plant root has a distinct and strong flavor, and can easily be incorporated as a spice into dishes like your salmon or even your brown rice bowl. One of the simplest ways to consume ginger, however, is through ginger tea. All you’ll need is a chuck of fresh ginger, and water that you’ve boiled in a kettle or over the stovetop. Pour this over the ginger, steep for up to 10 minutes, and flavor with lemon or sugar.

Brown rice as a source of energy

Brown rice is stocked with fiber and thiamin, which helps new moms feel fuller and more energetic. More importantly, Valinda Riggins Nwadike, MD, MPH notes that brown rice is a galactagogue that can help enhance breast milk production.

Unfortunately, brown rice can take longer to prepare because it's typically necessary to soak the rice grains for half an hour before being cooked. For those tired moms who live busy lifestyles, tools like the Cuckoo rice cooker make use of pressure to cut down cook times. New moms can leave the rice to cook while focusing all of their attention on their newborn. Later, they can replenish their energy and enjoy the perfectly cooked rice in a grain bowl with veggies and protein.

Salmon for milk nutritional content

Omega-3 fatty acids-rich fish such as salmon can help turn your breast milk into your baby's best source of DHA and EPA. Plus, salmon has a supply of choline and vitamin D that can make breast milk even more nutritious.

These fish are easily cooked as well. Registered dietician Jessica Miller discusses prepping seafood at home, and explains that 15 to 20 minutes and a simple seasoning of oil, salt, pepper, and lime is all it takes to make a tasty salmon meal on the stovetop — making it one of the best foods for breastfeeding moms who are also short on time.

Sweet potato for healthy child development

An alternative source of carbohydrates is sweet potato, which is simultaneously rich in potassium, B-complex, and vitamin C. Just one medium sweet potato meets the daily recommendation of vitamin A for breast-feeding moms — which can additionally help child development by boosting your baby’s vision, bone growth, immune function, and cell specialization, according to Lois Sommers, RN, IBCLC.

Health columnist Anahad O’Connor uses the Chefman air fryer to whip up crispy sweet potato fries. These are easy to prepare and can satisfy breastfeeding moms’ snacking cravings with less oil and more nutrients. Otherwise, the versatile root crop can be steamed, baked, or even microwaved for 8-10 minutes.

Other Best Foods for Breastfeeding Moms

In addition to ginger, brown rice, salmon, and sweet potato, there are many other foods that are beneficial for breastfeeding moms. These include:

• Oats

• Lentils

• Chickpeas

• Tofu

• Yogurt

• Eggs

• Nuts

• Seeds

• Fruits

• Vegetables

These foods can be incorporated into your daily diet for an abundance of milk supply and nutritional content. When you have a better breastfeeding diet, child development and rearing as well as breast milk production will be much easier. If you need a little more help, our courses from roll on track to crawl on track will be there to help every step of the way.