8 Great Foods Good for Breast Milk Production

Fueling your body with nutrient-dense foods that help replenish it with everything it needs is vital as a breastfeeding mom, and that is why we present these 8 great foods good for breast milk production.

As a breastfeeding mother, there isn’t a moment in the day that your body isn’t active­ly making breast milk for your baby. This is why many breastfeeding mothers report feeling constantly hungry, which usually comes from the number of calories that their body uses to make milk. 

The truth is; regardless of what you eat, your baby will get all of the nutrients he needs to grow, but that doesn’t mean you should just eat anything.  

There are a number of foods that is good for breast milk production, and eating extra calories will help your milk supply, replenish your energy, and help you lose the baby weight; but don’t be too restrictive in hopes of losing the weight faster.

foods good for breast milk production
Some Of The Healthiest foods for milk Production

Some Of The Healthiest and Quality Foods Good for Breast Milk Production For Your Baby


This fatty fish, Salmon is a great dietary material when it comes to a nutritional powerhouse for new mothers. It is loaded with a type of fat called DHA, which is crucial to the development of your baby’s nervous system.

All breast milk contains DHA, but levels of DHA are higher in the milk of women who get more DHA from their diets, and the DHA in salmon may also help your mood. Experts believe it may also play a role in preventing postpartum depression.

Whole grains Food is good for breast milk production

Whole grains are an important source of B vitamins, minerals, and fiber. Fiber will help with digestion and keep your blood sugar levels steady. It will also keep you feeling fuller longer and may help you lose the baby weight. Whole grains like quinoa, barley, and teff also give you an added boost of protein for milk production.

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There is an increased need for the mineral zinc, as far as you are a breastfeeding mom. Beef is a high-quality protein that’s rich in iron and B vitamins and is a great way to get zinc. It can also help you maintain your energy.

If possible, choose grass-fed beef because it has more omega-3 fatty acids and is usually raised without much antibiotics and hormones.


Eggs are a quick, easy and versatile choice for meals, and they’re rich in protein, choline, lutein, vitamins B12 and D, riboflavin and folate.

Contrary to popular opinion, research now shows that eggs will not increase your cholesterol. Eat both the egg white and egg yolk to get the most nutrition.


Avocados are a nutritional power­house for breastfeeding moms. A common complaint about breastfeeding mothers is that they are often very hungry due to the increased caloric demands of nursing. Also, most times, they have very little time to prepare and eat meals.

Avocados are nearly 80% fat and help main­tain a feeling of fullness in addition to providing your body with healthy fats. Avocado is also a good source of B vitamins, vitamin K, folate, potassium, vitamin C, and vitamin E.


Nuts are another powerhouse of nutrition and are high in essential minerals such as iron, calcium, and zinc as well as vitamin K and B vitamins. They are also a healthy source of essential fatty acids and protein, and beyond their phenomenal nutrition­al makeup, nuts are also regarded as lactogenic foods in many parts of the world.

Nuts have been used in traditional ayurvedic medicine for generations, especially almonds, and are one of the most widely used lactogenic foods in the world.

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Leafy Green Vegetables Food that is good for breast milk production

Green vegetables offer so many different nutrients at high levels while also being really low in calories. Leafy greens are rich in minerals and vitamins A, C, E, and K, including calcium as well as fiber and antioxidants.

Add them to your breakfast, blend them into a smoothie, or make a stir-fry; there are so many to choose from and they can be prepared in so many ways.

Legumes And Beans are Foods that are good for breast milk production

Nursing mothers can get all of the nutrients they need on a vegetarian diet but they want to make smart food choices.

Legumes and beans are both excellent sources of both protein and fiber, minerals and phytochemicals, and they should be an integral part of your diet.


Water is not a food, but filling up your water bottle and drinking throughout the day is important for your milk supply.  Without enough water, you’ll be dehydrated and low on energy, and that is not a good thing.

Drink for thirst, and remember that non-caffeinated, unsweetened beverages, as well as soups and juicy fruits and vegetables, count too

If you’re worried about whether you’re getting enough to drink, check the color of your urine:

  • pale-colored urine means that you’re getting plenty to drink.
  • If it’s dark yellow or smells strong, you may be dehydrated.
  • In whatever case, you should ensure to drink plenty of water.