What should I eat while breastfeeding?

Making breastmilk for your little one requires extra energy for your body, which is why it’s important to eat a nutritious diet. First things first: there is no "perfect breastfeeding diet". But there are certain nutrient-dense foods to focus on during your nursing and pumping journey.

First, extra energy for breastfeeding means you will need to eat more (and you'll likely also feel hungrier than normal). Researchers at the Mayo Clinic say it’s common for nursing moms to consume about 340 to 400 more calories a day. This not only helps keep your energy level up but also promotes breast milk production.

What foods should I eat when breastfeeding?

Getting enough protein, healthy fats, vitamins, and minerals will help to ensure that your body has the fuel it needs for nursing—plus, some of those vitamins will get passed along to your little one.

This mom is wearing a light gray nursing sweatshirt with hidden zipper access for breastfeeding.

According to the Mayo Clinic, focus on protein-rich foods is essential. They suggest "lean meat, eggs, dairy, beans, lentils, and seafood low in mercury. Choose a variety of whole grains as well as fruits and vegetables." Chicken and turkey are two great options. Also, a plant-based protein like tofu is another healthy choice.

What foods are the best to increase milk production? 

If you’re looking for a natural way to increase your milk supply, it’s not a bad idea to try out some of these breastfeeding superfoods.

Oats are rich in iron and easy to incorporate into the diet. Lactation cookies, muffins, granola, or overnight oats make for quick and healthy breastfeeding snacks. Almonds and other nuts are thought to support breast milk production. Plus, they’re full of protein, calcium, healthy fats, and other vitamins and minerals. Pumpkin seeds and sunflower seeds are both nutrient-rich options that contain protein, zinc, and iron, which are great for nursing moms. Sesame seeds contain calcium as well as phytoestrogens, which may promote breast milk production. Chia seeds, hemp seeds, and flaxseeds are also great sources of omega-3 fatty acids.

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Eat your fruits and veggies!! Fruits are an essential part of any diet, but certain ones contain vitamins that may promote breast milk production. Papaya, mango, cantaloupe, pumpkin, and apricot are rich in vitamin A and other nutrients for nursing moms. 

How much water should I drink when breastfeeding? 

Drink plenty of water! I was attached to my water bottle and lost track how many times I refilled it every single day! According to The Academy of Nutrition and Dietetics, breastfeeding moms need about 16 cups (128 fl oz) of water per day. This includes fluids from beverages, foods, and water.  To get a visual, 16 cups of water is equivalent to a gallon, so think of a gallon of milk. This can feel overwhelming, especially if you are not much of a water person. But don't worry, there are realistic ways to stay hydrated while breastfeeding.

You want to stay away from too much caffeine, sugar, and excess vitamins from juices, as these can affect your hydration or make your baby fussy.

If you want to drink something other than water try milk and milk substitutes like almond or oat milk, coconut water and herbal teas (including lactation teas). 

Hydration is important for breastmilk production, but there’s no need to overdo it. Drinking more than you need will not increase your milk supply. The most important thing is to listen to your body—drink when you’re thirsty and eat when you’re hungry. Keeping a healthy snack and a glass of water next to you as you nurse your baby is always a good idea.

What about moms on a vegan or vegetarian diet? 

If you are on a vegan or vegetarian diet, doctors are the Mayo Clinic stress that you should incorporate foods rich in iron, calcium and protein in your diet. They suggest, "lentils, beans, enriched cereals, leafy green vegetables, and peas. Vegetarians may choose dairy products too. To help your body absorb iron, eat iron-rich foods with foods high in vitamin C, such as citrus fruits." You can read more of their suggestions here.