Super Foods For Breastfeeding Mothers

breast feeding babies

It is well-known that breastfeeding the baby helps a nursing mother burn calories and lose pregnancy weight faster. Breastfeeding has multiple advantages such as improving the bond between mother and baby, increasing blood circulation, boosting the baby’s immunity and offering the child the best form of nutrition. While breast feeding comes with numerous benefits, sometimes it can also p many challenges. Having a steady flow of breast milk is important if you choose to keep your baby on breastfeeding for the initial months. To increase blood circulation and increase the milk flow by opening the milk ducts, the nursing mother can choose a 100% natural, gel-free nursing breast compress.

While some nursing mothers may be able to have the desired supply of milk to feed the little one, sometimes it may not be possible to get the adequate supply because of various reasons that can range from an illness or an intake of medicines that can hamper the hormones.

It is important to consult your doctor to get the right diagnosis and undergo a treatment if required. However, there are some super foods for breastfeeding mothers that can help them increase the breast milk production.

There are a lot of traditional foods that aid in increasing breast milk production. It is important to maintain a healthy diet and choose the right foods when you are breast-feeding.

Here is our list of super healthy foods for breastfeeding moms.

Best Food for Nursing Mothers – Oatmeal

Oats are a good option to increase the quantity of breast milk. Eating a bowl of warm oats is not just a nourishing breakfast but also is a wholesome meal in itself. You can add some dry fruits to the bowl of oats or fresh seasonal fruits to make it more delicious.

Quick Recipe – Oats in Almond Milk

  • Soak 20 almonds in water overnight
  • Peel the skin and grind in a blender with water.
  • Strain and you are ready to use the almond milk.
  • Cook oats in water till ready.
  • Add the almond milk, some sweetener, powdered cardamom and fresh fruits.

You can also add some chopped dry fruits to the oats. Dry fruits like nuts are a healthy protein source for nursing mothers.

Recommended Read: Ayurveda and Breastfeeding


Got the post-partum blues? Add some ginger in your diet, apart from meeting your doctor! Ginger increases your immunity levels and  has anti-fungal, anti-bacterial properties too.

It is a warm herb that also helps to get rid of flatulence and reduces bloating. You can boil some fresh ginger in water, add a bit of natural sweeteners and the juice of a lime to enjoy a mildly flavoured tea. Ginger is known to help facilitate better absorption of nutrients and promoting better blood circulation.

Good Food for a Breastfeeding Mother –  Pomegranate

If you are predominantly a kapha and pitta dosha type individual, adding pomegranate juice to your diet can help to increase the production of breast milk.  If you have a predominant vata dosha, then avoid it. Pomegranates are rich in nutrients and antioxidants. It is also a great blood purifier and helps to flush out toxins from the body.

Don’t know your dosha type? Click here to know your dosha.


Garlic helps to increase the production of breast milk. It helps to maintain heat in the body and supports digestion. It helps to increase immunity levels and aid in lactation as well. When you consume cooked garlic, it helps to detox the body and flush out toxins. Add garlic to your food liberally, especially in lentils and veggies that you consume.

Brown Rice

Most new moms are in a hurry to get back into shape post the delivery and could look at cutting carbs to lose weight quickly. Losing weight quickly can affect the supply of milk and also leave you feeling fatigued. Instead of eating white rice, you can opt for brown rice that is healthier for you. Brown rice is also a great energy booster and will also provide you with the right nutrients needed to increase the production of breast milk.

Foods to Increase Milk Production in Nursing Mothers – Fenugreek Or Methi

One of the oldest herbs used to increase the supply of breast milk, fenugreek or methi should be used in a nursing mother’s diet.

Fenugreek  is also known to alleviate symptoms of gas or flatulence and helps in digestion. Adding a bit of fenugreek seeds in food can help to stimulate their milk supply. You can also add dried fenugreek powder to soups and teas for a variation.

Recommended Read: Using Omved’s Nursing Breast Compress

What are some of your tried and tested remedies to increase breast milk production? Share your tips and comments with us.


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