What Foods You Should Consume for Longer Breast Milk Supply

This is a guest post by Kathy Hardess. She’s a stay-at-home mom from New Jersey, who’s passionate about beauty, health, and environment, with a diploma in nutrition.

Whether you are a first-time mother or this is your fourth child, each breastfeeding journey is different. There are many factors one can control when nursing, and others we cannot control. One thing all mothers have control over, however, is their diet during that time. There are many foods and drinks that have been proven to increase and support a longer breast milk supply.


The number one diet recommendation is vital to all humans, especially one that is helping another grow. This is vitamins and nutrients. Eating a diet that is rich in the building blocks of our bodies, such as calcium, protein, iron, magnesium, etc. is the basis of creating a healthy and steady breast milk supply. It is recommended that nursing mothers consume additional calories per day.


However, as long as you are ensuring you are getting the proper nutrients, eat accordingly to your own body. Every mother is different, and every nursing mother’s diet is different. Keep in mind that vitamins does not necessarily mean supplements. There are plenty of foods and home solutions you can choose from to meet your needs. Nutrition is key to a longer milk supply and there are numerous sources willing to help. You can check out an official site for more tips on how to stay healthy and find all your solutions in-home.


Carbohydrates have been known to boost breast milk supply. If you are ensuring your diet is healthy and rich in carbs, you can feel confident you are doing your part in maintaining a longer breast milk supply for your baby. Some days, your milk might not be as plentiful. This may be a signal of your lack of proper nutrients or dehydration. A food diary can help track this if milk production has been an issue.
It is very easy for one to say “eat healthy for a longer breast milk supply.” However, pregnancy and nursing can be exhausting, and the last thing one wants to think about is what foods have the most of what nutrients. As a general standby, the following foods help the most with your milk supply:

• Leafy green vegetables

• Oatmeal, brown rice

• Salmon

• Water


There are many ways to introduce these foods into your new diet. Snacking, breakfast cereals, soups, wraps, dinners, and smoothies are just some examples. If these foods aren’t appealing to you, or your budget does not currently allow you to incorporate these foods, postnatal vitamins are always a great standby. They address the needs of a nursing mother, as well as the receiving baby.


During pregnancy, you may have consumed prenatal vitamins. The same nutrients you consumed to help your embryo develop into a healthy newborn, are in part the same that will help you nurse them into a healthy infant and in some cases, toddler.


What Prevents a Healthy Milk Supply
What if you are eating all the right things, and your milk supply doesn’t seem to be keeping up with the demand? There are foods and extracts proven to give a boost to your breast milk supply.

• Fenugreek seed powder

• Fennel seeds

• Brewer’s yeast


While it is certainly not encouraged to drink a large amount of beer for your yeast intake, baked goods are always a great, tasty option. All these foods can be found easily in your local health food store, and are versatile as well in how they are ingested. Most commonly Fenugreek and Fennel are made into teas. This will also help with your water intake, a win for all!


Nursing can be a scary and daunting task for any mother. The most important thing you can do is relax. If you are reading this prior to giving birth, maybe take the time to prep some meals with these key ingredients. If you are in the throes of nursing or need a milk supply boost, there are wonderful recipes online which can help appeal to you and maintain a longer breast milk supply for both you and your baby.


Kathy recently started a collaboration with Max Home Remedies.


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