Breastfeeding is a natural process that requires a significant amount of energy from the body. As a result, breastfeeding parents need to ensure they’re getting all the nutrients they need to keep themselves and their babies healthy. In this article, we’ll go through 13 of the best foods for breastfeeding parents to eat.
1. Avocados
Avocados are an excellent source of healthy fats and are nearly 80% fat. They’re also high in vitamins B, C, E, and K, potassium, and folate. The healthy fats in avocados can help you feel fuller for longer, which is important when you’re nursing and need to maintain your energy levels.
2. Oats
Oats are a common food among breastfeeding parents because they’re known to help increase milk supply. They’re also an excellent source of carbohydrates, fiber, and vitamins and minerals. Oats can help relieve constipation, lower blood sugar levels, and make you feel fuller for longer.
3. Nuts
Nuts are a great source of essential minerals like iron, calcium, and zinc, as well as vitamins K and B. They’re also high in protein and essential fatty acids. Almonds, in particular, are a popular lactogenic food and have been used in Ayurvedic medicine for generations.
4. Beans and Legumes
Beans and legumes are excellent sources of protein, vitamins, minerals, and phytoestrogens. Chickpeas, in particular, have been used as a galactagogue since ancient Egyptian times. They’re also a staple food in North African, Middle Eastern, and Mediterranean cuisine.
5. Mushrooms
Certain types of mushrooms are rich in beta-glucan, which is believed to be responsible for the galactagogue properties of barley and oats. While there’s no current research on the lactogenic properties of mushrooms, lactating parents who increase their intake of beta-glucan-rich foods like mushrooms have seen an increase in milk production.
6. Green Leafy Vegetables
Green leafy vegetables contain phytoestrogens, which have been shown to have a positive effect on milk production. They’re also an excellent source of vitamins and minerals. Some breastfeeding parents may worry that consuming green leafy vegetables like broccoli or cabbage will increase gassiness and fussiness in their infant, but this isn’t true.
7. Red and Orange Root Vegetables
Red and orange vegetables like carrots and sweet potatoes are high in beta-carotene, which is converted to vitamin A in the body. Vitamin A is essential for healthy vision and immune function, and it’s also important for lactating parents because it’s involved in the production of breast milk.
8. Salmon
Salmon is an excellent source of omega-3 fatty acids, which are essential for brain and eye development in infants. Salmon is also high in vitamin D, which is important for bone health.
9. Eggs
Eggs are an excellent source of protein and are also high in vitamins and minerals. They’re a versatile food that can be eaten in many different ways, from boiled to scrambled to baked.
10. Brown Rice
Brown rice is an excellent source of carbohydrates and is also high in fiber, vitamins, and minerals. It’s a great alternative to white rice, which has had its nutrient-rich outer layer removed.
11. Greek Yogurt
Greek yogurt is an excellent source of protein, calcium, and probiotics. It’s also lower in lactose than regular yogurt, which makes it easier to digest for some people.
12. Apricots
Apricots are a sweet and juicy fruit that can be eaten on their own or added to recipes such as smoothies, oatmeal, and salads. They’re packed with vitamins and minerals, including vitamin A, vitamin C, potassium, and fiber. Apricots are also a great source of iron, which can be especially important for breastfeeding parents who are at risk for iron deficiency anemia.
Iron is a key nutrient for producing red blood cells, which are essential for transporting oxygen throughout your body. If you don’t get enough iron, you may feel tired, weak, and irritable. Additionally, iron is important for your baby’s growth and development, so it’s essential to make sure you’re getting enough through your diet.
13. Flaxseeds
Flaxseeds are a nutritional powerhouse that are high in fiber, protein, and healthy fats. They’re also one of the best plant-based sources of omega-3 fatty acids, which are important for brain health and development. For breastfeeding parents, omega-3s can also help reduce inflammation, which can be beneficial for overall health.
Flaxseeds can be added to a variety of foods, such as smoothies, oatmeal, yogurt, and baked goods. They can also be ground up and used as a replacement for eggs in some recipes. However, it’s important to note that whole flaxseeds can pass through your digestive system undigested, so it’s best to grind them before eating.
As a breastfeeding parent, it’s important to fuel your body with healthy, nutrient-dense foods that can support your milk supply and overall health. The foods on this list are packed with vitamins, minerals, and other important nutrients that can help you and your baby thrive.
While some of these foods have been traditionally used as lactogenic or galactagogue foods, it’s important to note that there is no guarantee that they will increase your milk supply. However, incorporating a variety of these foods into your diet can provide a healthy mix of nutrients that can support your breastfeeding journey.
Remember to stay hydrated and eat regularly throughout the day to keep your energy levels up. With a little planning and preparation, you can ensure that you’re getting the nutrition you need to nourish your baby and yourself.
