Breastfeeding Nutrition: What Your Body Really Needs to Make Milk

One of the first questions I hear from new mothers is:

“What should I eat to increase my milk supply?”

The internet is full of oatmeal cookies, lactation teas, and "miracle" supplements promising more milk.

But here’s what the research supports:

Your body doesn’t need one magical food.

It needs enough energy (calories), enough protein, healthy fats, hydration, and key nutrients to support one of the most metabolically demanding jobs you’ll ever do.

Let’s break down what actually matters. Let's Dive In -

1. Calories:

Milk Production Requires Energy

Making breast milk burns approximately 330–400 additional calories each day for most exclusively breastfeeding mothers.

Trying to aggressively lose weight in the early postpartum period may reduce available energy, especially if you’re already under stress, sleep deprived, or eating very little.

Rather than focusing on dieting, focus on nourishing your body with whole foods.

Think:

• colorful fruits

• vegetables

• lean proteins

• whole grains

• healthy fats

Further, Lactation and Maternal Support of Maryland can work with you to calculate your specific calorie requirements when breastfeeding

2. Protein:

The Building Blocks of Recovery and Milk Production

Protein supports:

• tissue healing after birth

• maternal muscle preservation

• immune function

• hormone production

• breast milk synthesis

  
  

Many breastfeeding women eat far less protein than they realize.

Generally, most women will want to aim for approximately 80–120 grams of protein daily!!!

Great choices include:

• eggs

• chicken

• turkey

• salmon

• tuna (within recommended limits due to mercury)

• Greek yogurt (if tolerated)

• tofu

• lentils

• beans

• cottage cheese

• nuts and seeds

• shakes

• bars

• smoothies with protein powder

It may be helpful to aim to include 10-20 grams of protein every time you eat.

3. Healthy Fats Matter

Breast milk naturally contains fat, and believe it or not, maternal nutrition influences certain fatty acids found in milk.

Focus on anti-inflammatory fats such as:

• salmon

• walnuts, or other nuts

• chia seeds

• flaxseed

• seeds

• avocados

• olive oil

Omega-3 fatty acids—particularly DHA—support infant brain and eye development while also supporting maternal health.

4. Hydration

Drink to thirst (aim for approximately 8-12 ounces/day), and keep fluids nearby while feeding.

Signs you’re adequately hydrated include:

• pale yellow urine

• normal energy

• minimal dizziness

• normal thirst

  
  

Drinking excessive amounts of water has not been shown to significantly increase milk supply and, in rare cases, excessive water intake can even dilute electrolytes.

5. Anti-Inflammatory Foods Support Recovery

Eating foods rich in antioxidants and phytonutrients may support healing.

Fill your plate with:

Berries

Leafy greens

Citrus

Orange vegetables

Blue and purple fruits

Nuts

Herbs and spices like turmeric and ginger

The goal is variety. Aiming to "eat the rainbow" can be a helpful tactic.

6. What About Galactagogues?

Galactagogues are foods, herbs, or medications believed to increase milk supply.

Common examples include:

• oatmeal

• brewer’s yeast

• fenugreek

• moringa

• goat’s rue

• blessed thistle

Here’s the important part: The evidence is mixed.

Some mothers notice improvement. Many notice no difference.

And herbs are not without risk.

Certain galactagogues can interact with medications or worsen medical conditions.

If milk supply is low, it’s important to identify the underlying cause, and work with a specialist, rather than simply adding supplements.

Common causes may include:

• ineffective milk removal

• shallow latch

• infrequent feeding

• maternal thyroid disorders

• iron deficiency

• retained placental tissue

• hormonal conditions

• insufficient glandular tissue

Supplements should never replace a thorough evaluation or individualized medical advice.

7. Nutrition Is Only One Piece of the Supply Puzzle

Nutrition matters, but so does a holistic approach that considers

• Frequent milk removal

• Effective latch

• Maternal sleep

• Maternal mood

• Stress management

• Maternal anatomy and physiology

• Maternal medical conditions

• And more

There is rarely one single answer to low milk supply.

Virtual lactation and maternal support visits are available throughout Maryland. We provide breastfeeding support, maternal health evaluation, and perinatal mental health care.

As always, this blog post is for educational purposes only and should not replace individualized medical advice. Always speak with your healthcare provider regarding diagnosis, treatment, and evaluation of breastfeeding concerns.