Breastfeeding Mamas, Consider Adding These Foods to Your Diet

ByJerni Camposano-GomezMay 26, 2023
healthy diet
With a long list of benefits from breastfeeding, it doesn’t come as a surprise that many mamas choose to nurse their little ones, no matter how daunting it may be. Lactating mothers are confronted with various roadblocks, including low milk production. And this can be a source of frustration and depression for some.
Ensure you have enough milk supply for your little one by eating the right food and adopting a proper and healthy diet. Remember that you are your baby’s source of food, so it’s a must to take care of yourself. The key is to take foods that give you the nutrients you need. Always consult with your doctor if you are unsure of anything. 
Here are some foods that could help keep you healthy, your milk flowing… and your baby happy and full!
1. Malunggay
Malunggay or Moringa has long been the breastfeeding best friend of many Filipino moms. According to a study by the U.S. National Center for Biotechnology Information (NCBI), “Moringa (Moringa oleifera) leaves contain vitamins, minerals, and essential amino acids as well as a number of glycosides. It is used as a galactagogue in Asia, particularly in the Philippines where it is called malunggay.” The results of this particular study, although limited in scale, showed that lactating mothers who were given commercial capsules containing malunggay leaves had a greater increase in milk volume.
If you are looking for malunggay supplements, you can find some here.
2. Nuts
A nutrition powerhouse, nuts can be your healthy snack option during breastfeeding breaks. They are a great source of fiber, protein, the healthy type of fat, magnesium, and Vitamin E. 
3. Eggs
Nursing moms, who don’t have the leisure of time to prepare a complicated meal, can turn to eggs as their quick and easy food choice. Not only are eggs packed with folate, Vitamin D, iodine, and Omega-3 fatty acids—which are essential nutrients for you and your baby—they are also high in protein. 
4. Garlic
A study published by the NCBI on how nursing babies behave towards their mom’s garlic consumption showed that the strong odor does not bother the nurslings and that they even spent more time nursing. When a baby breastfeeds longer, this helps a mom maintain an adequate supply of breastmilk. Garlic, which has also been considered a milk-boosting food in India and Turkey, helps lower cholesterol and blood pressure as well as aids in digestion. 
5. Chia seeds
Believed to boost energy and stamina because of their high protein and fiber contents, chia seeds are perfect for mamas who find themselves awake several times in the middle of the night to nurse a baby. But more than that, chia seeds are a rich source of essential fatty acids, calcium, and antioxidants. A research published at MDPI showed that women who consumed chia oil during the last three months of pregnancy and the first three months of breastfeeding may have increased DHA (a fatty acid essential for infant’s brain development) content in their milk. 
6. Dairy
The U.S. National Institutes of Health (NIH) Osteoporosis and Related Bone Diseases reported that taking care of bone health is important because “women often lose 3 to 5 percent of their bone mass during breastfeeding. This bone loss may be caused by the growing baby’s increased need for calcium, which is drawn from the mother’s bones.” Include dairy products, such as milk, cheese, and yogurt, in your diet as they are excellent sources of calcium and Vitamin D. 
7. Fruits and vegetables
If a breastfeeding mama does not consume dairy, she can turn to dark green leafy vegetables for her calcium needs. Moreover, Icahn School of Medicine at Mount Sinai identifies “yellow, orange, and green leafy fruits and vegetables (such as carrots, spinach, lettuce, tomatoes, sweet potatoes, broccoli, cantaloupe, and winter squash)” as having the richest sources of beta-carotene. Beta-carotene is converted by our body into Vitamin A, which is essential in the healthy development of a newborn, especially their lung function and maturation.
This article does not provide medical advice, it is intended for informational purposes only. The article is not a substitute for professional medical advice or treatment.
Celebrate the beauty of motherhood and breastfeeding with Elin's timeless, comfortable, and versatile wardrobe essentials
Life doesn’t come with a manual, it comes with a mother. We're here for you, Mama! At edamama, you get to Discover tips, stories, and all things motherhood, Explore opportunities for fun and learning, and Shop for your and your little bean’s essentials.