Just as a mother's healthy eating in pregnancy matters for a baby to arrive well, healthy eating should continue while breastfeeding so the baby can grow and develop. In this period, a mother's nutrition directly affects the content of her milk — and that milk directly affects the baby's development.
Breast milk is a natural food with high bioavailability that's easy to digest and contains all the fluid, energy and nutrients a newborn needs for optimal growth. It's considered the baby's first vaccine — it strengthens the immune system and lowers the risk of acute and chronic illness. It also contains hormones and growth factors, supports the baby's emotional, physical and cognitive development, and strengthens the bond between mother and baby. In short, breast milk is a wonderful food whose place no other food can fill.
Because this matters so much, mothers who panic — “my milk is low,” “my milk won't be enough” — and, sadly, the amount of misinformation around, both keep growing. Sometimes nutrients are cut from the diet in an effort to boost milk, replaced by high-calorie, sugary desserts and compotes. So can food genuinely increase the amount and quality of breast milk? Which foods are right? How should you eat in this period? Here are the secrets of eating well while breastfeeding and supporting your supply.
1. Create variety in your eating. The first condition of healthy eating is getting enough from all food groups. At every meal, take care to eat from the dairy group, the meat group, the fruit-and-vegetable group and the grain group. Add variety to your plate and colour to your life.
2. Increase your fluids. One of the most important ways to support milk is increasing your fluid intake. Where a typical person needs 2.5–3 litres of fluid a day, a breastfeeding mother's daily need can rise to 3–3.5 litres. Alongside 2 litres of water, you can top this up with unsweetened herbal teas, unsweetened compotes, ayran and soups.
3. Don't cut carbohydrates. One of the most common mistakes while breastfeeding is cutting carbohydrates to lose weight. It's known that weight-loss diets in the first 6 months reduce milk production, so cutting carbohydrate is a big mistake. Include enough carbohydrate sources like rice, pasta, bread and fruit — choosing brown/whole-grain over white is the healthier option.
4. Make more room for greens. Rich in vitamins and minerals, leafy greens help support milk production. Much research points to celery, courgette, artichoke, basil, purslane, dill, spinach and mint as milk-supporting foods. It's helpful to make more room for these on your table.
5. Bring reds and oranges to your table. Beta-carotene-rich foods like carrots, pumpkin and beetroot help support the quantity and quality of breast milk.
6. Eat healthy fats. Paying attention to fatty-acid balance supports higher-quality milk and the baby's neural development. Nuts and seeds like hazelnuts, walnuts and almonds stand out for their fatty acids, vitamins and minerals. Olives and olive oil also play an important role in raising the monounsaturated fat in breast milk — use them through the day in cooking, salads and dressings. Fish, rich in omega-3, should be eaten 1–2 times a week in this period.
7. Don't neglect legumes. Chickpeas, lentils and dried beans are excellent plant-based protein sources whose composition supports cell renewal, tissue repair, blood formation and the immune system. Eating legumes 2–3 times a week while breastfeeding is beneficial.
8. Make the most of milk-supporting foods. Include foods traditionally known to support milk supply — fennel seed and tea, fenugreek seed, nettle, sesame, brewer's yeast, barley and oats. You can start adding these to your life by trying the milk-supporting cookie recipe below.
Milk-Supporting Cookies
Ingredients: 4 tablespoons peanut butter, 4 tablespoons carob molasses, 2 tablespoons flaxseed, 1 cup coconut, ½ cup oats, 1 teaspoon baking powder, 2–3 tablespoons brewer's yeast, 1 teaspoon vanilla, ½ cup lactose-free milk.
Method: Preheat the oven to 180°C. Mix the flaxseed with ½ cup of water and let it sit while you prepare the rest — it's ready once it absorbs most of the water and turns gel-like. In a large bowl, mix the coconut, oats, baking powder and yeast. Add the flaxseed mixture first, then the remaining ingredients, and mix well until combined. If the dough is stiff, add a little more milk. Divide into 24 equal pieces and shape into cookies. Flatten each with a fork before baking. Bake for 10 minutes. Enjoy once cooled.
Note: If you have concerns about your milk supply, please speak with your doctor, midwife or a lactation specialist.