Did you know a body produces up to 1500 ml of milk every day? Your milk supply consists of water, protein, carbohydrate, fat, vitamins, and minerals. So, your nutrition matters if you are a breastfeeding mom. You need more calories, extra fluid, and higher amounts of some vitamins and minerals. This article explains what to eat and drink while breastfeeding.

Disclaimer: This is general advice based on available sources online and my expertise as a medical doctor. Don’t forget to consult your doctor for proper diagnosis and supplement dosage. Do not self-medicate.

Why Do I Need an Extra Meal as a Breastfeeding Mom

Nutrients of your breastmilk are found from nutrients that come from the food you eat, the fluid you drink, and your body’s stores. If you aren’t eating enough healthy food or drinking enough water, you may feel weak and make a slow recovery, and it can even affect some nutrients in your milk.

How Many Extra Nutrients Does Your Body Need When Breastfeeding

Recommended Calorie Intake Per Day

If you are breastfeeding, you need 300 to 500 extra calories each day. An additional 1-2 protein-filled snacks a day should be more than enough to cover this. If you are trying to lose pregnancy weight, slow and steady weight loss is best. Don’t cut calories too low while breastfeeding because low-calorie intake can reduce milk supply.

Protein: Protein is the main part of your milk supply. A breastfeeding mother needs more protein than a woman who is not breastfeeding. The best protein sources can be eggs, poultry, fish, dairy, beans, lentils, tofu, or nuts.

Carbohydrates: Carbohydrates are a good source of energy. Better to choose whole grains and starchy vegetables, such as oats, brown rice, and potatoes, rather than refined sugar, as they provide fiber in addition, which will help with digestion and avoid constipation.

Fats: Healthy fats are essential. Sources of omega-3 fats, such as fatty fish (salmon, sardines), flaxseed, chia, walnuts, and small amounts of olive oil or avocado, should be a staple in your diet.

Fluids: Breast milk is mostly water, so you need more fluids while breastfeeding. Aim for roughly 8–12 cups of fluids a day, which means a glass every time you breastfeed. However, limit sugary drinks and alcohol.

Calcium: Breastfeeding mom needs extra calcium, as it is one of the main contents of milk. It helps your baby build strong bones. Good sources include milk, yogurt, cheese, and calcium-fortified plant milks. You can also discuss a supplement with your doctor if you think you are not taking adequate calcium.

Iron: Blood loss during delivery might result in low blood iron. It’s important to monitor your iron levels as they prevent you from suffering fatigue and anemia. Some iron-rich foods you can add to your diet are lean red meat, beans, lentils, spinach, and iron-fortified cereals.

Iodine: Iodine supports the brain development of your baby. Dairy products, eggs, and fish contain iodine. In addition, use salt that is fortified with iodine (iodized salt).

Vitamin D: Vitamin D is important for bone health and the immune function of your baby. The main source of vitamin D is sunlight. Naturally, your skin produces vitamin D if exposed to sunlight. So if you have no sunlight exposure or live in an area with little sunlight, you and your baby might need a vitamin D supplement. Ask your doctor about vitamin D testing and supplements for you and your baby if needed.

Vitamin B12: Vitamin B12 is especially important for mothers who do not eat animal products. Low B12 can affect the baby’s nervous system. If you are a vegetarian or vegan, discuss B12 supplements with your provider.

DHA (an omega-3 fat): DHA supports the baby’s brain and eye development. Fatty fish such as salmon and sardines are rich in DHA. If you don’t eat fish, consider an algae-based DHA supplement, which is safe for vegan and vegetarian mothers.

What Kinds of Fluids Should I Drink?

You can drink water, milk, and unsweetened herbal tea as much as you need. However, keep fruit juice small, as it adds calories and has sugar in it. 

Additionally, limit caffeinated drinks such as coffee and tea to 1 – 2 cups per day, as caffeine passes into breast milk and makes your babies fussy and wakeful. The guideline says 200 – 300mg caffeine per day is safe. That means about 1 – 2 cups of strong coffee, not more than that. Furthermore, it is better to minimize your alcohol intake as much as possible. Alcohol passes into breast milk.

Also, if you have to take any medication, communicate with your healthcare provider before taking it while breastfeeding. Although most common medications are safe, some are not recommended to be taken while breastfeeding. And others should be avoided, especially herbal remedies.

Supplements to Take for Special Situations

Some breastfeeding mothers need extra support depending on the problem they are facing. 

Vegetarian and Vegan Mothers

If you are a vegan or vegetarian, pay attention to vitamins B12 and D, calcium, iron, and omega-3 fats (DHA), as their main source is animal products. Consider supplements for B12 and DHA (algae-based). Include fortified foods or supplements when necessary.

Low Milk Supply

Many breastfeeding mothers complain about low milk supply. Habits that increase breast supply include frequent nursing or pumping, skin-to-skin contact, and a proper latch. In addition, eating well and staying hydrated support the supply. If you are concerned about low supply, consult a lactation consultant or healthcare provider for personalized help.

Weight Loss While Breastfeeding

If you want to lose pregnancy weight, do it slowly. Aim for no more than 0.5–1 kg (about 1–2 pounds) per week. Very low-calorie diets can reduce milk supply. Breastfeeding When You Have 

Diabetes or Other Health Problems

Breastfeeding can change your insulin needs, so careful monitoring is important, as it may result in low blood glucose at times. Always check with your doctor to adjust your medications.

Breastfeeding and Exercise

Exercise is safe and healthy while breastfeeding, if it is not strenuous. Make sure to eat a small protein snack before or after workouts and drink water to stay hydrated.

When to Contact Your Doctor

Contact your doctor if you have these symptoms that might indicate a problem with your health. For instance, if:

1. You feel very tired, dizzy, or short of breath; it may indicate low blood iron.
2. Your baby shows signs of poor weight gain, persistent jaundice, or other health issues.
3. You have a chronic illness such as diabetes
4. You have a low milk supply despite regular feeds and pumping.
5. You are unsure about a medication or supplement while breastfeeding.
6. You have questions about starting an exercise or a weight-loss plan.

Breastfeeding is demanding but rewarding. With a few practical food and drink choices, you can protect your health and support your baby’s development.

Focus on balanced meals, regular hydration, key nutrients, and safe weight loss if desired. Discuss with your medical provider if you have any concerns about lactation. Also, ask for help from your family if you need it.

Frequently Asked Questions (FAQs)

Can my diet change the taste of my breast milk?

Yes. Especially garlic, spices, herbs, or strong-tasting foods can pass into breast milk and change the taste of your milk. It is believed that this may help your baby become familiar with different tastes early on, which could make them more open to a variety of foods when they start solids.

Does my diet determine the content of my breastmilk?

Breast milk usually consists of adequate calories and major nutrients regardless of your diet. However, some vitamins and fatty acids, such as vitamin D, B vitamins, iodine, and DHA, directly depend on your intake. 

Do I need to continue taking prenatal vitamins while breastfeeding?

Yes, it’s often recommended. Breastfeeding keeps your nutrient needs high, especially for iron, vitamin D, iodine, and calcium. Continuing prenatal or postnatal vitamins helps prevent deficiencies for both you and your baby.

Does eating traditional foods or herbs increase milk supply?

Some cultures use foods like oatmeal or moringa as milk boosters. A systematic review on PubMed concludes that moringa boosts milk supply. The most reliable way to maintain milk supply is to focus on frequent breastfeeding, proper hydration, and adequate calories.

Can my diet prevent my baby from developing allergies?

No diet guarantees to prevent my baby from developing allergies. But exposure to a variety of foods through breast milk may lower allergy risk. Unless your baby has a diagnosed allergy (like cow’s milk protein allergy), you don’t need to avoid common allergens.