Mom of the Month IG post-3.png

Breastfeeding Questions: The Power of Nourishment

Feeding a newborn can feel overwhelming, especially when advice comes from every direction. Whether a mother chooses formula feeding, breastfeeding, or a combination of both - the most important goal is ensuring that her baby is nourished and cared for. No feeding method determines how loving or dedicated a parent is.

Nevertheless, there is an additional stressor for the breastfeeding mamas out there. Many women struggle with latching difficulties, low milk supply, pain, dehydration, and exhaustion.

With that said, breastfeeding requires significant energy, nutritional support, and hydration. This is especially important when a mother is freshly postpartum.

Why Nourishment Matters

An average woman needs to consume approximately 1,600 – 2,000 calories per day to sustain herself. However, breastfeeding increases those demands, and a mother should expect an additional 400 calories needed per child each day. These are not empty calories though – nutrition matters.

A balanced breastfeeding diet includes:

 Proteins

 Fruits and vegetables

 Complex carbohydrates

 Healthy fats

 Vitamins and minerals

 Adequate hydration

This ensures that a mother and her baby are provided with the proper nutrients to grow and recover. (Northwestern Medicine, 2024)

Signs Your Body Needs More Nourishment

Professionals expect an average of an additional 400 calories for breastfeeding mothers.

However, this assumption is not true for every mom. Things like exercise, metabolism, multiple babies, and body composition can increase calorie demands.

Mothers might not realize that they are in a calorie deficit – even with eating more than usual. Nonetheless, the body will communicate its needs with key signs:

 Constant fatigue

 Dizziness

 Intense hunger

 Mood swings

 Dehydration

 Feeling physically or emotionally “drained”

Listening to these signals is important, especially during the postpartum recovery period.

Best Foods for Breastfeeding Moms

A balanced diet is essential to everyone. This is especially important to breastfeeding mothers that have babies reliant on their nutrient rich milk. Because of this, mothers will benefit from consuming a wide variety of nutrient-rich foods.

Some foods are also considered lactogenic, which means they are traditionally useful in producing milk. While results vary person to person, these foods can still provide an excellent source of nutrition. (Jacobson, 2007)

Vegetables:

Green onions, carrots, romaine lettuce, mustard greens, beetroot, and fennel root

Fruits:

Papaya, figs, apricots, and dates

Grains:

Rice, buckwheat, oats, barley, and quinoa

Proteins:

Small fish, almonds, chickpeas, lentils, antibiotic-free meats, and Greek yogurt

Healthy Fats:

Olive oil, coconut oil, fish oil, and sesame oil

Foods Commonly Linked to Increased Milk Supply

The truth: there is not a magic food source that naturally increases your milk supply.

According to Northwestern Medicine (2024), a woman’s milk supply is dependent on overall nutrition, hydration, hormone balance, and consistently pumping or feeding.

Nevertheless, many cultures traditionally use certain foods to support lactation, with many mothers reporting positive experiences with them. (John Hopkins Medicine, n.d.) These include:

 Brewer’s yeast

 Flaxseed

 Oatmeal

 Barley

 Bananas

 Pumpkin

 Ginger

 Basil

While scientific evidence remains limited, these foods are generally nutritious additions to a balanced diet.

Hydration and Breastfeeding

A mother’s hydration needs increase with breastfeeding. This is likely because breastmilk is approximately 87% water. For infants, breast milk also serves as a primary source of hydration. (Malisova et. al., 2024)

Water is the best option for breastfeeding mothers, while sugary drinks and excessive caffeine should be limited. Mothers should pay attention to signs of dehydration, such as dark urine, thirst, headaches, or fatigue.

Helpful hydration habits include:

 Drinking water whenever thirsty

 Drinking after nursing or pumping sessions

 Keeping a water bottle nearby throughout the day

 Consuming hydrating foods like fruits and vegetables

(Mayo Foundation for Medical Education and Research, 2025)

Habits Supporting Milk Supply

Producing more milk is also dependent on a supply-and-demand system. The more milk removed from the breasts, the more signals the body receives to produce it.

A few key habits to assist include:

 Ensuring the baby has a proper latch to the nipple

 Breastfeeding every time your baby is hungry

 Offering both breasts during feeding and pumping

 Pumping or expressing milk between sessions

 Prioritizing sleep, nutrition, and hydration

 Emptying your breasts regularly

Final Thoughts

Breastfeeding can be rewarding, yet it can also be physically and emotionally demanding.

Every mother’s experience is different, and there is no “perfect” way to feed a baby. Supporting maternal nourishment, hydration, and rest can make a meaningful difference in both recovery and milk production. More importantly, mothers deserve support, compassion, and reassurance during the postpartum journey — regardless of how they choose to feed their child.

With Love & Admiration,

Brittany F.