Breastfeeding Superfoods to Try

Breastfeeding mothers tend to produce milk the whole day which is why many find themselves going hungry all the time. Your body uses calories to generate milk for your little one which is why it is important that you eat foods that are nutrient dense to address your hunger and keep your milk production running smoothly for your newborn. So which foods can help you get your milk production constantly running? Here are some superfoods for you to try.

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One of the best foods that you can include in your diet as a breastfeeding mother is avocado. This fruit is actually a powerhouse of fats, essential nutrients, plus, it is easy to prepare especially when you’re busy juggling your tasks around the house and caring for your baby. It’s delicious, nutritious, and can satiate your hunger easily.


Another superfood that you should eat is salmon as it is rich in omega-3 essential fatty acids, vitamin D, and protein all of which can help fill your belly up. What’s even better is that salmon is low in fat content so you don’t have to worry about weight gain. Eating salmon can help you create more nutritious milk for your little one.

Beans and legumes

You should also have some beans and legumes in your diet when you’re breastfeeding as they are good sources of vitamins, minerals, protein, and phytoestrogens all of which are necessary in producing milk. Eating various beans and legumes can help your body receive essential nutrients that are vital to your overall health and your breastmilk production.


If you are looking for a quick snack, consider having some yogurt. Yogurt contains probiotics that can help regulate the gut flora while calcium and protein can help improve your milk production. Low in fat content, yogurt can be combined with berries, or other fruits to get more vitamins and minerals into your body.

Green leafy vegetables

Another type of food that can help you replenish your store of milk is to eat plenty of green leafy vegetables. These vegetables contain phytoestrogens that can help replace your hormones while boosting your milk production. Another plus to eating greens is that it can also provide nutrients to your little one through your milk.


Eating oatmeal is also a good idea as it not only satiates your hunger but also improves the quality of milk that you are producing. It also contains fiber that settles in your belly for hours while enhancing your digestion to ensure that your body is absorbing nutrients from the food that you are eating. The iron in your oatmeal can improve your blood and prevent anemia especially when you’re sleeping less at night because of your baby.

Chia seeds

Another type of superfood that can help you deal with your hunger issues while breastfeeding is chia seeds. Chia seeds have been around for centuries and are one of the best sources of fiber, calcium, protein, and omega-3 fatty acids which your body needs when you are producing milk. You can mix it with your soups or salads if you like or eat it as is. It’s nutritious and will satisfy your hunger in no time.


Have some eggs too when you are breastfeeding because they can deliver folic acid, protein, calcium, as well as vitamins A, B1, and B12. The best thing about eggs is that you can prepare it any way you like and still gets its nutritional benefits. 

These are just a few examples of superfoods that will benefit you as you breastfeed your little one. Start with these and you won’t have to worry about your milk production or hunger pangs anymore.

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