top of page

Nourishing Your Nursing Journey: Nutrition Tips to Support Milk Supply for New Breastfeeding Mums

Many new mums in our community find themselves concerned about their milk supply and how to ensure an abundant and nourishing flow for their little one. While breastfeeding is a natural process, nutrition plays a crucial role in supporting milk production and overall lactation success. In this article, we'll explore some essential nutrition tips to help new breastfeeding mums maintain a healthy milk supply and thrive on their nursing journey.

1. Stay Hydrated:

Adequate hydration is essential for milk production, so be sure to drink plenty of fluids throughout the day. Aim for at least 8-10 glasses of water daily, and consider keeping a water bottle handy to sip on throughout the day, especially during nursing sessions.

2. Eat a Balanced Diet:

A well-rounded, nutrient-rich diet is key to supporting milk production and maintaining overall health during breastfeeding. Focus on consuming a variety of whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats. Incorporating foods rich in lactogenic properties, such as oats, fenugreek, and flaxseeds, may also help boost milk supply.

3. Include Galactagogues in Your Diet:

Galactagogues are foods and herbs that are believed to promote milk production. Incorporating galactagogue-rich foods such as oats, barley, fennel seeds, and leafy greens into your diet may help support lactation. Additionally, herbal supplements like fenugreek, blessed thistle, and milk thistle are commonly used to boost milk supply, but it's essential to consult with a healthcare professional before taking any supplements, especially while breastfeeding.

4. Prioritize Protein Intake:

Protein is essential for tissue repair and growth, making it an important nutrient for breastfeeding mums. Aim to include high-quality protein sources such as lean meats, poultry, fish, eggs, dairy products, legumes, and tofu in your meals and snacks throughout the day.

5. Don't Forget Healthy Fats:

Healthy fats are crucial for hormone production and brain development, both for you and your baby. Include sources of healthy fats such as avocados, nuts, seeds, olive oil, and fatty fish like salmon and sardines in your diet to support overall health and hormone balance.

6. Snack Smart:

Opt for nutrient-dense snacks to keep energy levels up and hunger at bay between meals. Consider options like Greek yogurt with fruit, whole grain crackers with hummus, nut butter on whole grain toast, or a handful of nuts and dried fruit.

7. Listen to Your Body:

Pay attention to your body's hunger and fullness cues, and eat when you're hungry to ensure an adequate intake of calories and nutrients. Remember that breastfeeding burns extra calories, so it's normal to feel hungrier than usual during this time.

8. Take Care of Yourself:

Finally, remember to prioritize self-care and rest as much as possible. Breastfeeding can be physically demanding, so be sure to get plenty of rest, delegate tasks when needed, and ask for support from loved ones. Taking care of yourself is essential for maintaining milk supply and overall well-being during this special time.

As a new breastfeeding mum, nourishing your body with a balanced diet rich in essential nutrients is key to supporting milk production and maintaining overall health and vitality. By staying hydrated, eating a variety of nutrient-dense foods, including galactagogues, prioritizing protein and healthy fats, snacking smart, listening to your body, and taking care of yourself, you can thrive on your breastfeeding journey and provide your little one with the nourishment they need to thrive. Remember, breastfeeding is a beautiful and natural process, and with the right nutrition and self-care, you can enjoy this special bonding experience to the fullest.


bottom of page