Nourishment For Breastfeeding

I have absolutely loved breastfeeding Sawyer! Since the day Sawyer was born I have become quite interested in all things breastfeeding: clothing, nutrition, positions, etc.
I feel very blessed to have had a positive experience with breastfeeding, especially since for a lot of mothers breastfeeding can be quite a stressful experience.
These foods may not make a difference in your milk supply, but my personal experience with them has been successful; mainly in the quality of milk rather than the quantity.

When you are lactating your body is creating an enzyme that takes two molecules and combines them to create lactose. I find this process absolutely fascinating! One of the first things I learned was that some foods are lactogenic, meaning they assist your body in the process of lactation. In the book 101 Healthiest Foods to Eat During Pregnancy (mentioned in this post) there is a section on breastfeeding. I found this section very helpful learning more about nutrition after pregnancy. Here are a few foods that are "lactogenic" and could help improve your milk supply.

  • Oatmeal
  • Spinach
  • Carrots
  • Hummus
  • Papaya
  • Asparagus
  • Brown Rice
  • Apricots (and other dried fruit, such as dates)
  • Salmon
  • Fenugreek
  • Water


As a reminder, breastfeeding women should NOT diet and should keep 5-10 lbs above their pre-pregnancy weight in order to maintain a good milk supply. Also, breastfeeding women should consume about 500 more calories per day.
My midwives suggested eating a small snack and drinking a glass of water after every feeding in order to replenish your body's liquid and calorie supply.
Sawyer gets a sick tummy if I eat dairy or chocolate, so I haven't been eating those foods, but I've included them on the list in case your little one can handle them :)

  • Cheese + crackers
  • Hummus or sweet potato hummus
  • Boiled eggs - quick, easy, and tons of protein!
  • Peanut butter protein balls*
  • Nuts - almonds and walnuts have tons of healthy fats
  • Healthy cookie*
  • Granola bars (add extra dried apricots, dates, almonds, wheat germ, and flaxseed)
  • Lactation bars*
  • Carrots + almond butter
  • Apples + peanut butter
  • Breastfeeding drink*

Peanut Butter Protein Balls
Adapted from the Diva Dish
These are very addictive. I wanted to eat 3 or 4 after each feeding they are that good.

1/2 cup walnuts
1/2 cup chopped pitted dates
1/2 cup almonds
1/3 cup pure maple syrup
1/4-1/2 cup Peanut butter or Almond Butter (depends on how much PB flavor you want, add more to taste)
1/2 cup finely shredded coconut
3/4 cup oats
2-3 TB Carob chips, chocolate chips, or raisins
1 tsp. Vanilla
  1. Using a food processor or high speed blender, add walnut and process until chunky crumbs.
  2. Then add dates, and process until chunky crumbs again.
  3. Next add almonds and carob chips, and process again. You don’t want it to be fine crumbs, you want it a little chunky, but not huge chunks!
  4. Then add maple syrup, PB or AB, and vanilla, and process until combined.
  5. Next add coconut and oats, and process until chunky and combined.
  6. Roll into balls. Mixture will be sticky. You can roll in coconut if you want them a little easier to store and grab.
  7. Store in the fridge or freezer when done.

Healthy Cookie Recipe
adapted from 101 Cookbooks

3 large, ripe bananas, well mashed (about 1 1/2 cups)
1 teaspoon vanilla extract
1/4 cup coconut oil, barely warm - so it isn't solid
2 cups rolled oats
2/3 cup almond meal
2 Tbps ground flaxseed
1/2 teaspoon cinnamon
1/2 teaspoon fine grain sea salt
1 teaspoon baking powder
6 - 7 ounces chocolate chips, carob chips, or raisins
  1. Preheat oven to 350 degrees, racks in the top third.
  2. In a large bowl combine the bananas, vanilla extract, and coconut oil. Set aside. In another bowl whisk together the oats, almond meal, shredded coconut, cinnamon, salt, and baking powder. Add the dry ingredients to the wet ingredients and stir until combined. Fold in the chocolate chunks/chips.The dough is a bit looser than a standard cookie dough, don't worry about it. Drop dollops of the dough, each about 2 teaspoons in size, an inch apart, onto a parchment (or Silpat) lined baking sheet. Bake for 12 - 14 minutes. I baked these as long as possible without burning the bottoms and they were perfect - just shy of 15 minutes seems to be about right in my oven. Makes about 3 dozen bite-sized cookies.

Lactation Bars
These are SO delicious! Aaron ate just as many as I did, and I really feel that they helped increase my milk supply. The day after eating them my milk increased enough that Sawyer about drowned. After a couple days my milk went back to normal. Even if you already have a good supply, these will add extra B-vitamins, folate, and healthy fats to your diet.

3/4 cup coconut oil
1/3 cup cane sugar
1/3 cup brown sugar
2 eggs
1/2 tablespoon vanilla
1/2 teaspoon salt
1 teaspoon baking soda
1 cup whole wheat flour
1/4 cup wheat germ
1/4 cup brewer’s yeast or nutritional yeast
1/4 cup ground flaxseed
2 cups oatmeal
3/4 cup cocoa nibs, carob chips, or raisins
1/4 cup shredded unsweetened coconut
1/2 cup chopped walnuts
  1. Preheat oven to 350 degrees
  2. Cream oil and sugar, then add eggs and vanilla. Mix until blended.
  3. Mix dry ingredients in a seperate bowl, except for oats, cocoa nibs, coconut, and nuts.
  4. Combine wet and dry ingredients. Beat together.
  5. Stir in oats, cocoa nibs, coconut, and nuts.
  6. Coat a 9×13 with non-stick spray. Spread batter into pan and bake for 25 minutes. Allow to cool completely before cutting and serving.

Breastfeeding Drink

6 oz organic milk (dairy or non-dairy)
6-8 blanched almonds (soaked and peeled)
2 tsp ghee or coconut oil
1-2 tsp honey
  1. Blend well and drink to help produce rich, nourishing milk. Makes 1 cup.


  1. I absolutely LOVED breastfeeding. It's almost an addiction! I was so sad when I stopped nursing. I loved the post. It made me miss nursing. :(

    1. I am going to be so sad when Sawyer is done nursing. It is almost addicting! Haha breastfeeding leaves us both relaxed and calm :) such a a great bonding time.

  2. I also feel very blessed that breastfeeding is going so well. I am going to have to try some of these recipes!

    1. That's great news! I'm so happy that it is going well for you Nicole.