Breastfeeding is a beautiful and natural way to nourish your baby, but for many moms, concerns about milk supply can be stressful. If you’re looking for ways to naturally boost your milk production, incorporating these foods into your diet can help.

Here’s a guide to some foods that support lactation and overall breastfeeding health. Check out our full shopping list for even more ideas:

When figuring out what foods to incorporate into your diet, it’s important to avoid certain ingredients that may negatively affect your milk supply and overall health. Here are some ingredients to limit or avoid:

Caffeine: Too much caffeine can dehydrate you and potentially decrease milk supply.

Alcohol: Excessive alcohol intake can interfere with milk let-down and production.

Highly Processed Foods: Ultra-Processed foods often contain unhealthy fats and additives that can impact overall health and lactation.

Choosing foods with healthy and natural ingredients is essential to a well-balanced diet. Here are four foods to try to increase milk production:

Oatmeal is rich in iron, which is crucial for maintaining milk supply, especially for moms with low iron levels. A warm bowl of oatmeal in the morning can be a comforting and nutritious way to support lactation. Adding some protein powder and healthy fats like nut butter give it an extra boost and will keep you fuller for longer.

Dark leafy greens like spinach or kale are high in calcium, iron, and phytoestrogens, which are beneficial for milk production. Adding a green smoothie or a fresh salad to your diet can give you and your baby a nutritional boost.

Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of healthy fats, protein, and calcium, all of which help in maintaining a good milk supply. A handful of nuts or a spoonful of flaxseed in your smoothie can be an easy way to incorporate these foods into your diet.

Rich in beta-carotene and vitamin A, these root vegetables support hormone production and milk supply. Roasted, mashed, or blended into soups, they make a delicious and nutritious addition to your breastfeeding diet.

Every mom’s body is different, and what works for one person may not work for another. However, a balanced diet can help support a healthy milk supply. To help figure out what foods have good ingredients, download the Trash Panda app and start scanning!