Breastfeeding is beautiful but it’s also physically demanding, exhausting, and really hungry work. If you’re wondering what to eat while breastfeeding and are constantly feeling hungry, you’re not alone.
As a mum, a 9-5er and founder of Milk and Bloom, I know firsthand how hard it can be to nourish yourself when your hands are full (and your sleep is non-existent). So I’ve put together a simple, practical guide to help you feel nourished, supported, and confident in your breastfeeding journey.
Why Nutrition Matters When You're Breastfeeding
Breastfeeding burns roughly 300-500 extra calories per day (this may be higher depending on what your body needs), which means your body is working hard to produce milk and it needs fuel to do it.
The best foods for breastfeeding mums are those that:
- Support your energy levels
- Provide key nutrients for milk production
- Help with postpartum recovery
- Are easy to eat (especially one-handed!)
What to Eat While Breastfeeding: 8 Nourishing Essentials
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🥣 Whole Grains
Whole grains like oats, brown rice, and quinoa give you slow-release energy and are rich in fibre and B-vitamins, all great for recovery and milk supply.
Pro tip: Oats are a lactation powerhouse — one reason we use them in our Milk and Bloom cookies!
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🥬 Leafy Greens
Spinach, kale, and broccoli are loaded with calcium, iron, and folate — essential nutrients for both you and baby.
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🍳 Protein-Rich Foods
Eggs, lentils, beans, tofu, chicken, and salmon help repair tissue, support your energy, and contribute to milk production.
Aim for a protein source at every meal to stay full and fuelled.
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🥜 Healthy Fats
Avocados, nuts, seeds, olive oil, and fatty fish like salmon contain omega-3s, which support baby’s brain development and help fight that foggy, tired feeling.
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🥛 Plenty of Fluids
Hydration plays a big role in milk supply. Water, coconut water, broths, and herbal lactation teas are all great choices.
Not sure you’re drinking enough? Keep a full bottle nearby and sip every time baby feeds.
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🍓 Iron-Rich Foods
Low iron can make you feel extra tired. Beef, lentils, spinach, and fortified cereals can help replenish your stores after birth.
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🍪 Lactation Snacks
Having easy, grab-and-go snacks on hand makes all the difference when you’re cluster feeding or running on no sleep. That’s why we created Milk and Bloom lactation cookies, filled with ingredients like oats, flaxseed, and brewer’s yeast to naturally support milk supply (and satisfy your sweet tooth).
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🍠 Comforting Carbs
Don’t fear carbs. Your body needs them, especially during postpartum. Root veggies like sweet potatoes, pumpkin, and carrots are nutrient-dense and satisfying.
Foods to Limit While Breastfeeding
You don’t need to follow a restrictive diet, but here are a few things to keep an eye on:
- Caffeine - Safe in small amounts (up to ~300mg), but too much can affect bub’s sleep.
- Alcohol - Wait ~2 hours per standard drink before feeding.
- Highly processed foods - They’re fine in moderation, but real, whole foods will nourish you better.
- Potential allergens - If baby shows signs of sensitivity (like eczema or tummy issues), chat to your doctor or lactation consultant.
Quick Tips for Eating Well While Breastfeeding
- Prep snacks in advance (or better yet, have someone do it for you)
- Keep one-handed foods in easy reach
- Eat regularly, even if it's smaller meals throughout the day
- Listen to your hunger - it’s your body’s way of telling you it needs more fuel
Let Food Be Part of Your Support System
Feeding your baby is important as much as feeding yourself is just as vital. Whether you’re freshly postpartum or months into your breastfeeding journey, your body deserves nourishment, rest, and grace.
If you’re looking for a quick and tasty way to support your milk supply, our Milk and Bloom lactation cookies are baked fresh with no nasties.
👉 Shop our lactation cookies here
Final Thoughts: What to Eat When Breastfeeding
To sum it up, eat a mix of:
- Whole grains
- Protein
- Healthy fats
- Veggies
- Iron-rich foods
- Lots of water
- …and don’t forget snacks you actually enjoy!
You don’t need a “perfect” diet, just real food, regularly.