Having enough milk to feed your sweet baby is a common worry. There are lots of foods that are
believed to boost milk supply, and foods that are known to reduce milk supply. If you are concerned
about your milk supply, try the milk boosting tips in this article.

Boosting your milk supply

Drink lots of water

Many of us are chronically dehydrated and don’t even know it. After years of becoming experts at
ignoring our thirst signals because we are too busy to take a break and drink water, we have muted
them. By the time you actually feel thirsty, there is a good chance you are already dehydrated.

Water helps with digestion, hormone production, enzyme production, blood circulation, and elimination
of waste and toxins. It also makes up all of our bodily fluids like blood, lymph, digestive juices, urine, and
sweat. Breastmilk is 88% water and many people believe that dehydration is linked to low milk supply.
Dehydration can also lead to constipation and hemorrhoids which are both very common and
uncomfortable postpartum.

How to add more water to your diet

It is recommended that lactating people get two to three litres of water per day. If you are someone
who doesn’t like water, or if you feel like that is more water than you can drink, here are some other
great hydrators:

● Herbal tea
● Coconut water
● Maple water
● Carbonated water with no added ingredients
● Homemade nut milk with no added sweetener or regular milk
● Watermelon
● Celery
● Cucumber
● Strawberries
● Lettuce
● Tomatoes
● Green pepper
● Cantaloupe
● Oranges
● Zucchini
● Grapes

Eat a balanced diet

You probably ate a balanced diet while you were pregnant so that your baby would thrive and grow.
When you are breastfeeding, especially if you are exclusively breastfeeding, the same principles apply.

Human milk is packed with nutrients to help your baby grow big and strong. Research shows that what
you eat does impact the nutritional density of your breastmilk, especially when it comes to vitamin D, B-
vitamins and healthy fats.

Vitamin D is important for bone development and supporting the immune system. The best source is
safe sun exposure but it can also be found in mushrooms. B-vitamins are crucial for energy levels and
supporting the nervous system. The best sources are dark leafy green vegetables, asparagus, crimini
mushrooms, and sunflower seeds. Healthy fat, especially DHA, helps with baby’s brain development.
DHA is most abundant in seafood.

What does a balanced diet look like?

When you are nursing, you need an additional 500 calories per day. This is not a free pass to eat lots of sugar and
junk food! These calories should come from a balanced nutrient dense diet of protein, complex
carbohydrates, healthy fats and lots of fruit and veggies.

Protein

The general requirement for protein is 0.8g of protein for every 1kg of weight. This is how much protein
we need to function, not just thrive, and so while nursing, you’ll need much more. Protein plays an
important role in baby’s growth and it supports both mama and baby’s immune system.

Good sources of protein include:

● Poultry (turkey, chicken)
● Grass fed beef
● Wild fish (cod, tuna, shrimp, scallops)
● Organic soybean/tofu
● Legumes (lentils, chickpeas, kidney beans)
● Yogurt
● Eggs
● Quinoa
● Sea Vegetables
● Nuts and seeds

Complex carbohydrates

Complex carbohydrates are a fantastic energy source. As a new parent you might not be sleeping as
much as you are used to, so eating energizing food is essential. Complex carbohydrates are high in fibre
which will help keep the bowels moving. Many people experience constipation and hemorrhoids
postpartum, and eating foods high in fibre helps avoid digestive issues.
Great choices for complex carbohydrates include:

● Quinoa
● Brown rice
● Oats
● Sweet potato
● Potatoes
● Lentils
● Black beans
● Chickpeas
● Pumpkin
● Squash (acorn, butternut, spaghetti)

Healthy Fat

Ideally, we need to consume at least 15% of our calories from fat, however, you can go as high as 35%. It
is important to focus on sources of DHA (mainly from fish) and Omega 3 (mainly from nuts and seeds).

Both DHA and Omega 3s will support baby’s brain development and help with “pregnancy brain”.
High quality healthy fats include:

● Avocado
● Salmon
● Coconut oil
● Scallops
● Sardines
● Flaxseeds
● Walnuts
● Cod
● Tuna

Fruits and veggies

Fruit and veggies are so important because they are high in vitamins, minerals and phytonutrients that
you and your baby need to thrive. Phytonutrients are the compound found in plants that give them such
beautiful vibrant colours. They help protect plants from germs, fungi, bugs, and other threats.
Phytonutrients have numerous health promoting properties which our bodies can benefit from.

It is important to eat a variety of different coloured fruits and vegetables. Each colour is associated with
a different vitamin, mineral, or phytonutrient which provide different health benefits. The more colours
you eat every day, the more health benefits you get. Try to eat at least 5 different coloured fruits and
veggies a day.