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Welcoming a new baby is a beautiful, life-changing experience. As a new mom, you’re probably focused on recovery, bonding, and—if you’re breastfeeding—making sure your baby is getting enough nutrition. One of the top concerns for breastfeeding mothers is how to boost breast milk supply naturally. While every woman’s body is different, the food you eat can make a big difference. Equally important is knowing which foods to avoid after delivery to help you and your baby stay healthy and happy.

In this blog post, we’ll explore the best foods to eat to boost breast milk, and which foods to avoid after delivery for optimal postpartum wellness. Let’s dive in!

Best Foods to boost breast milk

Your body works hard to produce milk, and it needs the right fuel to keep going. Here are some powerful, nutrient-dense foods that are known to help increase breast milk supply:

1. Oats
   Oats are a classic go-to for breastfeeding moms. They’re rich in iron, fiber, and protein—nutrients that support milk production and energy levels. Try starting your day with a bowl of warm oatmeal topped with nuts and fruit.

2. Fenugreek Seeds
   Used for centuries as a galactagogue (a substance that promotes lactation), fenugreek seeds are one of the most popular remedies to boost breast milk naturally. You can soak them overnight and drink the water in the morning, or find them in capsule form.

3. Fennel
   Fennel contains phytoestrogens, which may help increase milk supply. Add fresh fennel to your salads, sip fennel tea, or use it as a flavorful addition to your cooking.

4. Leafy Greens
   Dark, leafy greens like spinach, kale, and moringa are loaded with calcium, iron, and vitamins A, C, and K. These nutrients are essential for both your recovery and milk production. Moringa leaves, in particular, are a superfood often recommended to boost breast milk.

5. Nuts and Seeds
   Almonds, flaxseeds, and sesame seeds provide healthy fats, protein, and calcium—great for your milk and your baby’s development. Snack on a handful of nuts or blend them into smoothies.

6. Garlic
   Garlic may not make your breath smell amazing, but it’s been linked to increased milk supply. Plus, it adds a delicious kick to your meals!

7. Papaya
   Unripe or semi-ripe papaya is traditionally used in many cultures to support lactation. It’s thought to work as a natural galactagogue and also helps with digestion and vitamin intake.

8. Water and Hydrating Fluids
   Hydration is key. Breastfeeding can make you feel extra thirsty, so drink plenty of water, coconut water, or herbal teas like chamomile or lactation blends. While water doesn’t directly boost breast milk, staying hydrated helps your body function properly for milk production.

foods to avoid after delivery

While focusing on foods that promote lactation, it’s equally important to be cautious about what you eat. Certain foods to avoid after delivery can impact your milk supply or upset your baby’s sensitive digestive system.

1. Caffeine
   A cup of coffee is fine, but too much caffeine can enter your breast milk and make your baby irritable or interfere with sleep. Limit coffee, tea, and chocolate.

2. Spicy Foods
   Some spicy foods can cause gas or colic-like symptoms in babies. If your baby seems fussy after you’ve eaten something spicy, try eliminating it temporarily and see if things improve.

3. Alcohol
   While occasional, small amounts of alcohol may be acceptable (check with your doctor), it’s best to avoid drinking right before nursing. Alcohol can pass through breast milk and affect your baby’s development and sleep patterns.

4. High-Mercury Fish
   Fish like swordfish, king mackerel, and shark are high in mercury and should be avoided. Instead, opt for low-mercury options like salmon, sardines, and tilapia, which are rich in DHA—great for your baby’s brain development.

5. Highly Processed Foods
   Processed snacks, instant meals, and sugary drinks may be convenient but offer little nutritional value. They can leave you feeling sluggish and may affect the quality of your milk.

6. Gas-Producing Vegetables
   Some moms find that cabbage, broccoli, and cauliflower cause gas in their babies. While this isn’t true for everyone, keep an eye on how your baby reacts and adjust your diet accordingly.

7. Allergens
   If your family has a history of allergies, or your baby shows signs of sensitivity (like rashes or gassiness), common allergens like dairy, soy, or eggs may need to be temporarily removed. Always consult your pediatrician before making major changes.

Conclusion

Being mindful of what you eat after delivery can have a big impact on your postpartum recovery and your breastfeeding journey. By incorporating foods that boost breast milk and steering clear of common foods to avoid after delivery, you’re setting yourself and your baby up for a healthier, more comfortable experience.

Remember, every mom’s body is different. What works wonders for one may not for another—so listen to your body, watch your baby’s cues, and when in doubt, consult a lactation consultant or healthcare provider.