Easy-to-Prepare Foods for Breastfeeding Moms


How to Boost Lactation

Of course, if you are a mom, you already know that breastfeeding is quite challenging, and you need all the nourishment you can get in order to keep your milk supply flowing. However, we understand that it can be difficult finding the time and energy to prepare nourishing meals; but inevitably, eating nutritious meals regularly is the best way to ensure a healthy milk supply for your baby. So what`s the way around this? There are many quick and easy-to-prepare recipes that contain ingredients to boost your milk supply. Let`s take a look at them and other amazing facts about breastfeeding, so you can have the best nursing experience ever. Are you ready for this? Let`s go!

10 Lactation-Boosting Foods

Pumpkin Spice Lactation Smoothie

This smoothie contains all the flavor of a traditional pumpkin spice latte and is bursting with nutritious ingredients that boost milk supply.

Blueberry Lactation Muffins

Quite easy to prepare and packed with eggs, flax seeds, blueberries, and some other healthy ingredients. They’re also gluten-free and contain honey which gives natural sweetness.


Oats are super healthy for you at this time. Oats contain iron and fiber that keep cholesterol at bay and increase the production of breast milk.

Herbal Tea

soursopStaying hydrated while breastfeeding is highly important. You can make homemade tea using herbs and spices like fennel, to boost milk secretion. You could also take some cups of anise tea because it serves as a phytoestrogen to boost lactation. It`s also a galactagogue, so it clears blocked mammary ducts.

Slow Cooker Bone Broth

This super-nourishing bone broth recipe is loaded with collagen, amino acids, and minerals that bring about rapid healing after delivery. What`s more? Bone broth is a perfect substitute for caffeine.

Almond Milk

Try drinking unsweetened almond milk every day to boost your omega-3 fatty acid levels so you can boost breast milk production. Almond milk will also improve the quality of your breast milk.


Garlic has got some lactogenic properties that are great for you at this time. Chew on some peeled cloves of garlic and add them to your meals also. They`re antifungal also, so trust them to improve breast milk production and quality.

Fenugreek Seeds

A regular cup of fenugreek tea will boost the production of breast milk. They`re particularly great because they contain galactagogues that produce phytoestrogen in lactating women.

Salmon Salad

Rich in protein, healthy fats, and vitamins, this veggie. This tasty salad contains powerful anti-inflammatory properties and boosts lactation.

Turmeric and Kale Chicken Soup

Here`s a nourishing soup with nutritious ingredients like fresh veggies that will boost your energy and breastmilk.

Lactation and Orgasm

Milk Production gets controlled by the hormone that controls orgasms. Surprised? Well, that`s what it is. Oxytocin is the hormone that causes the muscles in milk ducts to contract. It is also the hormone that’s released during labor and childbirth. And yes, the shocker, it controls the muscle movements during orgasms. Here`s why some women experience some hormonal fluctuations during milk production. This may make them sleepy, while others may feel nauseous or weak.

Possible Side Effects of Breastfeeding

As beneficial as breastfeeding is, there are likely side effects that some women may experience. We`ll discuss two.

Mood Swings

tiredBreastfeeding moms may get more agitated or angry than ever because breastfeeding triggers a range of intense emotions. Whenever you feel this way, try to be calm and not take it out on your baby or people around. Also, know that it is only natural and will pass. If it is severe, then you just might need to speak with your doctor.

Body Differences

No, your body may not feel the same while breastfeeding, and that`s okay. You may begin to feel rounder and curvier. or even thinner than your pre-pregnancy days. It all depends on your body type. Your breasts will also feel different. Some moms wake up in the middle of the night with full or aching breasts. All these won`t last long. Just endure the phase.

Amazing Breastfeeding Facts

  • Male children drink more breast milk than female children.
  • The best time to pump breastmilk is an hour after your baby’s first morning feed.
  • Babies born with a tongue-tie that hinders breastfeeding may need a frenectomy to fix it.
  • Taking a few deep breaths and looking at a picture or video of your baby can help you pump more breast milk
  • Breastfeeding reduces the risk of heart disease, ovarian and breast cancer, and osteoporosis.
  • Breastfeeding a baby girl reduces her lifetime risk of breast cancer by 25%.
  • Exclusive breastfeeding saves families the cost of formula which may amount to about $2,000 dollars a year.
  • Breastfeeding helps mothers heal faster in postpartum.
  • Breastfeeding helps the uterus return to pre-pregnancy size faster and lowers overall postpartum blood loss.
  • Breastfeeding helps moms return to the pre-baby weight.
  • It takes 1000 calories a day on average to produce breast milk. This is why breastfeeding moms are advised to consume an extra 500 calories a day.
  • Breast milk production takes up 25% of the body’s energy.
  • About 75% of mothers produce more milk in their right breast, whether they are right- or left-handed.
  • Breast milk contains substances that improve sleep and calmness in babies.
  • Breastfeeding calms mothers and helps them bond better with their babies.
  • Breastfed babies are at lower risk for sudden infant death syndrome.
  • The breasts can detect slight fluctuations in babies` body temperature and adjust as required.
  • Breastfeeding reduces babies’ risk of cavities.
  • Breastfed babies are less likely to use braces later.
  • Over 80% of babies in the US start out breastfeeding.
  • only 25% of moms practice exclusive breastfeeding.
  • The World Health Organization (WHO) recommends breastfeeding until age 2.
  • 60% of babies get a combination of breastmilk and formula by six months after birth.
  • Only 64% of black mothers start out breastfeeding, and many stop after seven weeks.
  • Sweden has one of the highest rates of breastfeeding, partly due to its mother-friendly parental leave policies.
  • It became legal to breastfeed in public across all the 50 states in the US.
  • In the first few days after birth, breasts produce colostrum, which is nutrient-rich milk full of calcium, proteins, minerals, and antibodies that babies require in their first few days of life.
  • If the mother or baby is sick, the number of antibodies and white blood cells in the breastmilk increases to fight off infection.
  • Breastmilk contains more serotonin towards the end of the day to enhance sleep.
  • During breastfeeding, the mother’s brain releases prolactin and oxytocin which help you bond with baby.
  • A newborn can only see clearly in focus 8 to 15 inches away from their face, which makes them see their moms during nursing and enhance the bond
  • Babies have a well-developed sense of smell to help them know their mother`s breastmilk smell.
  • Breastfed babies are less likely to get respiratory, ear, and gastrointestinal infections.

Now that you Know…

Get your breast milk increasing already with the quick foods you just read about. You sure know that you can`t compromise your baby`s health. Lactating moms who consume the foods discussed regularly will definitely experience improved breast milk production. If you`re breastfeeding, do well to avoid peppermint, sage, thyme, sugar, aspartame, parsley, oregano, alcohol, and spearmint. What`s more? Drink sufficient water and healthy fluids, and also get adequate rest.