When a woman starts bearing a child in her womb, the body will prepare itself for accommodation inside out. The mother will be the food source for the child, so it is essential to concentrate on the diet. If you are wondering what foods produce the most breast milk, here are some options that will help with breastfeeding nutrition. 

Diet for breastfeeding mothers

Protein-rich foods

Foods like lean meat, eggs, dairy, soy products, seeds, and lentils can help improve lactation. The supply of breast milk increases along with the nutrition required for the child’s growth and development. It will also aid in the production of antibodies. The immunity of both the child as well as the mother will also improve with the consumption of protein-rich foods


Producing breast milk to the required amount to fill the child can be tiring. The metabolism of the mother requires additional energy to manage the necessities. The healthy fat content in avocados will contribute to a filling meal with energy for the mother and breastfeeding nutrition. 

Vegetables and fruits

Include as many vegetables as you can in the diet. The vitamins and antioxidants present in vegetables and fruits are essential for the mother. It also comes with the added benefit of aiding lactation. Leafy vegetables, peas, carrots, sweet potatoes, pumpkin, red sweet peppers, and tomatoes are a few you can opt for in vegetables. Fruits like oranges, apricots, figs, and strawberries are some of the options that mothers can pick for breastfeeding nutrition. 


Oats contain a significant amount of carbohydrates, fibres, vitamins, and minerals. Adding to the nutritional benefits, it also aids with lactation in terms of increasing the breast milk supply. The fibre content in oatmeal can also help with constipation and difficulties in defecation. 


Nuts are a rich source of healthy fats, proteins, vitamins, and minerals. Walnuts, almonds, cashews, and pistachios are some of the nuts abundant in their nutritional value, along with supporting breast milk production. 


Seeds contain condensed nutrients. They can help supply several minerals like zinc and iron. Breastfeeding mothers could also benefit from the healthy fat content in seeds. Sesame seeds, pumpkin seeds, sunflower seeds, and chia seeds are some options available.   


Turmeric is known for its anti-inflammatory properties. Though there is a lack of concrete proof, it is believed that turmeric could aid breast milk supply. It is effective in boosting immunity. The resistance from turmeric could favour the mother to withstand ailments and infections they might develop. Any infection the mother catches will reflect on the infant due to unavoidable close contact. Hence the feeding mother needs to have a stronger immune system. 

It is really crucial to have a perfect balance between the mentioned foods. A mother has to be sufficient in terms of managing the routine and feeding the child. The child gets several benefits from breast milk, so the mother should be in a space to provide the necessary. Take a good portion of fruits, vegetables, meat, seafood, nuts, and seeds, in the right proportions. 

This blog hopes to throw some light on breastfeeding mothers’ diet plans. Please visit a nutritionist or a healthcare provider. Talk through your allergies if you have any, before starting with food to eat when breastfeeding.