Following a specific diet to increase milk supply isn't backed up by research. If you are struggling to maintain your milk supply, increasing breast stimulation is the best way to increase supply - rather than just throwing some oats into a smoothie. While it isn't evidence-based, A LOT of women (myself included!) do find that specific foods help support milk supply. Below are a list of the nursing friendly foods that are commonly associated with supporting milk production, and ones that I have found to help!
**Remember, I am not a doctor or lactation specialist. I'm just sharing what I have researched, and what I have found to help me nurse both babies. A good resource is lactationlink.com or @lactationlink.
- Oats (I always notice a difference when I eat oatmeal)
- Fenugreek (they sell them in pill form, too)
- Brewer's Yeast
- Flax seed
Healthy fats are often known as being nursing friendly, I think because they are higher in calories which is what nursing mothers need. Plus, healthy fats are well-known for balancing hormones, and hormones are a huge factor in breastfeeding. My favourite healthy fats to eat while nursing are natural peanut butter, almonds, coconut, coconut oil, hemp seeds, and chia seeds.
The most important thing for me while nursing is to make sure I'm eating A LOT, and frequently. Especially with working out on top of it. I always eat oatmeal bowls (or overnight oats) because they are filling, keep my energy up, and I add lots of healthy fats on top. Energy balls are my favourite to have on hand while breastfeeding because you can eat them with one hand, they're packed with energizing ingredients, and they're such a satisfying snack.
OATMEAL BOWL RECIPE