Breastfeeding is such a hot topic among moms, but it can be anything but easy. One of the biggest concerns of breastfeeding moms is maintaining a good milk supply. After all, you’re only your child’s only source of nutrients…nothing to stress about…

If you’re exclusively breastfeeding, it’s hard to tell how much milk you’re actually producing. Your only real indication is whether your baby seems satisfied and whether they are regularly wetting and dirtying diapers. But babies cry for tons of reasons, and until you really get to know your baby, it can be hard to tell if the reason they’re crying is because they’re hungry.

So What Can You Do About It?

The easiest way to modify your milk supply is through your diet. What you eat and drink can make or break your breastfeeding career. The more you commit to supplying your body with nutrients that will help you produce enough milk for your baby, the more successful you’ll be.

Why Does Diet Matter?

Let me start off by saying that every mom is different and every baby is different. Some women tend to produce a lot of milk and some women have a lot of trouble producing any. Some women produce thick, filling milk and others produce what looks like skim milk. On top of that, some babies are better than others at breastfeeding and all of these factors can directly affect your success with getting started.

If a woman doesn’t produce much milk, her baby may get impatient or not stay latched because they’re not getting any milk. If a baby is having trouble latching or nursing, they may not be able to get enough milk, even if mom has a great milk supply. For something that is supposed to be so natural, there are a lot of factors that have to work together to succeed.

Maybe you don’t have any problems with breastfeeding but you’d really like a girls night out. Unless you have some milk set aside, that’s not really an option.

So, for one reason or another, many moms are looking for ways to increase or improve their milk supply. That’s why considering your diet is important.

What Kinds of Foods Help Your Milk Supply?

If you’ve ever researched this problem, you have likely heard of breastfeeding or lactation cookies. Essentially, they are oatmeal cookies with very specific ingredients that work to naturally increase your milk supply. But there are other foods you can eat to increase your milk supply.

• Oatmeal – Oatmeal is the primary ingredient in lactation cookies because oats directly increase your milk supply. While you can snack on cookies all day, you can also eat your oatmeal in other ways. Warm up with a bowl of oatmeal and fruit for breakfast, or make oatmeal muffins to have on hand for middle-of-the-night feedings. Oatmeal also provides iron and fiber, keeping you full longer.
• Spinach – Spinach is great for supporting breastfeeding because it contains iron, vitamin a and vitamin k. Not to mention, the fiber will help keep you regular.
• Yogurt – Yogurt provides a good source of protein and calcium, two crucial nutrients for breastfeeding. The probiotics in yogurt can also help you and baby with any postpartum digestive issues.
• Avocado -Avocado is an excellent source of healthy fats, potassium, and antioxidants to boot. They’re delicious in smoothies, (Check out my Green Supreme Smoothie) on toast, or in Mexican dishes. Try my Easy 5 Ingredient, 5 Minute Guacamole.
• Quinoa – Quinoa is great for a boost of protein and has such a neutral taste on its own that it can easily be incorporated into tons of different meals. It’s even low on the glycemic index and gluten free! Try my Mexican Quinoa Casserole.
• Salmon – With healthy fats, protein and vitamin D, salmon is a great entree to include in your weekly menu.
• Lean Red Meats – Not only do lean meats provide a great source of protein, but they’re also a great source of iron, which is important postpartum because you need additional iron to replenish what you lost in delivery and when you go home.
• Apricots – Apricots aid digestion and help produce prolactin, which increases your milk supply. They are also sweet and a great option for when you’re craving dessert but trying to stay on track.
• Eggs – Eggs are the mother-load of healthy nutrients in such a small package. They contain healthy fats, protein, and folic acid, as well as vitamins B2, B12 and A.

What Foods Should You Stay Away From?

There are also foods that may not necessarily hurt your milk supply, but they tend to cause discomfort in your baby when you’re breastfeeding, and ironically, they are usually two of the things you want most…

• Caffeine – I know, I know, I’m crazy, right? Stay away from caffeine when you get an average of 3 hours of sleep a night? I’ve got to be kidding, right? But it’s true. Some babies are more sensitive than others, but in general, most babies will get fussy when you drink a lot of caffeine. My first son was really sensitive to it and I was convinced to switch to decaf coffee, but my second son doesn’t seem to have an issue with it (THANK GOODNESS!!!).
• Chocolate – I know, another jab straight to the heart. This one both of my boys reacted to, and it stinks because whatever hour of the day that you finally get a second to yourself, you just want to indulge a little. My advice is if you have to have it, eat very small amounts at a time, throughout the day. The last thing you want is a fussy baby when you’re trying to go to sleep at night. Otherwise, I would try to find other yummy desserts you can indulge in without giving baby tummy troubles.

One of the biggest things to remember when it comes to milk supply is keeping your water intake high. Staying hydrated is crucial to not only your milk supply, but also how you feel when you’re breastfeeding. There is a certain extent that your body will dehydrate you in order to provide milk for your baby, and that can lead to all sorts of issues. I was so preoccupied with both of my boys when we came home from the hospital that I forgot to drink as much water as I had been. As a result, I was left with excruciating migraines every day for about 4 days before I realized that I wasn’t drinking enough. I recommend you get a couple good-sized water bottles (mine is 30 oz.) and basically chug one every time you nurse. Trust me, once you start nursing, you’ll want to chug as much water as you can!

For more help with breastfeeding, check out my articles How To Be Successful With Breastfeeding, Breastfeeding VS. Formula Feeding, and Mommy Update: Welcome Home, Baby Boy!