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Disclaimer: The information in this post is for educational purposes only. I am not a doctor. It is not intended to be a substitute for professional medical advice. None of the opinions are meant to diagnose or treat any disease or illness. You should always consult your healthcare provider.

The Top 12 Best Foods to Eat While Breastfeeding

Congratulations! You’ve already chosen the best nutrition for your baby by breastfeeding! But what should you eat while producing milk for your little one? A varied diet that contains plenty of healthy options is a great way to ensure that you and your baby are getting all the vitamins and nutrients you both need. Here are the top twelve best foods to eat while breastfeeding. 


Top 12 Best Foods to Eat While Breastfeeding

  1. Oatmeal – This complex carbohydrate will make you feel fuller, longer, and may increase your milk supply! Oats are rich in iron, protein, and fiber. The healthiest options are the non-instant varieties!
  2. Eggs – While eggs are on the list of food allergens that may lead to sensitivity in babies as long as your child is symptom free you should enjoy this super food! Look for DHA fortified varieties for another way to get this essential fatty acid into your diet. Hard boiled eggs are a prepackaged snack with a dose of vitamin D that’s difficult to find in other foods. Prep several ahead of time for the whole week (or leave this task up to a helpful partner)!
  3. Leafy Greens – You and your baby need vitamin A, iron, calcium, and folic acid while you’re breastfeeding. Leafy greens such as kale, spinach, and romaine are a great source!
  4. Berries – Another healthy snack (either dried or fresh), blueberries, strawberries, raspberries, and cranberries are full of antioxidants and fiber. Add them to your oatmeal!
  5. Coconut Oil – Is there anything it can’t do? Cooking and baking with coconut oil (like this one) has gained popularity lately, with good reason. Coconut oil contains lauric acid which is what makes it so similar and vital to breast milk.
  6. Almonds – Almonds, almond butter, and almond milk are said to increase milk production. They also provide DHA, calcium, and magnesium.
  7. Fish – While you want to be cautious about the mercury content of the fish you are eating, white and non-oily fish are good sources of DHA and protein. Salmon and tuna are great in moderation.
  8. Fruit Salad – Salads provide variety all in one bowl so don’t forget about fruit salads! Great for breakfast or a side, you can load up on the fruits that you love. I love to mix the next food on the list into my fruit salad…
  9. QuinoaThis amazing gluten-free grain has been shown to increase milk supply. It can prepared as a sweet or savory dish to add protein, amino acids, phosphorus, and iron to your diet.
  10. Avocado – An avocado is technically a fruit. An abundant source of folic acid and vitamins E & C, it is rumored to increase lactation, as well!
  11. Yogurt – Yogurt is a way to get probiotics for you and your baby. Look for a variety that contains live and active cultures to increase the digestive health of you both!
  12. Seeds – Flax seeds, sesame seeds, chia seeds, and hemp seeds are all tiny sprinkles of essential amino acids plus vitamins and minerals. Add these to your yogurt, smoothies, or salads to increase nutrition.

In addition to these super foods and others that you love (remember, you’re burning around 500 extra calories a day just by breastfeeding!), drink plenty of water and continue to take your prenatal vitamin! And, in case you’re wondering, this post and this post will give you an idea of the foods you may need avoid while breastfeeding if baby seems to have problems.

Which of these are your favorite and best foods to eat while breastfeeding?


Devany LeDrew is a former kindergarten teacher turned write-at-home-mom. She's the mother of three, grieving the loss of one. She is passionate about gentle parenting, literacy education, grief outreach, and breastfeeding, of course! She writes at Still Playing School, as well as at a blog specifically about grief The Beauty of the Bereaved. You can find her on Facebook, Twitter, and Pinterest.


  1. Thank you for this! This makes a lovely list and I think everybody can find a good choice for them and form their diet around it.


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