Porridge
Porridge Oats are a completely natural whole grain, high-fiber food. A bowl of porridge in the morning can help increase your milk supply. Plus, oats are high in iron; and iron-deficiency anemia, which is common in new mums and can affect your milk supply!
Yogurt
Stocking your fridge with yogurt a smart move because the creamy stuff has got both protein and calcium! Just beware that some breastfeeding moms are told to give up dairy if baby is diagnosed with a milk protein intolerance. Signs your baby could be one of them include frequent spitting up, diarrhea, bloody stools, rashes, coughing and wheezing.
Brown rice
White or brown? Brown rice is better for you because it’s got more fiber and other nutrients. Complex carbs like brown rice (and porridge) help keep you full and keep your blood sugar at consistent levels (no drastic energy dips!). Brown rice does take a little longer to cook than white rice. If you don't have time, don't worry! Instant boil-in-bag brown rice has the same nutrition content as the regular kind, but require less effort.
Dates
Dates are another calcium-rich food, they’re thought to help increase milk supply, since they increase prolactin like apricots do. They’re also a high-fiber, naturally sweet treat. Their high finer content also helps keep your bowels regular! Which is great for after birth when you can become constipated! Chop some up and add them to your morning porridge!
Beans
Fiber-rich kidney, black, pinto and other beans can be good for your digestive system, and they’re fantastic sources of iron and protein.
Almonds
Almonds aren’t just packed with protein; they’re a good non-dairy source of calcium. And the every little bit helps. Breastfeeding moms should take in 1000 mg of calcium per day. That’s because the milk you make is high in calcium, and if you don’t get enough in your diet, your bones and teeth could be robbed of calcium they need. There are some exceptions though. If you’re allergic to almonds, they’re obviously a no-no. And if your family history includes a history of nut allergies, you might want to hold off on them until your baby is at least 3 months old, since food proteins more easily pass from a mom to her baby’s bloodstream (via the baby’s gut) in the first three months of baby’s life.
Salmon
This tasty, fatty fish might be the perfect meat for breastfeeding moms. It’s high in protein, and also contains large amounts of DHA, this type of fat is very important to the development of your baby’s nervous system.
Apricots
Apricots contain dietary fiber, vitamin A, vitamin C and potassium, all essential nutrients. Eating apricots can also increase prolactin—that's the hormone that tells your body to produce milk. Fresh, whole apricots are a better source of fiber than canned apricots; if you go canned, look for ones packed in water or natural juices, instead of sugary syrup. Dried apricots are also easy to toss in the diaper bag for an on-the-go snack.
Spinach
Actually, pretty much any dark green, leafy veggie is a breastfeeding super food. That includes broccoli and Kale. They’re full of nutrients and even high in calcium. (This one’s for you vegan and veggie moms!) So you can get a veggie serving and a calcium-rich serving in one, delicious, leafy food. Plus, we love how versatile spinach can be. Eat it fresh in a salad, sautee it as a side, or add it to lasagna.
Sesame seeds
Who knew? Sesame seeds are packed with calcium, and are a good source of fiber, iron, magnesium, phosphorus, copper and manganese. Toast them and sprinkle them over a salad of dark leafy greens. Or add some to your veggies; green beans and sesame seeds are a tasty combo.