From the Guidelines
Lactating mothers should consume approximately 500 additional calories daily above their pre-pregnancy needs to support optimal breast milk production, as recommended by the Australian dietary guidelines 2013 1.
Key Nutritional Recommendations
To support breast milk production, focus on nutrient-dense foods rather than simply increasing calories. Include plenty of:
- Protein sources like lean meats, eggs, dairy, legumes, and nuts
- Complex carbohydrates from whole grains, fruits, and vegetables
- Healthy fats from avocados, olive oil, and fatty fish Staying well-hydrated is crucial, so drink at least 8-10 cups of water daily or enough to satisfy thirst, as adequate intake of water for lactating women is approximately 700 mL/day higher than for non-lactating women 1.
Foods to Boost Milk Supply
Certain foods may help boost milk supply, including:
- Oats
- Fenugreek
- Fennel
- Garlic
- Dark leafy greens Though scientific evidence for these galactagogues varies, they are often recommended in conjunction with a balanced diet.
Avoiding Harmful Substances
Avoid excessive caffeine (limit to 200-300mg daily), alcohol, and highly processed foods, as they can negatively impact milk production and maternal health.
Importance of Proper Nutrition
These recommendations support milk production because breast milk synthesis requires adequate energy, protein for tissue maintenance, and specific nutrients that transfer to the milk. The body prioritizes breast milk production even during modest nutritional deficits, but maintaining proper nutrition ensures milk quality and maternal health during this physically demanding period, as noted in the Dietary Guidelines for Americans 2010 1.
Additional Recommendations
Lactating women should also consider the following:
- Consuming 8-12 ounces of seafood per week from a variety of seafood types, while limiting white (albacore) tuna to 6 ounces/week and avoiding tilefish, shark, swordfish, and king mackerel due to their high methyl mercury content 1
- Taking a vitamin D supplement of 10 mg/day to ensure adequate vitamin D levels, as recommended by Public Health England 2014 1
- Ensuring adequate intake of iodine, with a recommended daily intake of 250 mg, as noted in the WHO 2014 guidelines 1
From the Research
Foods that Support Breast Milk Production
- Oatmeal: rich in iron, which is essential for milk production 2
- Leafy greens: such as spinach and kale, which are rich in calcium and iron 2
- Nuts and seeds: such as almonds and pumpkin seeds, which are rich in healthy fats and protein 3
- Fatty fish: such as salmon, which is rich in omega-3 fatty acids 3
- Whole grains: such as brown rice and quinoa, which are rich in complex carbohydrates and fiber 2
Recommended Caloric Intake
- A minimum of 1800 calories per day for lactating mothers 2
- Increased caloric intake to support milk production, with an estimated additional 500 calories per day 4
Meal Plan
- A balanced diet that includes a variety of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats 2, 3
- Frequent meals and snacks to support milk production and prevent hunger and fatigue 4
- Adequate hydration, with plenty of water and other fluids 2
Key Nutrients for Breast Milk Production
- Protein: essential for milk production and infant growth 3
- Calcium: essential for infant bone growth and development 2, 3
- Iron: essential for infant brain development and function 2, 3
- Omega-3 fatty acids: essential for infant brain and eye development 3
- Vitamin D: essential for infant bone growth and development 2, 3
Importance of Maternal Nutrition
- Maternal nutrition plays a critical role in determining the composition and quality of breast milk 2, 3, 5
- Inadequate maternal nutrition can lead to nutritional deficiencies in breast milk, which can impact infant health and development 2, 3, 5
- A well-nourished mother is better able to support her infant's growth and development through breast milk 2, 3, 4, 5