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12 foods to consider while breastfeeding

While you are breastfeeding, there are some thing that you can and can’t eat. Just like pregnant women, women who have just given birth must pay attention to their diet. This contributes to the proper development and growth of the baby. Here is a list of foods to choose from for women who are breastfeeding.

1. Oats


During breastfeeding, oats are a food to be favored. It contains trace elements, minerals, and protein. It also contains iron and improves digestion. If you take it for breakfast, you can eat it in the form of a smoothie, muesli, or porridge.

2. Lactogenic drinks

Lactogenic beverages are non-alcoholic beers prepared with natural plant roots, soft drinks, tea, or water. Water is one of the essential elements for a baby’s growth. On average, it makes up 80% of breast milk. This is why a pregnant woman should drink at least 2 liters of water per day.

3. Fennel

Fennel is one of the foods to be consumed during breastfeeding because it promotes the production of prolactin and estrogen necessary for breast milk production. It is a very powerful herb that has been used since ancient times to promote lactation.

4. Spirulina

During breastfeeding, women should eat spirulina. It is a food rich in minerals, protein, chlorophyll, and fatty acids. It is often blue-green in color. It is safe to eat and contributes to milk production. Spirulina is available in powder and tablet form.

5. Alfalfa

Alfalfa or alfalfa leaf is a food to be favored during lactation. It can come in different forms: sprouted seeds, tablets, or herbal teas. If you choose the first option, mix the alfalfa leaf with mixed salads to facilitate digestion.

6. Garlic


Garlic is one of the foods that help milk flow. That’s why it’s a good idea to eat it while breastfeeding. You can add it to all your meals to give a special flavor to your dishes.

7. Brewer’s yeast

Brewer’s yeast is a food that contributes to milk production. It contains B vitamins, barley malt, and proteins. In addition, it helps boost intestinal flora.

8. Carrots

A woman who is breastfeeding can eat carrots at will. They are a food rich in beta-carotene. Feel free to snack on raw carrot sticks.

9. Green papaya


For women who are breastfeeding, green papaya is an essential food. Although not yet ripe, it contains vitamins (A, B, C, and E) and enzymes that are essential for the production of breast milk.

10. Fenugreek

If you are not producing enough milk to feed the baby, eat Fenugreek. In a few days, you will notice the result. Fenugreek can be eaten with herbal tea or with a salad.

11. Protein-rich foods

Protein-rich foods such as lean meats are best during breastfeeding. You can also eat fish, but only if you don’t choose fish with high mercury content, such as swordfish, shark, marlin, or mackerel. Nuts also contain protein. So don’t hesitate to eat almonds, walnuts, or hazelnuts whenever you feel like it.

12. Green leafy vegetables

Breastfeeding women should eat spinach, dandelion greens, beet greens, parsley and kale, and watercress. You can make a mixed salad to keep you motivated.

Final thoughts


While you are pregnant, there are many things that you can’t have, which means that you have to watch what you are eating, and you should always remind yourself of this. Remember, alcohol, sushi, and cigarettes are a big no-no. If you don’t know what you can and can’t eat, then talk to your Obgyn, and they will be able to advise you on this,

In short, during breastfeeding, women must adopt a varied and balanced diet. They should also choose foods rich in iron, calcium, and fatty acids. However, avoid caffeine, seafood, alcoholic beverages, etc.

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