At Compassionate Care Doula Services, we believe that caring for a new mother means more than just soothing a baby or folding tiny onesies. It means supporting your healing, your rest—and your nourishment.

If you’re breastfeeding, what you eat doesn’t just fuel your recovery—it plays a powerful role in your milk supply, your energy, and your emotional well-being.

Here’s how to nourish yourself in a way that supports both you and your baby.

Why Nutrition Matters During Breastfeeding

Breastfeeding requires energy—about 400–500 extra calories per day! But this isn’t about eating more for the sake of quantity. It’s about quality—giving your body the tools it needs to:

Replenish nutrients lost during pregnancy Maintain a healthy milk supply Support your mood and mental clarity Strengthen your immune system Reduce fatigue and promote healing

What to Eat While Breastfeeding

Focus on balanced, whole foods that are rich in nutrients, easy to prepare, and satisfying.

Here’s a guide:

1. Protein-Rich Foods

Supports milk production and postpartum tissue repair:

Eggs, lentils, chicken, salmon, beans, and Greek yogurt

2. Healthy Fats

Essential for your baby’s brain development and your hormone balance:

Avocados, nuts, seeds, olive oil, coconut milk, fatty fish

3. Iron & Calcium

Prevents anemia and supports bone health:

Dark leafy greens, beans, lentils, fortified cereals, dairy, seeds

4. Complex Carbs

Sustains energy through long days (and nights):

Oats, quinoa, brown rice, sweet potatoes, whole-grain toast

5. Hydration

Breast milk is mostly water—so drink often!

Herbal teas, broths, coconut water, fruit-infused water

Foods That May Support Milk Supply

Many parents swear by certain “galactagogues,” or milk-supporting foods:

Oats Flaxseeds Fenugreek tea (with professional guidance) Brewer’s yeast Dark leafy greens Fennel seeds

Everyone’s body responds differently, so it’s about listening to your body—not stressing over a specific ingredient.

Gentle Reminders from Your Doula

Eat with kindness, not perfection. Keep snacks nearby—especially for overnight feedings. Let others feed you, too. If someone asks what they can do—ask for food! If you’re experiencing low milk supply, fatigue, or digestive issues—talk to your care provider and consider working with a lactation consultant or postpartum doula.

You Deserve to Be Nourished

At Compassionate Care Doula Services, we see how deeply the right support can change a mother’s experience—from exhaustion to empowerment.

Let food be part of that support.

Not just as fuel, but as comfort, restoration, and care.

Looking for simple postpartum-friendly recipes?

Download Your Free Postpartum Recipe Guide

Click here for 5 great ideas

Or DM us “RECIPES” on Instagram @compassionatecaredoula and we’ll send it to your inbox.