Nutrition

Food is medicine, and colostrum is your baby’s first dose, packed with immune-boosting antibodies and essential nutrients. To continue producing milk and recover from birth, your own nutrition matters just as much. The food you eat supports healing from blood loss, balances hormones, and fuels the areas of the brain responsible for producing prolactin and oxytocin, the key hormones for milk production and letdown.

​

Aim to drink at least 3 liters of water daily (about three full hospital cups) and consume 2,000 to 2,800 calories per day, depending on your activity level. Low-calorie or keto-style diets can significantly reduce milk supply, so they are not recommended while breastfeeding. For personalized support, consider meeting with a Registered Dietitian to develop a meal plan that supports both your and your baby’s nutritional needs, as well as your milk production.

​

Avoid fast food and ultra-processed snacks, as these can disrupt hormonal function and may negatively impact the amount and quality of milk you produce. Nourishing yourself is medicine for your baby—eat with this in mind.

​

Certain foods and herbs may also help increase milk supply. These are known as lactogenic foods or galactagogues. Because they are commonly used to support or treat low milk supply, you can find more information about them in the Medications & Milk section of the Milk Supply Essentials page.