7 Best Foods for Breastfeeding Moms - Baby Chick

7 Best Foods for Breastfeeding Moms

breastfeedingUpdated January 13, 2023


It’s common to hear about breastfeeding woes like cracked and sore nipples and cluster feeding. But the lack of ability to find time to eat is something we need to talk more about! Mamas tend to have very little time to feed themselves, especially during the early months. But listen up, mama — to nourish our little ones, we have to nourish ourselves. While making a homemade meal isn’t always going to happen (especially when catching a quick nap is the number one priority), keeping these seven best food for breastfeeding on hand makes grabbing a bite to eat on the go way easier. These foods will help keep your body nourished and energy high while keeping that liquid gold supply flowing.1

7 Best Foods for Breastfeeding

1. Rolled Oats

If you’re breastfeeding or plan to, you may have heard all the rumors about how oatmeal is a staple food for breastfeeding moms. Many women swear by regularly ingesting oats or oatmeal to increase their milk supply. One explanation for its benefits may be thanks to its high iron content. Moms with low iron levels may experience a drop in milk supply, so an iron-rich food, like rolled oats, may be beneficial here.

Plus, oats are a healthy way to start your day or a great pantry essential to have on hand to whip up a healthy and yummy snack. The options are endless, from a jar of overnight oats to homemade granola bars, lactation cookies, or granola. Preparing overnight oats is incredibly easy and gives you a quick and healthy breakfast. Here is an easy overnight oats recipe you can try:

Basic Overnight Oats


  • ½ cup rolled 0ats
  • 1 cup milk (cow’s, almond, cashew, hemp, etc.)
  • 1 tsp cinnamon
  • ½ tsp pure vanilla extract
  • 2 tbsp nuts/seeds (crushed almonds, walnuts, etc.)
  • 1-2 tbsp natural sweetener of choice (honey, maple, or agave syrup)
  • Add-ins (optional): fruit, chia and/or flax seeds, hemp hearts, nut butter, cocoa powder
  • 1 clean mason jar with lid


  1. Combine all ingredients in a jar. Stir or shake until combined. Cover with a lid and refrigerate overnight.
  2. In the morning, give the jar another shake, add any additional toppings, and enjoy!

2. Nut Butter

Nut butter is a must-have pantry essential for all moms (breastfeeding or not). It makes for a convenient oatmeal topper, smoothie add-in, or to use on top of some almond flour crackers and rice cakes (more on these healthy pantry staples below). Some yummy options include almond, cashew, or even coconut butter.

Note: Some nut butters should be stored in the fridge once opened, so check the jar for storage instructions.

3. Trail Mix

Healthier trail mix options that don’t contain added sugars or sugary candy can make a great snacking option that you can munch on with one hand (super important for the breastfeeding mama!). You can make your own using your favorite combo of nuts, seeds, and some unsweetened dark chocolate chips . . . yum!

4. Healthy Granola Bars

If all else fails, there’s always the option to grab a granola bar as a quick and easy snack. Some healthier options are available, like Larabars, GoMacro Bars, and RXBARs.

5. Almond Flour Crackers

Having some high-quality crackers on hand to enjoy with nut butter makes a quick and simple way to nourish your body. You can even keep some baggies of almond flour crackers (like Simple Mills brand) handy near where you usually breastfeed for when those hunger pangs come on strong! 

6. Nuts

Okay, so we talked about nut butter, but having some almonds, cashews, or whatever your favorite picks are on hand will make for a super easy grab-and-go snack to keep your body nourished. 

7. Rice Cakes

Along the same lines as almond crackers, rice cakes are another great grab-and-go snack for breastfeeding mamas. You can add a healthy spin by adding nut butter and sprinkling on chia or flaxseeds for good measure.

Don’t Forget The Water!

It’s also super important to remember to stay hydrated. Keep a refillable bottle of water near your bed, your couch, your rocking chair — basically anywhere you nurse to remind yourself to continue to hydrate throughout the day.

Don’t Forget to Nourish Your Body, Too, Mama

For all new moms, getting a good meal (let alone a daily shower) can seem near impossible some days. But if you have a little time to plan ahead before the baby is born, stocking your pantry with the best foods for breastfeeding will give you a head start when you need to grab and go. And, if your baby is already here, get on your computer and get these pantry staples delivered with your weekly groceries. Because nourishment and self-care as a new mama are not selfish, it’s totally necessary.

1. https://news.sanfordhealth.org/

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