Lactation Fuel

Starting a family is a big venture, and not just in your house! I write this as I’m entering my own family building stage (man, the empathy I have for my patients and clients is even greater now that I’m the one on the other side of the pregnancy planning coin - this stuff is hard!).

A new baby is a whirlwind, physically, mentally and emotionally, and depending on your care team, you may or may not have received a lot of information on feeding your new little family member. If you’re choosing to nurse a newborn, or even donate milk, this post is for you!

Milk production is much like running a marathon - it needs a healthy dose of planning, and a lot of energy to execute. Fueling for lactation deserves an intentional approach to prioritize energy and nutrient density, hydration, and sanity at the end of it all.

First, let’s clear up the most common myth I hear in nutrition sessions: you don’t need a "perfect" diet to make nutritious milk. There is no singular way to eat that makes milk production better, because the body is incredibly efficient and resilient. You might be living on leftover coffee and toast in this season of sleepless nights and diaper changes but your body will make it work (of course, this comes at a cost to you and isn’t ideal for the long-term). Your body just needs food - producing milk “costs” a lot of energy, on average requiring an additional 400 to 500 calories of day in addition to baseline needs. This will be an extra tax if you’ve had a surgical delivery or other big “costs” to the tissues of the body (sometimes delivery complications happen, and they need nutrition to heal well).

There are no “miracle” foods for increasing your milk supply, despite what you might have read online or heard from well-meaning loved ones. This can be both frustrating and reassuring to learn, as milk supply can be variable based on many different factors (size is a pretty low priority one, by the way). Certain nutrients, however, can provide the building blocks needed for lactation.

Your brain and your milk production both run on glucose. Carbs like oatmeal, brown rice, and quinoa provide sustained energy and are rich in beta-glucan, a type of fiber that may support prolactin levels (the "milk-making" hormone). The fat content in breastmilk varies throughout the day, but your overall intake matters. Avocados, nuts, seeds, and fatty fish like salmon provide DHA and omega-3s, which are vital for your baby’s brain development and your own mood regulation (that fourth trimester brain fog is no joke!) Protein is also a must! Lots of tissues are being repaired after a delivery, and you’re also growing another human’s tissues at the same time. Lean meats, eggs, lentils, and Greek yogurt are great staples to keep in your "fuel" rotation. And both iron and calcium become critical, as pregnancy depletes your stores while building a new blood supply and skeleton. Foods like leafy greens, beans and fortified cereals prevent the low levels that can worsen postpartum exhaustion.

Depending on your algorithm, you’ve likely seen "lactation cookies" all over social media - I know I certainly have, and I’m not even pregnant yet! These usually contain galactagogues, which are substances believed to increase milk supply. Scientific evidence from controlled studies is still growing, but some anecdotal reports show improvements in milk supply with use. Common ones include Brewer’s Yeast, fenugreek and flaxseed, providing some additional nutrients when combined into a quick snack. It’s important to talk to your care team before using these substances in a supplement format, as there is always the risk of medication interactions that come with nasty side effects. And of course, if a product is causing you or your baby stomach upset, discontinue!

Hydration is another big essential when it comes to lactation - you can’t make liquid if you’re dehydrated! Keeping water and other fluids available regularly is a great way to keep you hydrated and make milk production easier - a common strategy is to leave a big water bottle at each location in your home where you nurse, and rotate them out as they empty (this is the perfect job for a support person or other parent to do when they aren’t directly involved in feeding!). And don’t forget other kinds of fluids as well - water with a touch of flavouring, coconut water for electrolytes (watch for high volume causing diarrhea), and even teas and coffees. Keep an eye on caffeine intake, as high consumption will make both you and baby jittery!

Talking through the nutrients is one thing, but how do you actually implement these strategies into your new routine? Meal prepping the way you did before is potentially unsustainable and unrealistic (unless you have an incredible support network that can help you do this!). Stock up on items you can eat with one hand in the weeks before delivery - protein bars, pre-cut apple slices with peanut butter, and homemade energy bites are all quick options to feed you. Create a “nursing station” or basket with non-perishable snacks (one of my best friends had boxes of Pop-tarts at the ready when the 2am feed hit!) and water bottles, a fantastic way to snack instead of digging through the kitchen or pantry at an odd hour. And pre-load freezer bags with smoothie packs so you can dump into a blender, add liquid and mix for milk-friendly nutrition.

“Lactation fuel” is more than just simply eating to make milk. It’s an intentional recognition that your body has gone through something incredible and deserves care and attention to be well, so postpartum comes with joy instead of stress (and feeding a baby is important and all, but you’re doing the hardest job in the world!).