Nourishing the postpartum body, one meal at a time
When it comes to postpartum healing and breastfeeding, milk supply rarely comes down to one single factor. It’s usually a combination of many things working together to create the right conditions.
Resting as much as possible.
Plenty of skin-to-skin time with your baby.
Support with latch and positioning if there are challenges.
Staying well hydrated.
Reducing stress where you can.
And importantly - eating enough nourishing food, focussing on whole foods and adequate amounts of protein, alongside complex carbohydrates and healthy fats. Just eating enough, is a great place to start.
Remember, postpartum healing, especially in the early days is helped a lot by consuming warm hydrating and easily digestible foods over cold and raw foods. Soups, dahls, broth, curries, stews over salads!
Food alone isn’t the whole picture, but it can play a supportive role. Certain ingredients have long been used across cultures to help nourish the postpartum body and gently support milk production. These food and herbs are known as galactagogues - used to increase breast milk production. They work primarily by boosting prolactin, a hormone essential for lactation.
This list focuses on simple, everyday foods you can add to breakfasts, lunches, dinners, snacks and drinks. Deeply nourishing ingredients that are easy to weave into your daily meals.
Supportive Foods to Include
Ghee
A beautifully nourishing fat that has been used in postpartum cooking for generations. Ghee supports energy, digestion and recovery after birth. It’s easy to add to rice, soups, curries or warm vegetables and provides concentrated nourishment when the body needs it most.
Leafy Greens
Think spinach, kale, chard and spring greens. These are rich in iron, calcium and folate - nutrients that support overall postpartum recovery. Warm, well-cooked greens are generally easier to digest during the early weeks after birth.
Garlic
Garlic is traditionally considered a supportive food for lactation in many cultures. It also has antimicrobial and anti-inflammatory properties, and adds wonderful depth of flavour to soups, broths and slow-cooked meals.
Almonds
A lovely snack for postpartum. Almonds provide healthy fats, protein, calcium and magnesium - all helpful for supporting energy and nourishment while breastfeeding. Almond butter stirred into porridge or smoothies is another easy option. Ground almonds in soups or sauces can add a creaminess as well as boosting lactation. Ground almonds are also great for adding to snacks. Or use whole almonds, cover in melted dark chocolate, a sprinkle of black sesame, then pop them in the fridge to set and keep in a jar as a snack in your postpartum pantry!
Black Sesame Seeds
Traditional Chinese Medicine and Ayurveda love black sesame seeds. These incredibly nutrient-dense seeds contain calcium, iron and healthy fats and are often used in traditional postpartum foods. Sprinkle over soups, broths, stews, dahls, porridge and you can even steep them in tea with red dates, ginger and goji for a powerful replenishing postpartum tonic. You can also get black sesame tahini, which is fab for adding to porridge and snacks!
Oats
Oats are one of the most commonly recommended foods for breastfeeding. They are rich in iron and fibre and help provide steady energy. A warm bowl of porridge in the morning can be both comforting and supportive in early postpartum.
Bone Broth
Deeply restorative and easy to digest, bone broth provides minerals, collagen and amino acids. It’s a wonderful base for soups, stews and cooking grains, offering hydration and nourishment in one.
Fennel
Fennel has long been associated with supporting lactation and digestion. Its gentle, slightly sweet flavour works beautifully in roasted vegetables, soups or teas.
Fenugreek
Fenugreek seeds have traditionally been used to support milk supply in many cultures. They have a slightly maple-like flavour and can be added in small amounts to curries, stews, cookies/ energy balls, teas or spiced milks.
Saffron
A precious spice often used in postpartum cooking, particularly in Middle Eastern and South Asian traditions. Just a few strands can add warmth, colour and gentle digestive support to rice dishes, broths or teas. Saffron is a potent support for the nervous system, which is of course very important to nurture in supporting the breastfeeding journey.
Cumin Seeds
Cumin is warming for digestion and frequently used in postpartum meals. It pairs beautifully with lentils, vegetables and grains and can be lightly toasted to release its aroma. It can also be steeped in hot water with alongside coriander and fennel seeds to enjoy the Ayurvedic digestive support 'CCF' Tea.
Ginger
Ginger helps support digestion and circulation while offering gentle warmth to meals. Fresh ginger in soups, teas or stir-fries can be especially comforting in the early weeks after birth.
Goji Berries
These bright red berries are commonly used in traditional Chinese postpartum cooking. They provide antioxidants, iron and gentle sweetness and work well in porridge, broths or teas.
Red Dates
Also known as jujubes, red dates are another traditional postpartum ingredient used to support energy and blood nourishment. They are often simmered into teas, broths or sweet soups.
Shatavari
In Ayurveda, Shatavari Root is considered a deeply nourishing herb that improves milk quality and quantity, often used in postpartum care for its Rasayana (rejuvenating) properties. It is one of the carefully selected botanicals in our 'Tonic Flow Cacao' alongside Cacao, Maca Root and Rose, a wonderfully supportive blend for postpartum and breastfeeding. You can find the Tonic Flow Cacao here.
A Gentle Reminder
Nourishment is one piece of the puzzle when it comes to milk supply.
Breastfeeding can be a journey with many twists and turns, and wherever you find yourself on that path, support IS out there.
If you’re looking for trusted guidance, here are some wonderful International Board Certified Lactation Consultants who offer virtual online support.
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Imogen Unger - https://www.imogenunger.com/about
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Mother Shaheda - https://www.mothershaheda.co.uk/postnatal-care.
- Midwife Miranda - https://www.midwifemiranda.com/lactation-support
If you’re looking for local in-person support, connecting with an IBCLC can be incredibly helpful. Do reach out to me with where you live if you are looking for in person feeding support and i can reach out to my community and network to try and help you find the person you need, my inbox is open. And if you know a wonderful lactation consultant in your area, sharing their details can help other parents find the support they need.
You were never meant to navigate postpartum alone.
In our Postpartum Meal Packages and products, delivered across the UK, we include these lactation supportive focus foods when creating the recipes to support you with what you need.
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