Super-Charged Superfoods for an Abundant Milk Supply & Glowing Maternal Health

Super-Charged Superfoods to Thrive Postpartum

breastfeeding postpartum Jun 21, 2024

As a postpartum mama, you want to ensure your body has all the right nutrients to help you heal after birth, keep your milk supply, and feel your best mentally & physically. Proper nourishment is also vital for your overall health and energy levels as you navigate this beautiful yet demanding phase.

Certain nutrient-dense foods contain concentrated amounts of vitamins, minerals, antioxidants, and more to optimally fuel your postpartum journey. Adding these powerhouse picks to your diet can help boost your energy, mood, and milk production, all while supporting your recovery and well-being.

I'm breaking down some of the top superfoods proven to benefit postpartum & breastfeeding mamas and easy ways to incorporate them into your daily routine. 

  • Oats 
    They're rich in iron and nutrients that support a healthy milk supply like fiber, magnesium, zinc, and certain antioxidants. Enjoy them as oatmeal, overnight oats, or oat milk, or bake them into lactation treats.
  • Brewer's Yeast
    Used for centuries to boost milk flow, brewer's yeast is packed with B vitamins, protein, iron, zinc, and other nutrients key for milk production. You can find it in powder form to add to shakes, baked goods, and more.
  • Flax & Chia Seeds
    These little superfood seeds contain omega-3 fatty acids & fiber these seeds also help relieve constipation which can crop up postpartum and while breastfeeding. Add them to smoothies, oatmeal, yogurt parfaits, and baked goods.
  • Green Leafy Veggies
    Greens like spinach, kale, swiss chard, and romaine are nutritional powerhouses filled with folate, iron, antioxidants, and phytoestrogens. Enjoy them in salads, smoothies, sauteed as a side dish, and more.
  • Salmon
    This oily fish is a prime source of anti-inflammatory omega-3s and protein to support your energy, mood & milk supply. Salmon also provides DHA, which aids your baby's brain development if those nutrients get passed through your milk.
  • Garlic
    Garlic is nature's galactagogue! It can help increase prolactin, a key hormone responsible for milk production. Plus, the allicin in garlic may also help boost immunity for you and your baby.

Looking for More Postpartum Nutrition Support?

If you need additional guidance on nourishing foods to support your energy, mood, metabolism & milk supply, as well as balanced meal plans, recipes, snack ideas, and more, join us inside The Postpartum Shift program. It's loaded with resources to optimally fuel your body and feed your baby during this special time.

By adding superfoods like these to your diet, you'll be giving your body the tools to feel your best mentally & physically postpartum. But that's not all - you'll also be supporting your energy levels, immune system, and overall maternal health to thrive throughout your amazing postpartum journey. 

Did you find it helpful, Mama? Please share it with other Mamas!

Hey mama,

I'm Brooke Miller,

Before becoming a mom, I chronically dieted & thought "eat less, move more" was the healthiest option. I dealt with exhaustion, mood swings, hormone imbalances (not getting a regular cycle), high cholesterol and weight cycling. I felt like something was wrong with me.

Before I got pregnant with my first son, I discovered the balanced nutrition approach I teach inside The Postpartum Shift. Once I implemented the framework, I was energized, gained strength, got my period back, lowered my cholesterol & maintained my healthiest weight. I continued this during my pregnancies & postpartum periods and recovered quickly after birth, made more than enough milk for my babies, had energy (even with the sleep deprivation) & stable mood. Postpartum was really enjoyable.

With a decade of experience as a Registered Dietitian and Certified Lactation Counselor, I created The Postpartum Shift to help moms boost energy, mood, metabolism & milk supply to have a stress-free & enjoyable postpartum experience.



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