I nursed Sofia for 2 years and I hope to nurse Beckham as long as I can.
Here's the not-so-secret secret, increased demand + a nutrient dense, whole food diet + hydrating nonstop directly affects breast milk production and ensures that you and your baby get all the nutrients needed. Of course, if you are having problems latching or with your demand, always consult with a lactation consultant.
Here are some foods you should eat while breastfeeding!
Salmon
Seaweed
Shellfish
Berries
Tomatoes
Cabbage
Kale
Garlic
Broccoli
Almonds
Walnuts
Chia seeds
Hemp seeds
Flaxseeds
Oats
Potatoes
Quinoa
Eggs
Buckwheat
Dark chocolate
Beans
Lentils
Asparagus
Avocado
Yogurt
Cheese
Whole grains
Foods that also help, but I do NOT eat
Beef
Lamb
Pork
Liver
Milk
Finally, some supplements that also benefit breastfeeding mothers and i personally take are the following
Electrolytes shop code LAURAGIMBERT gets you 25% off + free shipping
Postnatal Multivitamin Shop code LAURAG10 for 10% off the first 3 months
B12 Shop
Omega-3 Shop
Vitamin D Shop
If you want to see exactly which brands I take, head to the blog linked on my bio.
ALSO KNOW YOU SHOULD AVOID/LIMIT
1. Processed foods: avoiding them as much as possible helps as well because they are high in calories, added sugars and unhealthy fats.
2. Caffeine: about 1% or caffeine is transferred to breast milk and it takes babies much longer to metabolize it. Moderate amounts of coffee and caffeinated beverages have not been shown to cause harm, but they may affect the baby's sleep.
3. Alcohol: also makes its way into breast milk. The concentration resembles the amount found in the mother's blood. However, babies metabolize alcohol at only half the rate of adults.
And if you have any Q always consult with a lactation consultant!