Exactly How to Increase Nutrients in Your Breast Milk

As a woman who was able to breastfeed both of her babies for over a year and a half—and extensively studied the postpartum time period—breastfeeding has a special place in my heart. Whether you recently gave birth or your baby is due in 2026, today we’re diving into how to increase nutrients in breast milk. Because yes, it’s possible! It’s important to know how the maternal diet affects breast milk. Said differently: what you eat matters. Nourishing yourself is also essential for postpartum healing. Breast milk is unanimously described as the perfect food for babies, and it’s influenced (heavily) by a mother’s diet. Don’t overlook the value of eating specific foods to boost your milk supply and enhance the quality of your milk.

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How Your Diet Affects Breast Milk

Undoubtedly, breast milk is remarkably nutrient-dense. Its benefits are a dime a dozen. And research indicates that breast milk is affected by a mother’s diet. Meaning, that her body’s nutrient stores impact the quality (and quantity) of her milk. This becomes especially important for women who struggle to make healthy choices before, during, or after pregnancy. Studies show that a woman’s food choices influence the nutritional profile of her breast milk. In fact, breast milk is comprised of the nutritional choices a mother makes before she even conceives! It’s biologically impossible for a lactating woman to transfer nutrients, via breast milk, she does not have. In other words, nutrients present in a nursing mother’s diet are exemplified in the breast milk she produces.

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3 stages of Breast Milk

There are three stages of breast milk: colostrum, transitional milk, and mature milk.

Colostrum

This is produced during the first few days after birth. Some mothers can hand-express colostrum late in their pregnancy! As long as a proper latch is established, colostrum will provide a newborn with all the nutrients and calories that he or she needs. The nutrient profile and immunological composition of colostrum differs substantially from mature milk. It’s specifically designed to support a newborn in this early phase of life. It contains growth factors, antimicrobial compounds, and immune-regulating constituents. In comparison to mature milk, colostrum is 3x richer in vitamin A and 10x richer in beta-carotene—this is what gives colostrum its golden yellow hue.

transitional milk

A mother’s transitional milk usually comes in around 2-5 days postpartum. This is triggered by a decline in progesterone (a response to the placenta being delivered). As the mature milk starts to come in, it mixes with the colostrum and is referred to as transitional milk.

mature milk

By the end of the first month, breast milk will have fully changed to mature milk. It is both higher in fat and lactose. Mature milk is made up of foremilk and hindmilk. Foremilk is produced at the beginning of a feed. It consists mostly of lactose (milk sugar) and protein. Foremilk is relatively low in fat. Hindmilk is produced as the feed progresses. The fat content steadily increases, too.

Choose Healthy Fats

Oftentimes, new moms overlook the quality of their breast milk because they’re more concerned about the amount they are producing. While both are important, to increase nutrients in breast milk, you want to consider the healthy fats and protein you’re consuming. Research shows that the specific type of dietary fat a mother consumes directly correlates with the corresponding fatty acids in her milk samples. This is true for beneficial fats—such as DHA—as well as harmful fats, such as industrial seed oils. A few of the best sources of healthy fats to consume are nuts, seeds, fatty fish, organic full-fat dairy, olives, olive oil, ghee, avocados, and coconut.

The Power of Protein

Furthermore, protein is key. Anecdotally, I doubled my milk supply with my second son by eating roughly 1 gram of protein per pound of body weight every day! The research backs this up. Dietary protein directly impacts breast milk production. It also has an impact on your baby’s overall growth and development. Protein is necessary for synthesizing hormones, enzymes, and antibodies. Consider eating an array of protein, like wild-caught fish, pasture-raised beef, organic chicken, pasture-raised eggs, full-fat Greek yogurt, lentils, and non-GMO tempeh. You can also incorporate smoothies with high-quality protein powder or collagen peptides.

Prioritizing Organic and Pasture-Raised Protein

When possible, choose pasture-raised and organic animal products. A wide variety of pesticides and chemicals have been detected in human breast milk, unfortunately. Additionally, choosing organic over conventional has shown to increase CLA (conjugated linoleic acid) in breast milk, which is known to help build muscle mass. How can you do this economically?

Focus on impact over perfection. Prioritize organic and pasture-raised for the foods you eat most often (think: milk, eggs, ground meat), rather than trying to overhaul everything at once.
Buy in bulk or larger cuts. Purchasing family packs, whole chickens, or larger cuts of meat and freezing portions can significantly lower the cost per serving.
Look for local farms or CSAs. Farmers’ markets, farm shares, or buying directly from a local rancher often offer better prices than grocery stores—and higher quality.
Use frozen and shelf-stable options. Frozen organic meat, wild-caught fish, and pasture-raised eggs are often more affordable and just as nutritious. Stock up when they’re on sale!
Stretch higher-quality protein further. Use pasture-raised meat in soups, stews, casseroles, or bowls where smaller amounts still go a long way nutritionally.
Balance with plant-based proteins. Incorporating lentils, beans, and legumes alongside higher-quality animal protein can help keep grocery bills in check while still supporting nutrient needs.

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Why You Need Carbs

I’ve said it once, but I’ll say it again: women need carbs for energy, hormone health, and breast milk production. Carbs get a bad rap in the diet world, but they are foundational—whether or not you’re a lactating mama! When it comes to breastfeeding, you need adequate carbs to produce enough breast milk. Furthermore, you need to be eating enough. Especially as a breastfeeding mom. The metabolic demands of breastfeeding will likely require more than your usual amount of calories! Which, in part, means eating carbohydrates. There’s simply not enough research to prove that a low-carb diet is beneficial for lactating women. Additionally, there’s anecdotal evidence that cutting carbs can cause a decrease in supply. At any rate, the best approach to eating as a breastfeeding mom is one that is both well-rounded and balances blood sugar.

Curious to learn more about postpartum nutrition? Let’s work together to improve your milk quality while helping you feel your best.

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Consider Extra Pumping

Along with emphasizing healthy fats and protein, part of improving the quality of your milk may require adjusting your feeding style. As mentioned above, breast milk’s hindmilk is present in the emptier breast. In essence, you can give your baby more hindmilk by pumping before feeding. If you have an oversupply, consider pumping out some of the thinner milk (foremilk), save it, then have your baby nurse for the hind milk. Doing this a few times a day can help your baby get more fat in their growing bodies. This is my favorite manual pump. This is my go-to automatic pump. Make sure to get a pumping bra, so you can be hands-free.

Sunflower Lecithin for Healthy Milk Flow

Have you heard of sunflower lecithin? This has been shown to directly increase fatty acids in breast milk. It is also used to help with clogged milk ducts (very helpful if you wind up with mastitis!). Sunflower lecithin makes the breast milk slippery and less likely to clog. In turn, it means your milk is higher in fat.

Consult your physician, lactation consultant, or pediatrician before adding sunflower lecithin to your supplement routine.

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Images courtesy of Unsplash. This article contains affiliate links. Thank you for supporting Wellness with Edie. This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.