Nourishing Postpartum Foods to Support Lactation 1-6 Weeks Post Birth

Hello Momma,

When it comes to breastfeeding, there’s often so much focus on milk supply — how much milk you’re making, how often you’re feeding, and whether it’s enough. But postpartum recovery and milk production rely on restoring your body’s energy, blood, and vitality.

Breastmilk is formed from the nutrients, blood, and energy in your body. If your body is depleted from pregnancy and birth, or your digestion is weak, your body won’t have the resources to make abundant milk. This is why postpartum nutrition should focus on warm, nutrient-rich, and easily digestible foods that restore energy and blood while supporting steady milk flow. I will share that these are all suggestions for boosts to your body during recovery. These suggestions don’t take the place of seeing an IBCLC or Doctor if you are having milk production challenges. There is just so much involved in milk production - latch, breast health etc.

Here are six foods that bring healing, nourishment, and strength to your postpartum body:

🍲 Bone Broth

• Benefits: Rebuilds blood and energy, warms the body, and strengthens digestion so nutrients are easily absorbed and transformed into milk.

• Modern view: Rich in collagen, amino acids, calcium, and magnesium, supporting tissue repair, joint health, and overall recovery.

🌰 Black Sesame Seeds

• Benefits: Nourish blood and bodily fluids, prevent dryness, and support overall vitality and milk production.

• Modern view: High in iron, calcium, and zinc — essential for postpartum recovery and hormone balance.

🥬 Dark Leafy Greens (bok choy, spinach, kale)

• Benefits: Support healthy circulation, replenish minerals, and prevent stagnation that can lead to engorgement or discomfort.

• Modern view: Packed with folate, vitamin K, iron, and antioxidants, which help rebuild blood and reduce inflammation.

🥣 Oats + Millet

• Benefits: Warm, easy-to-digest grains that strengthen digestion and sustain energy for both recovery and milk production.

• Modern view: Provide complex carbohydrates and nutrients that help maintain energy levels and support steady lactation.

🐟 Salmon (steamed or braised)

• Benefits: Replenishes blood and fluids, supports circulation, and calms the body after birth.

• Modern view: High in omega-3 fatty acids and DHA, essential for baby’s brain development and maternal hormonal balance.

🫛 Adzuki Beans + Red Dates

• Benefits: Tonify blood, support energy, and promote emotional balance while enhancing milk supply.

• Modern view: Packed with iron, fiber, and natural sweetness, which help prevent anemia, stabilize blood sugar, and support lactation.

Why does Warm Foods Matter?

Cold or raw foods can strain digestion and slow nutrient absorption, which may make milk production harder and recovery longer. Warm, cooked, and nutrient-rich foods — soups, porridges, stews — help restore energy and support healing.

Supporting lactation isn’t just about producing milk — it’s about nurturing your body so it can give from a place of strength and balance. By focusing on warm, mineral-rich, and easily digestible foods that restore energy and blood, you support both recovery and a steady milk supply.

🌿 momma, your nourishment is just as important as your baby’s. Give yourself permission to slow down, eat healing foods, and rebuild your energy with intention.

5 Postpartum Meals to Try

1. Bone Broth + Millet Porridge with Black Sesame

• Cook millet slowly in bone broth, stir in ground black sesame seeds, and drizzle a little sesame oil.

2. Steamed Salmon with Ginger and Leafy Greens

• Steam salmon with ginger. Steam bok choy or spinach separately and toss with sesame oil. Serve together.

3. Adzuki Bean + Red Date Sweet Soup

• Soak adzuki beans overnight. Boil with red dates until soft. Sweeten lightly if desired.

4. Bone Broth Vegetable Soup

• Simmer bone broth with chopped carrots, ginger, and optional chicken pieces. Add leafy greens at the end.

5. Oat + Black Sesame Lactation Cookies

• Combine rolled oats, ground black sesame seeds, almond butter, honey, and a pinch of salt. Bake at 350°F for 10–12 minutes.

Wishing you all the healing!