By Anna Rios, RDN
Breastfeeding is one of the most beautiful ways to connect with your baby, but it also takes energy, patience, and nourishment. During this special season, it’s important to focus on foods that boost milk supply, support your postpartum recovery, hydration, and overall well-being.
In this post, we’ll talk about common breastfeeding challenges, simple nutrition tips, and some of my favorite healthy recipes for breastfeeding moms, inspired by traditional Mexican foods like caldos, oats, and atoles.
Common Breastfeeding Challenges
Every mom’s breastfeeding journey is different. Some days it feels natural, and other days it takes a little extra support. Here are a few common challenges, including some I experienced firsthand, and solutions that worked for me:
- Latch Difficulties: A deep, comfortable latch is essential. A lactation consultant can help assess positioning and make adjustments that improve comfort and milk transfer. The nipple-to-nose method is essential for a deep latch!
- Weaning Off Nipple Shields: Shields can be useful early on, but they typically affect milk flow if used long-term. A lactation consultant can guide you in slowly transitioning away.
- Tongue-Tie or Lip-Tie: These can make latching painful or ineffective. If you suspect this, talk with your pediatrician or lactation specialist about an evaluation.
- Low Milk Supply: This is common and often temporary! Focus on rest, hydration, skin-to-skin contact, and nourishing lactation recipes filled with foods that boost milk supply. I share some of my favorites linked below!
The Role of Nutrition in Breastfeeding
Your body needs extra energy, protein, and hydration to keep up with the demands of nursing. While frequent breastfeeding and pumping are the main drivers of milk production, eating healthy recipes for breastfeeding moms can help replenish nutrients and naturally support your milk supply. I know that it can be hard to find time to eat enough during the early stages, but I encourage you to use some of my tips to get quick and easy nourishment throughout the day (or night).
Oats
Oats are a classic ingredient in many lactation recipes. They’re rich in fiber, iron, and compounds that may help increase prolactin levels, the hormone responsible for milk production. Try a cozy bowl of oatmeal or a warm cup of atole de avena (Mexican oat drink) for a comforting, nourishing boost.
Pan Dulce Cookies
A typical Mexican breakfast cookie made balanced and healthy! This plant-based pan dulce cookie is made using oat flour, piloncillo, protein powder, and ground flaxseed for a healthy twist on a traditional treat.
Vegan Overnight Oats Recipe
This Vegan overnight oats recipe is ready in under 5 minutes for a balanced grab-and-go breakfast in the morning! It’s creamy, lightly sweet, packed with protein, fiber, and perfect for the warm weather.
Pumpkin Pie Overnight Oats
I love a good bowl of Pumpkin Pie Overnight Oats in the morning when it’s fall but the weather still feels like summer. This recipe is autumn in a healthy breakfast bowl, high in fiber, protein, and healthy fats. Make it cold or hot, both options included!
Pumpkin Baked Oats
This Pumpkin Baked Oats recipe is the perfect breakfast or healthy dessert for the fall. It is easy to make, delicious, and nutritious! It is made with only 10 main ingredients and is the perfect recipe to celebrate the fall in a nourishing way.
Caldos and Soups
Warm soups and broths, like caldo de pollo or caldo de verduras, are staples in many postpartum traditions for good reason. They keep you hydrated, promote relaxation, and may even support the let-down reflex, the natural release of breast milk.
Add vegetables, beans, and lean protein for a nutrient-rich meal that truly qualifies as one of the best healthy recipes for breastfeeding moms.
Mexican Vegetable Soup
Mexican vegetable soup or “caldo de verduras” is a cozy yet simple soup that is packed with flavor and nutrients. The soup base is a blend of tomatoes, onions, and garlic. It’s packed with vegetables like chayote, carrots, cabbage, potatoes, and zucchini making it like a delicious vegan caldo de pollo.
Albondigas Soup (Mexican Meatball Soup)
Albondigas soup is the best meal to cozy up with during the cold months. It is a hearty and flavorful Mexican meatball soup with vegetables like corn, carrots, potatoes, zucchini, and chayote. The broth is super rich in flavor from tomatoes and guajillo chili peppers.
Sweet Potato Quinoa Soup
This Sweet Potato Quinoa Soup is the perfect cozy meal for when you want a quick low effort meal that is still satisfying and nutritious. It is balanced, savory, and has a variety of textures!
Poblano Soup
This poblano bean soup is savory, comforting, and easy to make. It has authentic Mexican flavors as it is made with a salsa verde-style broth. Aside from being flavorful and satisfying, it is also nourishing and perfectly balanced. Perfect soup for a cold winter day!
Sopa de Fideo
Sopa de fideo is a simple yet comforting pasta soup that is a staple in every Mexican household. It’s a super easy 6-ingredient, short angel hair-style pasta in a light and savory tomato broth.
Natural Galactagogues (Foods That Boost Milk Supply)
Certain foods and herbs have been used for centuries to support milk production. These foods that boost milk supply can be easily included in your daily meals:
- Nuts and seeds (like almonds, flaxseed, sesame)
- Garlic
- Protein-rich foods (eggs, beans, lentils, dairy)
- Fruits and vegetables rich in phytoestrogens (papaya, apricots, spinach, whole grains)
- Fenugreek seeds/supplements
- Brewer’s yeast
The Magic of Atole: Comfort and Nourishment in a Cup
One of my favorite lactation recipes is atole, a warm, traditional Mexican drink that’s soothing, nourishing, and deeply comforting during the postpartum period.
Here’s why atole is one of the best foods that boost milk supply:
- Hydration: Breast milk is mostly water, and staying hydrated is key to maintaining supply.
- Warmth & Relaxation: The warmth of atole can promote the let-down reflex.
- Energy: Atole provides carbs and calories to support energy demands while nursing.
- Protein & Calcium: When made with milk or fortified plant milk, it supports recovery and milk quality.
- Tradition: In Mexican culture, atole is often enjoyed during la cuarentena, the 40-day postpartum period focused on warmth and nourishment.
Mexican Atole (Dairy-free)
Mexican Atole is a traditional Mexican hot drink that’s thick, creamy, and gently sweetened with piloncillo and cinnamon.
Sample Healthy Recipes for Breastfeeding Moms
If you do not have the mental space to follow recipes (Trust me, I know how it is!), here are a few easy ideas to add to your postpartum meal rotation:
- Oatmeal with Nuts, Agave, Seeds & Fruit – a quick and delicious breakfast packed with lactation-friendly ingredients.
- Greek yogurt, Seeds, Fruit or Granola – Ready in seconds and packed with protein!
- Vegetable Soup with Chicken, Beans, or Lentils – comforting, hydrating, and full of plant-based protein. Add avocado on top for extra calories and healthy fat!
- Roast Vegetables with Veggie or Chicken Sausage – Roasting a big batch of sweet potatoes with your choice of veggies can make the week a lot easier.
- Atole de Avena or Atole de Masa Harina – a warm, soothing drink that’s both traditional and functional.
- Protein shakes – Sometimes you don’t even have time to chew or prepare anything. I like to keep protein shakes on my breastfeeding rack handy to drink even if baby is sleeping on me. I like the brand OWYN (dark chocolate is my favorite!).
- Protein bars – I love Go Macro, Aloha, and Mezcla.
Each of these lactation recipe ideas provides key nutrients like iron, calcium, healthy fats, and hydration, all of which help support milk production and postpartum recovery.
Achieving Breastfeeding Goals
Breastfeeding is a journey that combines science, tradition, and nourishment. Whether you’re working with a lactation consultant or focusing on self-care at home, remember that what you eat can make a gentle yet meaningful difference. However, the most impactful change is eating enough calories, protein, carbohydrates, and healthy fats.
Incorporating these healthy recipes, like batch making warm caldos and meal prepping some healthy pan dulce cookies, can help meet your nutrition goals!
