Hey mommas! Want to know what vegan non-dairy foods you can eat to help support your milk supply and overall nutrition? You’re not alone and thankfully there are some foods out there with evidence backed research to support them.
Check out the list of the best plant-based foods for breastfeeding below and how to consider including them in your day. If you need more vegan breastfeeding meal planning tips and ideas, check out my one week vegan breastfeeding meal plan designed to encourage and support your journey.
1. Oats and Vegan Breastfeeding
Oats are one of the most popular foods for breastfeeding moms. Oats are high in iron and fiber with a dose of plant-based protein to help keep you satisfied. Oats have been shown to have numerous health benefits including decreasing stress and increasing energy but when it comes to breastfeeding, oats contain a few specific benefits. Beta-glucan in oats is a type of fiber that may increase the breastfeeding hormone prolactin and substances in oats called saponins help to increase other breastfeeding hormones.
Try This Vegan Breastfeeding Food Hack: Consume 1 cup of cooked oatmeal in the morning with your favorite fruit and sweetener or try overnight oats for an on-the-go breakfast!
2. Almonds and Vegan Breastfeeding
Almonds are great for vegan or dairy-free breastfeeding moms because they contain a natural source of protein and calcium needed to support a healthy milk supply. The types of fat in almonds are touted to improve the creaminess of your milk and improve overall production. Plus, what’s easier than grabbing a handful of almonds when you’re a busy new mom?!
Try This Vegan Breastfeeding Food Hack: Top salads, smoothie bowls, and cereal with roasted and unsalted almonds or carry a stash with you when out at appointments!
3. Spinach and Vegan Breastfeeding
You and your baby need a lot of folic acid, iron, and calcium which are all found in spinach. Spinach is not only a nutritional powerhouse but it serves up fresh just as easily as it cooks down making it a convenient vegan staple while breastfeeding.
Try This Vegan Breastfeeding Food Hack: Stir chopped spinach into a soup or add an extra handful of spinach greens in a wrap!
4. Garlic
Garlic has been used for thousands of years as a galactagogue (a substance that improves breast milk supply) and as long as you and your baby tolerate it, garlic is a great food to add to your vegan breastfeeding journey. Garlic also contains concentrated amounts of prebiotic fibers that help support your gut microbiome which in turn supports a healthy immune system for you and baby.
Try This Vegan Breastfeeding Food Hack: Sprinkle dried minced garlic on your food before serving or mince an extra clove into your tofu and vegetable stir-fry!
5. Fortified and Unsweetened Soy Milk and Vegan Breastfeeding
While breastfeeding, your protein and Vitamin D needs increase. Plant-based eaters tend to find most dietary Vitamin D in fortified plant-based milks. Consider soy milk to meet your protein needs. Soy milk is also great while breastfeeding to help consume adequate fluids to maintain milk supply and keep you hydrated.
Try This Vegan Breastfeeding Food Hack: Go for a smoothie in the morning with unsweetened soy milk as your base or make a creamy blended soup with beans, vegetables, and unsweetened soy milk!
6. Nutritional Yeast and Vegan Breastfeeding
You may need to consider a Vitamin B12 supplement to help meet your needs as Vitamin B 12 is found primarily in animal products. The one exception that I encourage all plant-based eaters to consume is fortified nutritional yeast that oftentimes has over 200 of the percent daily value for Vitamin B12 in only a couple tablespoons. And even if we don’t think of nutritional yeast as a protein, it has a few grams to help meet your increased breastfeeding protein needs.
Try This Vegan Breastfeeding Food Hack: Baby carrots can be the ultimate convenience food to nosh on with a PB sandwich when you’re short on time.
7. Carrots
Carrots contain Vitamin A, which lactating mothers need a bit more of but can easily get through noshing on some familiar foods like carrots.
Try This Vegan Breastfeeding Food Hack: Baby carrots can be the ultimate convenience food to nosh on with a PB sandwich when you’re short on time.
8. Fenugreek
This herb is obviously vegan and has been touted to increase lactating mother’s milk supply for a really, really long time. While this may not be a particularly common herb, it has been shown to increase milk supply in just 24-72 hours (one of the fastest working foods!).
Try This Vegan Breastfeeding Food Hack: Fenugreek pairs really well with Indian curry spices – make a spinach and potato coconut milk curry with fenugreek.
There are of course other really great vegan goods breastfeeding moms can and should be eating but when we look at the evidence, these eight are the plant-based foods breastfeeding moms should be consuming to help meet nutrition needs and support milk supply. Even if you aren’t vegan, these are great foods to include to increase overall milk supply! What’s your go-to food when it comes to breastfeeding fuel?
Also, if you need more guidance, check out my 1 week vegan breastfeeding meal plan guide for recipes and inspiration.
In nourished eating,
Morgan
