Top 5 Foods for Breastfeeding Mamas | Alo Wellness

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At around 3 months of age we found out that Esti had a very common dairy allergy. Something that she will most likely grow out of, but I found it very challenging to make sure I was getting the proper nutrients to support her growth through nursing. I am a huge dairy lover.  Milk, yogurt and cheese make up a large part of my diet.  Since I was restricted from eating dairy, I felt like there was nothing  left to eat! That’s when I reached out to Justine from Alo WellnessJustine is a nutritional therapist who educates on the power of eating healthy and whole foods to achieve true wellness. She listened to my concerns and helped me by creating some super tasty and satisfying meal plans that didn’t contain diary and were chalk full of power foods to help fuel Esti and I.  I was so thrilled with her meal plans, I asked her to guest post today and share some of her insight and her top 5 foods for breast feeding mamas!


Mama, your diet matters! Make sure you are doing your best to nourish yourself and in turn, you will bring baby the nourishment he needs to grow and thrive. The more fresh and nutrient-rich foods you take in, the more baby gets. Plain and simple.

Start with a strong base of whole foods like organic vegetables and fruits, grass-fed meats, pastured eggs, nuts and seeds. In addition, consume these top 5 foods to help increase lactation and boost your supply.


  1. Water. Make sure to drink plenty (and I mean plenty) of water! Shoot for 10-12 8oz glasses of water each day and get in the habit of drinking a glass each time you feed your baby.


  1. Quinoa. A galactagogue or lactogenic food, it helps to increase milk supply and can be used in a variety of ways for breakfast, lunch and dinner. Oatmeal, barley or millet also have the same effect and can be easily substituted in many recipes.


  1. Good quality butter. Yes, I said butter! It’s rich in vitamins A and D and helps to “fatten up” your breast milk, leaving baby extra satisfied.


  1. Wild fish or fermented cod liver oil. These are staple foods that help provide baby with plenty of DHA and EPA needed for optimal brain development and visual acuity. Cod liver oil is rich in omega 3 and 6 as well as 9 fatty acids and vitamins A & D. It is great for expanding their little palates to like a variety of different foods. Despite your distaste for the fishy liquid, most infants absolutely love the taste of it and will slurp up every drop!


  1. Safe herbs. Fenugreek, blessed thistle, anise, marshmallow root and red raspberry leaf tea are all milk producing herbs that can be easily added to recipes daily and are available at most health food stores.

One of your greatest jobs is to nourish your babe to help him or her thrive in this world. Processed or diet foods provide little to no nutritional value and are delivering a chemical punch neither of you need. Also, remember that baby is getting a taste of life through what you eat. If you want your baby to be that fabulous eater you’ve always dreamed of, try to be an adventurous eater yourself.

~ Justine Campbell, RD, NTP of Alo Wellness.

Screen Shot 2015-04-25 at 10.55.34 AMJustine’s passion has made an organic shift toward educating mom’s and dad’s (and those to-be!) on how to nourish themselves and their babies to help them thrive, both now and in the future. She believes that what we eat and the environment we live in can make a profound impact on the health of our children. We have the ability to make daily food choices and lifestyle habits that can support positive outcomes and better health. Find Justine on Instagram, Facebook and Twitter.

  • karleen
    April 25, 2015

    love this! i am dairy free while breastfeeding too and would love to hear some of the recipes you are using! i too LOVED all things dairy and have been finding that meal planning is becoming increasingly difficult.

    • Jennifer
      May 7, 2015

      Hi Karleen! I can definitely share some of the new recipes I have found in a future post. It is so amazing how many foods/ recipes contain dairy!

  • Kristen
    April 27, 2015

    I loved reading this, especially number 3!! I’ve been eating kerrygold butter lately, and it tastes so much richer and more decadent than any other butter! Yum. Glad to know it’s got some good vitamins for the babe! Thanks for sharing this list!

    • Jennifer
      May 7, 2015

      Hi Kristen! #3 has always been a favorite of mine too! I will have to try Kerrygold butter…I have never heard of it before! Thanks for the recommendation!

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