Lactation is more than just a means to feed your baby—it’s a meaningful way to connect, improve your baby's immune system, and support recovery during the postpartum period. Let’s dive into the fundamentals of breastfeeding, examine the composition of breast milk, and understand how nutrition plays a key role in supporting lactation.

At Chiyo, we support your breastfeeding journey with our evidence-based Postpartum Restore Program, designed to nourish your body after birth. We focus on healing, rebuilding, and recovery, to make sure you can care for yourself and your baby during this important time. We focus on whole grains and protein-rich foods to support lactation, while offering a variety of ingredients and flavors to enhance your baby's nutrition and expand their palate.

Lactation 101

Lactation significantly affects your body. From hormonal shifts to metabolic changes, breastfeeding influences energy levels, physical and hormonal health, and your mental health.

Physical changes
Breast growth, tenderness, and milk leakage are common. First-time breastfeeders may experience nipple soreness, dryness, and cracking, often due to improper latch, frequent feedings, or harsh soaps.

Mental health effects
Oxytocin released during breastfeeding can promote relaxation and reduce the risk of postpartum depression. However, breastfeeding can also feel isolating, leading to anxiety and stress. Some mothers experience Dysphoric Milk Ejection Reflex (D-MER)—intense dysphoria with feelings of uneasiness, frustration, and sadness triggered by milk letdown, which can further exacerbate feeding-related stress. [11,12]

A Balanced Diet for Lactation: Supporting the Postpartum Period

A healthy diet is key to producing nutrient-rich breast milk and aiding postpartum recovery. Incorporating DHA from omega-3 fatty acids, protein-rich foods like lean meats, eggs, beans, lentils, and low-mercury seafood supports both maternal health and infant development. Eating a diverse range of nutrient-dense foods also influences the taste of breast milk, which can expand your baby’s palate and ease the transition to solid foods. [21, 22]

Healthy eating: Nutritious snacks

Eating enough is essential to nourish both you and your baby. Lactating mothers need extra calories (an extra 330 to 400 calories per day), which can be met with one or two nutrient-dense snacks. Opt for whole fruits and vegetables and low-sugar options like nuts, unsweetened coconut yogurt, and whole-grain crackers to support milk production and overall health. 

Pro tip: Choose snacks you can eat with one hand, so it's easier to refuel while breastfeeding!

Galactagogues for milk production

Galactagogues are foods that can support milk production. Some common galactagogues include:

• Oats
• Garlic
• Carrots
• Fennel
• Fenugreek seeds
• Leafy greens
• Nuts and seeds
• Legumes
• Papaya
• Whole grains (brown rice, oats, quinoa) 
• Dates

[23, 24]

Hydration supports breast milk supply  

Staying hydrated is essential while breastfeeding. Drink plenty of water when you're thirsty and watch for dark-colored urine as a sign to increase fluids. 

• A good habit is to have a large glass of water each time you nurse to replenish lost fluids. 
• A balanced diet provides electrolytes like sodium, potassium, calcium, and magnesium to help with hydration and nutrient absorption. 
• Add fresh fruits and herbs to add flavor to your water. 
• Limit sugary drinks and excessive caffeine, which can contribute to dehydration.

[22]

Tips for the Fourth Trimester from an IBCLC

Breastfeeding is often called “the most natural thing in the world,” but for many parents, it doesn’t come naturally at all. Like any new skill, it takes time, energy, practice, and patience to learn, which can also result in learning curve challenges, frustration, and uncertainty. But, the good news is that you don’t have to figure it out alone.

International Board Certified Lactation Consultants (IBCLCs) are credentialed lactation experts who are trained to provide clinical lactation care and support. Whether you’re experiencing latching issues, milk supply concerns, or need guidance on positioning, an IBCLC can guide and support your breastfeeding journey so that you can navigate the fourth trimester with confidence.

IBCLC tips for a smoother breastfeeding journey:

• Prenatal preparation: Meeting with an IBCLC before birth can help set you up for early breastfeeding success.
• Find the right latch and position: Proper latching prevents discomfort and supports efficient feeding. IBCLCs can help troubleshoot positioning for both you and your baby.
• Manage milk supply concerns: Many parents worry about low supply, but IBCLCs can help assess whether it’s a true issue or a perception problem. 
• Address medical challenges early: Clogged ducts, mastitis, and sore nipples can make nursing painful. An IBCLC can help manage these concerns before they impact breastfeeding.
• Take care of yourself: Breastfeeding is demanding, and staying hydrated, nourished, and rested is key. IBCLCs can help you find ways to support your own well-being while feeding your baby.
• Navigate advice overload: Everyone has an opinion on feeding. An IBCLC can help you filter through conflicting advice and focus on what works best for you and your baby.
• Know when to seek help: You don’t have to wait for a major issue to reach out. IBCLCs offer guidance from birth through weaning, helping you feel supported every step of the way.

The fourth trimester is a time of immense change, but you don’t have to go through it alone.  Request a consultation with an IBCLC through The Lactation Network to set yourself up for success.

How Chiyo Supports Lactation and Postpartum Nutrition 

Chiyo supports breastfeeding mothers with our evidence-based Postpartum Restore Program, designed to nourish your mind and body after birth. Our postpartum nutrition program focuses on healing, rebuilding, and recovery, and our meals provide essential nutrients to support milk production. Plus, we use Traditional Chinese Medicine (TCM) principles and ingredients to support lactation and postpartum health.

• We focus on a balanced diet of lean proteins, fiber, and healthy fats to support hormone regulation, tissue repair, digestion, and lactation during the postpartum period. 
• Our meals are nutritionist-approved and include health-coaching check-ins.
• Our program is highly customizable to best support your needs. 
• We use nutrient-dense ingredients to support long-term health, rest, and recovery in the first 40 days after birth.
• We incorporate galactagogues and nourishing ingredients to support Open Flow in milk ducts to enhance milk supply. 

FAQs 

How soon after birth should I start breastfeeding?

Ideally, breastfeeding should begin within the first hour after birth. Starting early helps to stimulate milk production and establishes a strong breastfeeding routine. [8]

How often should I breastfeed my baby?

Newborns typically need to breastfeed 8-12 times a day, roughly every 1-3 hours. Frequent feedings help ensure that baby gets enough milk, and also supports your milk supply. [8]

How can I manage nipple soreness while breastfeeding?

Nipple soreness is common in the early weeks for women who are breastfeeding, and this can be managed by ensuring a correct latch, using lanolin cream or nipple shields to soothe discomfort, and allowing nipples to air-dry between feedings. For nipple pain, breast seashells are a natural option (they're literally seashells) — just wear them in your nursing bra, and wash them in the sink once a day with gentle soap. Seeking guidance from a lactation consultant can help you learn personalized strategies to improve latch and alleviate soreness. [11] 

How can I tell if my baby is getting enough milk?

Signs your baby is getting enough milk include regular wet and dirty diapers, steady weight gain, and visible contentment after feedings. Your baby’s growth and developmental milestones are also good indicators.

What are galactagogues?

Galactagogues are foods believed to increase milk production. Maintaining frequent breastfeeding or pumping routines are other ways to boost milk supply. [23, 24]

How can I ensure I’m eating the right foods while breastfeeding?

Focus on a balanced diet rich in protein, whole grains, fruits, and vegetables. Foods like lean meats, dairy, legumes, and nuts provide essential nutrients. Staying hydrated is also crucial.

Do I need extra calories while breastfeeding?

Yes, breastfeeding requires additional calories. Aim for an extra 330-400 calories per day to support milk production and meet your energy needs. [22]

Can I eat spicy foods while breastfeeding?

Most mothers can eat a wide variety of foods without affecting their milk. However, if you notice any adverse reactions in your baby after you’ve eaten certain foods, it may be helpful to consult a healthcare professional.

How can I manage breastfeeding if I need to return to work?

Consider pumping and storing breast milk to ensure your baby continues to receive breast milk while you’re away. Communicate with your employer about creating a breastfeeding-friendly environment and schedule.