Breastfeeding requires extra energy and nutrients, which is why postpartum nutrition matters for both milk production and recovery. Since breast milk production draws nutrients from the mother’s bloodstream, incorporating nutrient-dense lactation foods can help support the body during this demanding stage. In Traditional Chinese medicine (TCM) and postpartum nutrition, foods such as lean meats, bone broths, red dates, brown rice, and black sesame are valued for nourishing Blood and Qi, while other commonly enjoyed lactation foods include oats, whole grains, fennel, beans, nuts, and dark leafy greens.
Top foods I recommend to support lactation and postpartum recovery:
- Bone broth: Nourishing sources of protein, minerals, and collagen to support postpartum recovery.
- Chicken (especially bone-in): great source of protein, easy to digest, nourishes Liver Blood. Silkie chicken is especially nourishing for the birth mother in that it tonifies blood, Kidney Qi, and Essence.
- Dark leafy greens: Rich in iron, calcium, folate, and other important micronutrients.
- Red dates (jujube): Traditionally used in TCM to nourish Blood and Qi.
- Brown rice & whole grains: Provide complex carbohydrates, B vitamins, fiber, and sustained energy.
- Oats: A popular lactation food that provides iron, fiber, and nourishing carbohydrates.
- Black sesame seeds: Traditionally used in TCM to nourish Blood and support healthy hair, while providing healthy fats and minerals.
- Ginger: Supports digestion and circulation, reduces inflammation, and commonly incorporated into postpartum meals.
- Beans & legumes: Provide plant-based protein, iron, fiber, folate, and other nutrients needed during postpartum recovery.
- Nuts & seeds: Provide healthy fats, protein, minerals, and energy to help meet the nutritional demands of breastfeeding. . Peanuts are traditionally used in TCM to promote lactation and are featured in many Chinese postpartum dishes
- Fennel: Traditionally used as a galactagogue and commonly included in lactation-focused foods and teas.
- Brewer’s yeast: contains B-complex vitamins and minerals, commonly used to promote lactation
A Lactation Recipe with a Postpartum Hair Bonus
This lactation recipe puts a fun spin on a nostalgic favorite: Rice Krispie treats! Black sesame seeds are a star ingredient because they’re traditionally valued in TCM for nourishing Blood and supporting healthy hair—and postpartum hair shedding is something many new moms experience. I am currently 6 months postpartum as I write this, and my hair has been falling out in clumps for the past few weeks! I’m not worried, though. They’ll grow back!
While no single food can guarantee increased milk supply, these treats offer an easy and delicious way to incorporate several nutrient-dense ingredients into your postpartum diet. Best of all, they’re quick to make and easy to enjoy one-handed between feeds!
Lactation Rice Krispie Treats
Ingredients
- 3 cups brown rice crisp cereal
- 3 cups regular Rice Krispie cereal
- 5 cups mini marshmallows (I used the whole bag)
- 1 cup quick rolled oats
- 3 tablespoons butter or coconut oil
- 2–3 tablespoons black sesame seeds or black sesame powder
- 2-3 tablespoons brewer’s yeast, to taste
- Optional toppings: chopped jujubes (hong zao), dark chocolate chips, peanut butter, chopped nuts, cinnamon
Directions
- Melt the butter or coconut oil in a large pot over low heat. If you like a caramel flavor, brown the butter before adding the marshmallows.
- While the butter is melting, mix the dry ingredients together in a bowl. If using sesame powder, mix in now. If using seeds, wait until step 7.
- Add the marshmallows to the butter and stir until completely melted and smooth. I recommend reserving a few to add later, for texture.
- Remove from heat and stir in the cereal mix.
- Gently fold until evenly coated.
- Spread evenly into a parchment-lined pan. Do not press down if you like a light chewy texture.
- Sprinkle sesame seeds on top.
- Let cool completely before cutting into squares
Enjoy as an easy postpartum snack whenever you need a little extra nourishment!
Note: Lactation foods can be a nutritious addition to a breastfeeding diet, but evidence for individual galactagogues is limited and they should not replace adequate overall nutrition or evaluation of persistent milk-supply concerns.
