Foods that boost breast milk for mums

If you eat a full and varied diet, it will boost the micronutrients in your milk, helping your baby grow well in the first years of life.

Momby lists some foods below:

- Protein-rich foods such as meat, fish, eggs, milk, dairy products... However, you shouldn't eat rare or raw meat or fish. Food should be cooked thoroughly

- Foods rich in fats: salmon, herring, sardines, anchovies, oysters, prawns, fish roe, tofu, flaxseed, chia seeds, walnuts, soybeans, beans and pulses, oats, seaweed or algae, vegetable oils...

- Foods rich in fibre and vitamins: Green vegetables and colourful fruit

- Drink plenty of water: 2-3 litres a day. These foods help you produce good-quality milk and also help you recover quickly.

You can also look at the breastfeeding diet to learn sensible portion sizes, so you don't gain too much weight while still making plenty of milk to meet your baby's needs.

Reference: National Institute of Nutrition