What to Eat and Avoid While Breastfeeding for Better Milk Supply and Baby Digestion

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In this episode of Lo’s Lactation Lab, Lo explores a topic many new parents are curious (and often confused) about, that is nutrition while breastfeeding. She exposes common myths, highlights the vital nutrients needed for lactation, discusses foods that may support milk supply, and clarifies how your diet affects your baby's health. Lo offers reassuring, evidence-based advice that focuses on nourishing yourself without stress or guilt, making the postpartum nutrition journey more manageable.

Host Lo Nigrosh, an internationally board-certified lactation consultant (IBCLC), brings her years of experience and compassionate guidance to support new parents. Lo is known for her no-judgment approach and deep expertise in breastfeeding, postpartum recovery, and maternal health.

Key Topics:

• The importance of focusing on milk transfer and supply before making any dietary changes
• Essential macronutrients including protein, healthy fats, whole grains, fruits, and vegetables
• Galactagogues such as foods like oats and flaxseed that may help boost milk supply
• Information about caffeine and alcohol including what is safe and how they affect breastfeeding
• Practical ways to nourish yourself when time and energy are limited
  
  

Episode Highlights and Timestamps:
[00:00] – Introduction and importance of milk supply
[01:23] – Breast milk’s adaptability and importance of maternal nutrition
[03:21] – Essential proteins for breastfeeding parents
[04:58] – Easy ways to incorporate whole grains and healthy fats
[06:29] – Quick nutrition hacks including precut veggies, nuts, and hydration tips
[09:32] – Understanding galactagogues and milk supply myths
[10:49] – Foods to be mindful of including caffeine, alcohol, and potential allergies
[12:29] – How to recognize signs of food allergies in babies
[13:36] – Practical meal prep and snack ideas for busy parents
[14:54] – Closure with encouragement and an invitation to connect and ask questions


Follow the Host on:

• LinkedIn: https://www.linkedin.com/in/lo-nigrosh-16371495/
• Website: https://www.quabbinbirthservices.com/
• Facebook: https://www.facebook.com/quabbinbirthservices/# 
• For more on boosting milk supply, tune in: https://podcasts.apple.com/us/podcast/los-lactation-lab/id1614255223?i=1000579034356
  
  

Listening Links:

• Spotify: https://open.spotify.com/show/2F54fe1szmemB9n7YUJgWv?si=2eea7f1cfba64867
• Apple Podcasts:  https://podcasts.apple.com/us/podcast/los-lactation-lab/id1614255223
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