Breastfeeding: Nutrition Tips & Essentials

Gluten-Free, Living, Nutrition

Breastfeeding: Nutrition Tips & Essentials

Breastfeeding. I can’t believe that the most natural thing a woman can do can also be SO incredibly challenging!  Don’t get me wrong, I am such a huge proponent of breastfeeding, there is zero argument that it is the absolute best thing for both mom and babe for so many reasons.  The feeling that you get knowing that you’re nourishing your little baby is the most incredible experience, I can’t even describe it.

Breastfeeding: Nutrition Tips & Essentials

As a Registered Dietitian, for some twisted reason I thought that I would be exempt from this so-called challenge that other moms faced.  I mean, I had STUDIED it after-all, so that should make it easy, yes?  Um, no.  I remember walking (or more accurately, shuffling) down the hall in the hospital after having my first baby Charlie, crying my already puffy eyes out as I had no clue how to breastfeed and was desperate for help.  Turns out that my textbooks in university didn’t really help me much.

Fast-forward to my second-born, and though it’s easier, it’s still not a walk-in-the-park at the beginning. Sore cracked nipples, hard bumpy boobs and a low milk supply were a few of the issues I faced.  All that I can say is thank the stars for the amazing public health nurses we have in Kelowna, those ladies are absolutely incredible!  And I’ll be honest with you, in the end I still had problems with my supply (even though a lot of things helped), and I ended up supplementing with some formula as a top up since Max wasn’t gaining sufficient weight.  I say this because there is so much mommy guilt surrounding infant feeding.  Sometimes things don’t go exactly according to your plan (my intention was to exclusively breastfeed).  I’ll also say that my situation wasn’t the norm, and that most women can breastfeed exclusively without the same supply issues!

Since I KNOW that I’m not the only one who has had challenges breastfeeding,  I thought I would share my personal thoughts on some of the nutrition tips and gadgets that helped me!

Breastfeeding: Nutrition Tips & Essentials



It’s important for me to emphasize the importance of getting personal, professional help if you’re experiencing issues with breastfeeding.  There are so many potential reasons for breastfeeding challenges: this article isn’t intended as a replacement for the great advice that you will receive by reaching out to your support network (i.e.: lactation consultant, physician or public health nurse).

However, I love the idea of having a few tools at my fingertips that may help, and nutrition is certainly one of them!  In addition to choosing better foods, I also took Fenugreek (390mg per capsule) and Blessed Thistle (610mg per capsule) at the advice of the nurses to help increase my supply (3 capsules of each per day).  Your physician may also prescribe Domperidone which works very well with few side effects.  If you want a healthy treat that contains some of the foods that may help increase your supply, check out my ‘Boobie Cookie’ recipe post.

Here are my top 10 foods to eat that may help increase breast milk production (also called galactagogues, which sounds like something off of Star Trek quite frankly) and fuel your body:

  1. Oats: fibre, B-vitamins and potassium
  2. Dates: fibre and potassium
  3. Fatty Fish: protein and omega-3 fat for baby’s nervous system and may boost mom’s mood
  4. Water: essential for breastfeeding, aim for 10 cups per day (I was parched as soon as Max latched every time, so crazy!)
  5. Almonds: calcium, fibre and protein
  6. Flax Seeds: fibre and omega-3 fats
  7. Brewers Yeast: B-vitamins
  8. Beans: fibre, potassium, protein
  9. Spinach (or other leafy greens): potassium, fibre and vitamin C
  10. Greek Yogurt: protein and calcium



    1. Breastfeeding pillow.  I used an Aden & Anais one, I loved it and it comes with such gorgeous soft covers!  I can’t believe that people used to breastfeed without these!  Experts say to breastfeed until your breasts are completely empty, which means a lot of time at the boob: you will want to be comfortable!
    2. A good breastfeeding pump (and use it, especially at night).  My milk supply was lowest in the evening like most moms, so the nurses suggested that I pump in between morning feeds so that I had extra milk to give my baby at night when my supply was lower.  The more you  feed, the more you make (good ol’ supply and demand).  Try double pumping for 5-10 minutes after you nurse your baby to completely empty your breasts. Genius!  The Medela Double Breastfeeding Pump made it so easy to pump, I highly recommend it!
    3. Videos.  A picture is worth a thousand words, and videos have to be worth… let’s go with a lot! I love that there are breastfeeding videos that help take the guess work out of it all!  Medela has some great videos for pumping here, and companies such as Lactation Link have some awesome online classes and support for breastfeeding moms (watch them before having your baby if you can, it really helps you prepare!)
    4. Strapless breastfeeding pump ‘bustier‘.  I always joke that in my next life I’m going to come back as someone who likes to chill.  Until then, I’ll be using gadgets like this bustier that lets me pump and get $#*@ done at the same time.  Let me tell you, hands-free pumping is where it’s at!
    5. Breastfeeding cover.  Some people are completely cool with openly breastfeeding in public.  I’m not one of those people.  A good breastfeeding cover was worth its weight in gold for me, I love how you can see down to the baby easily and don’t have to worry about a regular cloth falling down while you’re feeding.
    6. Burping cloths (LOTS of them).  I used the muslin swaddling cloths mostly, they are super versatile and large enough to handle the endless rounds of spit up that comes my way.  My favourite (pictured above) is this Pehr Striped Swaddling Cloth, I’ll be wearing this one out!
    7. Nipple cream (or lanolin).   Ouch, those first weeks are especially tough on the nipples, lanolin was a huge help for me!  I used it as prevention when my nipples started to get a bit sore: no sense in waiting until they were destroyed to use it as far as I was concerned!  Oh yes, if nobody warned you, breastfeeding can really hurt at the beginning.  Like, the take-your-breath-away kind of hurt, even when I had a proper latch.  It went away for me after a couple of weeks and was worth pushing through.
    8. Rocking or Glider Chair.  You’re going to spend a lot of time breastfeeding, these chairs are so nice to have if you can afford one.
    9. Nursing Pads.  Springing a leak in public is something you want to avoid, trust me.
    10. Nursing Bras.  A good nursing bra is completely priceless.  Breastfeeding is hard enough, you don’t need to be wrestling with a lousy bra on top of it.  I found the Boob brand of bras to be an awesome fit: I had both a regular bra and a sports bra (I bought a size up in this one) along with a couple of nursing camisoles to make breastfeeding easier.




Thank you Sharla Pike Photography for the glowing pictures of me and Max! xo

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12 Comments on “Breastfeeding: Nutrition Tips & Essentials”

  1. Jennie Rowsell

    Hi Tori
    My little one and I had a very similar situation of myself having a low supply resulting in us having to provide a formula top up. I was very curious to see what formula you decided to use being that you are a nutritionist?? We couldn’t find a formula here in Canada that was up to our standards… we are currently using Hipp Organic from the UK.

    1. Tori Wesszer

      Hi Jennie, I am using Good Start as it is the only one that is partially hydrolyzed protein which helps reduce the risk of allergies and is made of 100% whey for better tolerance. It worked well on both of our boys, but I appreciate that choosing a formula is very personal.

  2. Allison

    Thank you so much for being honest about supplementing and low supply! I’m going through the same thing and the mom guilt is awful! So good to know that I’m not alone!

  3. Patrice

    Hi Tori,

    I stumbled upon this post after reading your post on starting solids (which was great!). I had similar issues when it can to breastfeeding and can’t tell you how much this post helped ease my mom guilt. Our little girl just turned 6 months 🙂 Are you still having to supplement? If so, are you still using good start?

    1. Tori Wesszer

      I meant to add (before I pressed ‘reply’), thank you! It makes me sad that we all feel that mommy guilt at times, and I’m happy that the article helped ease yours a bit. Take care Patrice!

  4. Sarah

    Can I ask what brand supplements you used and if you can start taking these supplements while you are pregnant to help your body prepare?

  5. Rae

    Hi Tori, Hi Jill,
    Just as each mum decides when and if to have a glass or two of wine. The absolute best lactation advice I received was from a lactation consultant at Le Leche League and she said to have one bottle of Guinness Stout each day; timed around your feeding and pumping schedule of course. I have never seen or know anything to work faster, longer or better. If you don’t like Stout, drink it with a hearty meal or something a bit salty like pizza. It works like a dream, also took away some of the pain from nursing, and increased milk supply for months and months. It was recommended to me that one stout/day for a month. MIRACLE!!

  6. Kim

    Hi Tori,

    I am also having low milk supply issues. I have tried everything from teas to cookies to fenugreek and blessed thistle … everything. I was told about domperidone but know there is now a health Canada risk attached to this medication. Do you know moms that have had success with it? I am trying to decide if I should try it.

    1. Tori Wesszer

      Hi Kim sorry for the delay. Yes there was a cautionary statement issued for the drug and that they aren’t recommending that you take more than the recommended dose and to use it with care. I personally didn’t use it so can’t comment on that level, but do believe that some moms have had success with it. I would highly recommend that you discuss it with your family physician in the context of your own personal health file as only they would be able to give you personalized advice!

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