A warm bowl of soup might be the easiest way to feed yourself while you’re feeding a baby. It’s hydrating, you can eat it one-handed, it freezes well, and a good lactation soup packs protein, fluids and veggies into one pot. That’s exactly what a breastfeeding body asks for.
Below are 10 of my favorite soups for breastfeeding moms, plus what to look for in a lactation soup recipe so you can make almost any soup supply-friendly. If you want the whole plan done for you (meals, grocery lists and recipes built for nursing moms), that’s what Strong Postpartum is for.
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You will also want to read: Crock Pot Breastfeeding Recipes For Healthy Milk Supply + Weight Loss
What Makes a Good Lactation Soup?
There’s no magic ingredient that flips your supply on. What actually supports milk is eating enough, drinking enough and nursing or pumping often. Soup helps with the first two at the same time. When you pick or tweak a recipe, look for:
- Protein in every bowl: chicken, turkey, beans, lentils or chickpeas, so it keeps you full between feeds.
- Plenty of broth: it counts toward your fluids, and you need more of those while nursing.
- Leafy greens and veggies: spinach, kale, carrots and zucchini add iron, folate and fiber.
- Slow carbs: potatoes, orzo, barley or a handful of oats stirred in for steady energy.
- Healthy fats: a drizzle of olive oil or some avocado on top helps you actually feel satisfied.
Oats, barley and fennel are traditional milk-supply foods. The research behind them is thin, but they’re nourishing and safe in food amounts, so add them if you like them. For more ideas, see my 5 best foods for milk supply.
Top 10 Lactation Soups for Breastfeeding
Lemon Orzo Chickpea Soup by Gimme Some Oven
Best Ever Vegetable Lactation Soup for Breastfeeding by iFoodReal
Potato Leek Soup by Wellplated
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White Chicken Chili By Savory Bites Recipes
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Creamy Taco Soup by Salt and Lavender
Tuscan White Bean Kale Soup by Veggie Society
Creamy Chicken Lactation Soup With Pasta and Spinach by Eat Well 101
Detox Moroccan Lentil Lactation Soup for Breastfeeding by Simply Quinoa
Zucchini Soup by Cooking LSL
Detox Immune Boosting Soup by Eat Yourself Skinny
Make Soup Work on a Newborn Schedule
- Cook a double batch and freeze it flat in quart bags. Here are more freezer meals for milk supply.
- Use a slow cooker so dinner happens during nap time. My crock pot breastfeeding recipes are built for this.
- Stir a scoop of unflavored protein powder into creamy soups for an easy protein boost. See my protein powder picks for breastfeeding.
- Keep a mug of broth by your nursing chair for the long feeds.
Lactation soups are one easy way to keep both you and your baby nourished. When you’re ready for a full plan, with meals, workouts and core healing that fit around a baby, Strong Postpartum walks you through it step by step. For even more milk-friendly recipes, browse my 25+ boob food recipes.
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Frequently Asked Questions
What are lactation soups?
Lactation soups are nutrient-rich soups designed to support breastfeeding mothers by providing essential nutrients that may help boost milk supply.
What is the best soup for breastfeeding?
The best soup for breastfeeding is one with protein, broth and veggies that you’ll actually make. Chicken and vegetable, white chicken chili and lentil soup are all great picks. Bone broth and veggie soups are gentle options in the first weeks after birth.
Does soup increase milk supply?
Soup doesn’t boost supply on its own, but it helps you get enough fluids and calories, which your supply depends on. Frequent nursing or pumping is still the biggest driver. If you’re worried about supply, talk to a lactation consultant (IBCLC).
Can these soups help with postpartum weight loss?
Yes, many of these soups are low in calories and high in nutrients, making them a healthy choice for postpartum weight management.
Are these soups suitable for all dietary preferences?
Most of the soups listed can be adapted to fit various dietary needs, including vegetarian and gluten-free options.
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