Can I Eat Yogurt While Breastfeeding: The Benefits for You and Your Baby

If you are a breastfeeding mother, you may be wondering if you can eat yogurt. The answer is yes – yogurt is a healthy snack for breastfeeding mothers and their babies.

Did you know that eating yogurt while breastfeeding is a great way to improve your health and that of your baby? Yogurt is packed with nutrients that both of you need.

A lot of new moms are worried about what they can and can’t eat while breastfeeding 

You may be surprised to learn that there are a lot of foods that you can’t eat while breastfeeding. Foods like raw fish, caffeine, and alcohol can all pass through your milk to your baby and make them sick.

Thankfully, yogurt is one food that you can eat while breastfeeding. Yogurt is packed with nutrients like protein, calcium, and vitamin D, which are all important for nursing moms and their babies.

Yogurt is formed by combining bacteria with milk, which naturally includes lactose, a kind of sugar (yep, a carb). Lactose is a sugar that is made up of two different sugars: galactose and glucose.

Can Yogurt Affect Breast Milk?

Studies have shown that eating yogurt while breastfeeding does not affect the quality or quantity of breast milk. In fact, eating yogurt can even help stimulate your production of breast milk because it is full of the essential vitamins and essential nutrients that breastfeeding women need.

The benefits of eating yogurt while breastfeeding are many:

  • Calcium: Yogurt is a good source of calcium, calcium, which is beneficial to the baby’s bone growth. Low-fat or Greek yogurt can help you meet your daily need of 1,000 mg.
  • Protein: Yogurt is a good source of protein, which helps to build muscle and can help keep you feeling full.
  • Vitamin D: Yogurt is a good source of vitamin D, which is important for bone health.
  • Probiotics: Yogurt is a good source of probiotics, which can help keep your digestive system healthy.
  • Folic acid: Yogurt is a good source of folic acid, which is important for pregnant women and nursing women
  • Potassium: Yogurt is a good source of potassium, which can help control blood pressure and is good for baby’s development.
  • Magnesium: Yogurt is a good source of magnesium, which helps the body to relax.
  • Iron: Yogurt is a good source of iron, which helps the body to produce red blood cells, which can be beneficial to newborns who are developing fast.
  • Zinc: Yogurt is a good source of zinc, which helps the body to fight infection and build-up yours and your baby’s immune system.
  • Carbohydrates: Yogurt contains carbohydrates, which can help you feel energized.

What kind of yogurt is best for breastfeeding?

When choosing yogurt for breastfeeding mothers, it is important to choose low-fat or Greek yogurt. This type of yogurt is higher in protein and lower in sugar than other types of yogurt.

If you are looking for a yogurt that is high in probiotics, choose a yogurt that has the word “probiotic” on the label. Whilst yogurt made from skim milk is less fattening, a nursing mom producing human milk will need to ensure they are consuming enough omega 3 fatty acids from nutritious foods and eat a healthy and varied diet.

You will need enough calcium for both you and your baby which will contribute to their healthy bone development. At this stage don’t worry about any excess baby weight you may have gained. You need all the nutrients and vitamins and minerals to maintain your energy levels.

Other great foods to eat include whole grains, leafy green vegetables, lean beef, brown rice, sweet potatoes and sesame seeds. You need to get a full intake of vitamin c to boost your immune system and help you to produce milk.

Will Yogurt Increase Milk Supply?

Breastfeeding moms are often looking for healthy foods and superfoods which will help breast milk production and increase milk supply. Scientific evidence shows that the best foods to eat for a new mom needs to give them both more energy and have the important nutrient requirements.

Natural yogurt is full of calcium which is essential for nursing mothers and their babies. Yogurt also contains live cultures, AKA probiotics, which are good for gut health. All these factors make yogurt a great candidate to increase milk supply when consumed regularly. It’s an easy snack food that can be eaten quickly or on the go and many women will find it filling and much better than drinking energy drinks!

Combine greek yogurt over some oats (oat milk is great for boosting milk supply) and wash it down with some coconut water (yep, coconut water also boosts breast milk supply) and you should have the milk flowing!

How much Yogurt or Healthy Fats Should I eat While breastfeeding?

There is no set amount of yogurt that nursing mothers need to eat. You can eat as much or as little as you like. However, it is important to make sure that you are getting enough protein, calcium, and vitamin D.

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If you are not sure if you are getting enough of these nutrients, ask your doctor for advice. You need to avoid yogurt with added sugars.

Eating yogurt while breastfeeding is a great way to improve your health and the health of your baby. Yogurt is packed with nutrients like protein, calcium, and vitamin D, which are all important for nursing moms and their babies. Yogurt is also a good source of probiotics, b vitamins, potassium, magnesium, iron, zinc, and carbohydrates.

Does yogurt cause gas in breastfed babies?

It might do. Dairy items in your diet are the most likely culprit for your infant havubg gas. This includes milk, cheese, yogurt, pudding, ice cream, or any meal that contains milk, milk products, casein, whey, or sodium caseinate. Other foods, such as wheat, corn, fish, eggs, or peanuts, can also be problematic.

If your baby has problems with digestion, you may want to avoid eating yogurt until their digestive system has time to mature a little more.

When Not To Eat Yogurt

Yogurt made from cow’s milk and therefore contains lactose. If you are lactose intolerant, you may want to avoid eating yogurt while breastfeeding. Yogurt made from cow’s milk contains lactose, which can cause problems for people who are intolerant to it. If you are not sure if you are lactose intolerant, ask your doctor for advice.

Babies can also have a cow’s milk allergy, which is different from lactose intolerance. If your baby has a cow’s milk allergy, you will need to avoid eating all dairy products, not just yogurt.

Some babies can have an allergic reaction to the proteins in yogurt. If your baby has a history of allergies, you may want to avoid giving them yogurt until they are older and their digestive system has matured.

Can I eat other dairy products while breastfeeding?

Yes! You can eat other dairy products like cheese, milk, and ice cream while breastfeeding. All these products are packed with nutrients that are important for nursing mothers and their babies.

If you are lactose intolerant, you can still eat dairy products by choosing products that are low in lactose or by taking a lactase enzyme supplement.

If you are vegan, there are plenty of vegan-friendly alternatives to choose from.

Just make sure that you are getting enough protein, calcium (you can’t eat runny eggs when breastfeeding), and vitamin D from other sources like green veggies (yes you can eat asparagus when breastfeeding), orange juice, whole wheat pasta, almond butter, swiss chard and pumpkin seeds.

The Low Down On Yogurt for Milk Production for Breastfeeding Moms

Breastfeeding moms, like in pregnancy, need to have a balanced diet and consume a lot of calories when feeding. Foods full of healthy fats, protein, and calcium are great for nursing mothers.

Eating yogurt is a great way to get these nutrients while breastfeeding. Yogurt is packed with protein, calcium, and vitamin D- all important nutrients for nursing moms and their babies. It is also a good source of probiotics, folic acid, potassium, magnesium, iron, zinc, and carbohydrates. Which all help with the baby’s brain development and the baby’s nervous system. Fatty acids are important for the baby’s brain development.

Eating yogurt while breastfeeding is a great way to ensure that you and your baby are getting the nutrients you need. Yogurt is packed with protein, calcium, vitamin D, probiotics, folic acid, potassium, magnesium, iron, and zinc – all important nutrients for nursing mothers and their babies.

So go ahead and enjoy a yogurt snack today!

— Update: 15-02-2023 — found an additional article 6 Superfoods Breastfeeding Moms Should Be Eating from the website for the keyword eating yogurt while breastfeeding.

Breastfeeding moms are the sole source of nutrition for their young infants. For at least the first several months, it’s more important than ever that babies need to consume a healthy and nutritious diet packed with all the right vitamins and nutrients. Breastfeeding moms need 330 more calories every day than the average non-pregnant woman. In addition to that, nursing women should up their intake of specific vitamins. These include DHA (an omega-3 fat), choline, and iodine, says Elizabeth Ward, M.S., R.D., author of Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy. She notes that most breastfeeding moms aren’t getting enough of the latter two nutrients by a long shot. To help ensure you’re fueling yourself with the right nutrients for you and baby, here are some dietitian-approved superfoods for breastfeeding moms.

While you’re focusing on your diet, take time to schedule a workout with Aaptiv. With thousands of workouts of varying lengths, we have a class for every busy mom. 

Fatty Fish

It’s important to avoid certain fish, particularly types high in mercury, both during pregnancy and while nursing. Fish that should be off the menu until you’re no longer breastfeeding include swordfish, king mackerel, tilefish, and shark (should you be so daring!). However, fatty fish such as wild or farmed salmon, pollock, catfish, shrimp, and canned light tuna are safe—and recommended! “Fish supplies DHA, a brain-building fat, as well as protein, vitamins, and minerals,” Ward explains.


Eggs provide high-quality protein for mom and baby. Additionally, Ward says they’re also a source of more than a dozen vitamins and minerals. Choline, in particular, is a nutrient found in eggs. Don’t be afraid to eat the yolk. In fact, that’s where all the nutrients are, with the exception of a few grams of protein found in egg whites, Ward adds.


If yogurt was an important staple in your pregnancy diet, keep it coming—especially the whole-milk, full-fat kind. “Fat provides a concentrated source of calories to help meet your body’s increased energy needs,” says Alissa Rumsey, M.S., R.D., C.S.C.S., owner of Alissa Rumsey Nutrition and Wellness. “Greek yogurt is an excellent source of protein. It’s also easy to eat when you’re on the go or busy taking care of your baby.” In addition, Rumsey points out that dairy provides calcium. This is crucial as studies have shown that women often lose 3-5 percent of their bone mass during breastfeeding. Besides dairy products, other sources of calcium include green vegetables, such as kale and collard greens.

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Whole Grains

“Enriched whole grains are fortified with folic acid, which all women of childbearing age should be consuming on a regular basis to help prevent birth defects should they become pregnant,” Ward says. You should aim for approximately 500 milligrams per day. This will help you reach your recommended dietary allowance of folic acid. Additionally, whole grains can ease some pesky postpartum symptoms, such as constipation.


Whenever possible, beans, peas, lentils, and chickpeas should be on the menu for breastfeeding moms. “Legumes supply fiber, protein, iron, folate, calcium, and zinc and are particularly good for feeding the beneficial bacteria in the gut that help boost your immune system,” Ward explains. “Breastfeeding women may feel run down because they are sleep-deprived from getting up at night. So it’s especially important for them to prevent getting sick.”

Sweet Potatoes

Sweet potatoes offer some serious nutritional benefits for breastfeeding moms. This is mainly due to their vitamin A content. One sweet potato contains a little over 18,000 IUs (a measure of fat-soluble vitamins). That’s more than half the recommended daily amount. “Vitamin A is necessary for vision health, immune function, and maintenance of organs such as the heart, lungs, and kidneys,” Rumsey notes. “The risk of vitamin A deficiency is higher for babies whose mothers are not eating enough vitamin A.”

— Update: 15-02-2023 — found an additional article 5 foods to boost your breast milk supply from the website for the keyword eating yogurt while breastfeeding.

Eating yogurt while breastfeeding

As a breastfeeding mom, you’ve clearly passed the hurdle of having your milk come in. And, that is not always an easy task. Often around three to four months I’ll get a call from clients or friends worried because when they last pumped, they noticed a decrease in their supply. Before getting too upset, let’s take a look at what could be going on.  Here are five ways to boost your breast milk supply.

Growth spurt

Your baby may be ready to change sizes again! Growth spurts are frequent when babies are under a year. Your breast milk will change based on this demand, but it may take some time for your body to get caught up. With each growth spurt comes an increase in caloric consumption, meaning babies want to eat more often and longer. Nurse on demand and see if this helps boost your supply.


Are you feeling more stress?  Those motherhood demands we all feel can take their toll. As stressors increase, like planning to go back to work, and you find you have a more active infant on your hands, it can feel overwhelming. Stress can decrease a mother’s breast milk supply, so be sure to check your stress levels and try to include a little self-care along with the infant care. Asking for help with baby and other household activities is a form of self-care.

Your diet 

Could you be under-eating? If so, it’s time to boost your calories. A little extra fatty goodness from an avocado, full-fat Greek yogurt, more olive oil on that salad, or munching on some nuts may be just what you need to help keep up your supply. Don’t forget that you need far more calories to support breastfeeding than pregnancy. This is not the time to focus on decreased energy intake (e.g. dieting, which we never recommend).


Are you drinking enough fluid? Hydration, hydration, hydration! Are you getting enough water to keep your body hydrated and to keep up with milk production? Keep a quart-sized glass of water next to your bed, a bottle of water next to the baby’s bed, and a full glass every place you may sit to nurse. If you are sensing thirst, honor it.

Foods that may boost milk supply

If you have those bases covered pull up a chair and sip on a mug of fenugreek tea. Let’s talk about galactagogues or foods that are thought to promote breast milk production.  While there aren’t stacks and stack of research to fully support these foods being “milk producers,” fortunately, there’s no harm in trying these with whole foods options.

1. Fenugreek: Skip the supplements and buy the seeds (far cheaper and you will actually know that you are in fact getting fenugreek). You can brew your own tea from the seeds (1 teaspoon in hot water) or add them to rice, couscous, or salad for an added delicious boost.
2. Brewer’s Yeast: This may have a potent taste for some so try adding brewers yeast to baked goods before cooking or blend into a smoothie.
3. Oatmeal: A daily bowl of oatmeal is good for digestion and milk production. Whip up some overnight oats if you find you’re low on time in the morning.
4. Chia or Flaxseeds: Both chia and flax seeds are packed with omega fatty acids, which may help with supply.
5. Vitamin A-rich vegetables or a juicy steak: Low iron doesn’t bode well for milk supply, so eating a spinach and carrot salad topped off with thinly sliced steak may be just the ticket to make improve your supply and make your taste buds happy.

Milk-boosting dessert

If you are craving something chocolatey and sweet, give this recipe a try.

Almond Butter Cups

▪ 1 cup oatmeal
▪ ¼ cup honey
▪ ¼ cup almond butter (or peanut butter, if preferred)
▪ 2 Tbsp ground flaxseed
▪ ½ cup almond butter
▪ ½ cup powdered sugar
▪ 1 Tbsp brewer’s yeast
▪ 3 oz dark chocolate

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  1. Line 12 muffin cups with muffin cup papers.
  2. To the make the oat base, dump oats, honey, almond butter, and flaxseed in a food processor (or high powered blender, such as Vitamix). Process dough for 1 minute. Scrape down sides and process for 30 seconds. Place 2 tsp of base in each muffin cup liner and press out with your fingers. Dip your fingers in canola oil if the dough is sticky.
  3. To make nut-butter filling, in same food processor bowl, dump almond butter, powdered sugar and brewer’s yeast. Process dough until combined. Press 1 tsp of dough mixture onto base.
  4. To make the chocolate topping, in a microwave safe bowl melt chocolate for 30 seconds. Stir. Melt for 15 seconds. Stir. Continue heating for 15 seconds if needed. Put 1-2 tsp of dark chocolate on top. Tap pan or use finger to help chocolate spread. (lick your finger after all are done!)
  5. Next, pop these into the freezer for 15-30 minutes to set up. Store in the refrigerator for 1 week or freezer for 3 weeks.

— Update: 16-02-2023 — found an additional article Six Foods Breastfeeding Mothers Should Eat from the website for the keyword eating yogurt while breastfeeding.

As a nursing mother, I am thinking about what I put into my mouth more than usual, considering that my daughter is consuming what I'm consuming. As I watch her grow before my eyes, I can't help but be amazed that I am solely responsible for her growth and development up to this point. As empowering and amazing as that feels, I can't help but feel an enormous amount of pressure. What I eat and drink directly effects both her short term and long term health. Luckily, if I make sure that I eat a balanced diet most of the time, enjoying treats here and there is perfectly fine. In fact, your breastmilk will provide the ideal source of nutrition to your baby even with a less-than-ideal diet, although your health as the nursing mom will suffer if your nutrition is not up to par. 

Along with continuing to take my prenatal multivitamin and eating a well balanced diet overall, here is a list of foods that I make sure are in my diet when I'm nursing, as they all pack a nutrition punch.


Salmon is a low mercury fatty fish that provides an excellent source Omega-3 Fatty acids, DHA and EPA. These two forms of Omega-3 are essential, meaning we do not produce them on our own, so we need to get them through the foods that we eat. Eating salmon is one of the best ways to reap the benefits of Omega-3. DHA and EPA are directly linked to brain, eye and nerve development in infants and toddlers and they also protect against cardiovascular disease. Salmon can also help to stabilize your blood sugar and control your appetite, which aids in healthy weight loss after pregnancy. 


One cup of strawberries contains only 50 calories but about 150% of your daily Vitamin C needs! They also provide a great source of fibre, which is especially important for new moms. Strawberries also provide a healthy dose of potassium, manganese, and folate. 

Greek Yogurt:

Greek yogurt has become very popular over the past few years, mainly due to its high protein content and delicious thick texture. Greek yogurt is an easy, convenient, and healthy snack for busy new moms and because of its high protein content, will help you feel fuller longer and will also help with post-partum weight loss. Yogurt also contains healthy bacteria, probiotics, which will keep your and your baby's digestive track in tip top shape. 


Milk is an excellent source of Calcium and Vitamin D, which are both essential for building strong bones and teeth in your baby not to mention maintain your own bone health. Milk is also a great way to stay hydrated while nursing, provides a great source of protein and is super convenient. A glass of milk or chocolate milk is my favourite go-to snack while I'm nursing because it hydrates as well as nourishes me and my baby (and I can drink it with one hand!).

Almonds and almond butter:

Almonds are not only a great source of protein, healthy poly-unsaturated fats and fibre, they are also a rich source of Vitamin E which, B Vitamins and phytosterols. Whole almonds, on their own or in a homemade trail mix, make for a convenient and healthy snack while nursing. Almond butter is a nice alternative to peanut butter and can be used as a spread on toast or a sandwich or can be added to oatmeal or a smoothie. If you notice any sort of reaction in your baby after consuming nuts of any kind, make sure to see your baby's doctor to rule out a possible nut allergy. 

Dark leafy greens:

Leafy greens such as spinach, swiss chard, and kale are jam-packed full of fibre, vitamins, minerals, antioxidants and much more. One of the minerals that is especially important for pregnant and breastfeeding women is iron and leafy greens boast a lot of it. It's important to note though that plant sources of Iron are not as well absorbed as animal sources (such as meat, poultry, fish and eggs), but if you pair these iron-rich leafy greens with either iron-rich animal foods or foods high in Vitamin C such as citrus fruits, strawberries or bell peppers, this helps with the absorption of the iron. Enjoy leafy greens in a salad, in soups or sandwiches or throw them into a smoothie (one of my go-to snacks while breastfeeding). 



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