As an RDN and IBCLC, Here's What I Actually Tell Moms About Nutrition and Supply

Thelma Tun-Thein, RDN, IBCLC

Natural Beginnings · Arlington, VA · Telehealth nationwide

As both a Registered Dietitian and an IBCLC, I get asked constantly: 'What should I eat to make more milk?' The answer is more nuanced than the internet makes it sound.

First: you don't need to overeat. Your body is designed to make milk even when calories are modest. What matters more than quantity is nutrient density — protein, healthy fats, hydration, and key minerals like calcium and iron.

Second: some moms do have supply dips tied to specific nutrient gaps. Iron deficiency, for example, is surprisingly common postpartum and can affect both energy and milk production.

Third: hydration matters, but you don't need to force gallons. Drink to thirst, and pay attention to the color of your urine.

Every mom is different. That's why I combine nutrition counseling with lactation care — it's never just one thing.

This page is for education only and is not medical advice. Always consult your healthcare provider.

© 2026 Thelma Tun-Thein, RDN, IBCLC. All rights reserved. This site is for education only and is not medical advice. Always consult your healthcare provider for diagnosis and treatment.