Health

The best foods to boost breast milk supply

Discover these ten lactogenic foods that can naturally boost your breast milk supply. Incorporate them into your diet for healthier breastfeeding by micksnee
Estimated reading time: 2 min 57 sec
The best foods to boost breast milk supply Photo by Vlada Karpovich on Pexels

For new mothers, ensuring a plentiful supply of breast milk is essential for the nourishment and growth of their babies. While every woman’s body is different, there are certain foods that can help increase breast milk supply.

These foods are known as lactogenic foods, and they can provide the necessary nutrients and hormones to support milk production. Let’s take a closer look at some of the best foods to boost breast milk supply:.

1. Oats

Oats are a popular choice for increasing breast milk supply due to their high fiber content and rich nutritional profile. They are also a good source of iron, which can help prevent anemia in breastfeeding mothers.

Enjoy a warm bowl of oatmeal for breakfast or incorporate oats into baked goods and lactation cookies.

2. Fenugreek

Fenugreek is an herb commonly used in traditional medicine to stimulate breast milk production. It contains compounds known as phytoestrogens that can mimic the effects of estrogen, a hormone involved in milk production.

You can consume fenugreek in the form of herbal supplements or drink fenugreek tea.

3. Fennel

Fennel is another lactogenic herb that can help boost breast milk supply. It is believed to stimulate the production of prolactin, a hormone responsible for milk production.

You can incorporate fennel into your diet by adding it to salads, soups, or steaming it as a side dish.

4. Salmon

Salmon is an excellent source of omega-3 fatty acids, which are essential for brain development in infants. These healthy fats can also help increase breast milk supply.

Aim to include fatty fish like salmon in your diet at least twice a week to reap the benefits.

5. Barley

Barley is a grain rich in beta-glucan, a type of fiber that can boost milk production. It is also high in vitamins and minerals like selenium and B vitamins, which are vital for overall health. You can enjoy barley in soups, stews, or as a side dish.

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6. Brewer’s Yeast

Brewer’s yeast is a nutritional supplement that can increase breast milk supply. It is rich in essential nutrients like B vitamins, iron, chromium, and selenium.

You can find brewer’s yeast in tablet or powder form and add it to smoothies, baked goods, or lactation cookies.

7. Carrots

Carrots are not only rich in beta-carotene but also known to enhance lactation. Beta-carotene is converted into vitamin A, which is crucial for the development of your baby’s eyes, skin, and immune system.

Add carrots to your salads, soups, or steam them as a side dish.

8. Papaya

Papaya is a tropical fruit that has been used for centuries to promote lactation. It contains enzymes such as papain and chymopapain, which are believed to help increase milk production.

Enjoy fresh papaya slices or blend them into smoothies for a refreshing treat.

9. Nuts and Seeds

Nuts and seeds like almonds, cashews, flaxseeds, and sesame seeds are excellent sources of healthy fats that can enhance breast milk production. They are also packed with essential nutrients like vitamin E, calcium, and magnesium.

Make a trail mix with these nutritious ingredients or sprinkle them on salads and yogurt.

10. Dark Leafy Greens

Dark leafy greens such as spinach, kale, and Swiss chard are not only rich in vitamins and minerals but also contain phytoestrogens that can increase milk production. Add these greens to your salads, smoothies, or lightly sauté them as a side dish.

Remember, it’s important to maintain a well-balanced diet and stay hydrated to support healthy milk production. Make sure to consult with your healthcare provider or a lactation consultant for personalized advice and recommendations.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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