Are you worried that you’re not producing enough milk for your baby? I know this feeling all too well and it was especially overwhelming when I had my first bundle of joy. Show Breastfeeding can be challenging, especially for new moms who are wracked with stress, self-doubt, and uncertainty. You’re trying to get the hang of things and I assure you, all these feelings are absolutely normal. When it comes to lactation and nutrition, there’s a myriad of information out there and it may be overwhelming. We’re here to give you the lowdown on the best foods for lactation to leave you feeling great and benefit your milk supply. Is Your Milk Supply up to Par?Do your breasts feel heavy when you first wake up? Are you hearing swallows when baby is at the breast? Is baby growing well? These might be indicators that your supply is doing just fine. Baby’s cheeks should look full when nursing, and your baby should release from the breast on their own. You can also tell whether you have enough supply by how blissful your baby looks once they’re done feeding. They should look relaxed, with loose arms and open hands, which would be an indication of satisfaction. How much does your baby pee? Once they start feeding well, they should wet around eight to 10 diapers per day. The urine should be light yellow or clear. Perhaps one of the best ways to tell that you have enough supply is to check whether your baby is gaining enough weight. After birth, babies lose a little weight, but they gain 4 to 7 ounces per week once they start feeding regularly and once mom’s milk comes in (1). Your breasts will also feel soft after feeding, and you might feel sleepy. What Causes a Low Milk Supply?A low supply of milk can occur for a variety of reasons. We’ll go over a few common ones here:
When Should I See a Lactation Expert?If the reasons above are not the cause of your low supply, you might want to see a lactation expert or even your doctor, to determine where the problem is. However, before you get to that point, why not try some solutions at home? How Do I Increase My Breast Milk Supply?
What Are the Best Lactogenic Foods?As a breastfeeding mom, you need all the nutrition you can get. This means you should strive to have a balanced diet with all the minerals and vitamins you need. That said, certain foods are more lactogenic than others. Since you’re looking for foods that will increase your milk supply, the following list is a great place to start. We’ve categorized the foods into several sections to make it easy for you to digest. See what I did there? Complex CarbohydratesCarbohydrates play a vital role when it comes to breastfeeding, and whole grains are always a better choice than refined carbs. The problem with refined carbs (such as white bread, white pasta or pastries) is that they lack fiber and can spike blood sugar. Go with complex carbs so you and the baby will both benefit. You’ll gain some slow-releasing energy to keep you going, and some fiber to keep your blood sugar in check and improve digestion. 1. BarleyAt this point, you probably already know that alcohol may inhibit milk production. However, barley, an ingredient of beer, is actually known to be lactogenic. It’s one of the richest sources of beta-glucan, which is a polysaccharide known to increase prolactin, the breastfeeding hormone (5). One of the best things about barley is that you can add it to soups, salads, or even stews. 2. OatsOats are excellent milk makers because they also possess a high concentration of beta-glucan, just like barley. Oats may not be the most flavorful food on their own, but they’re very easy to work into a diet. You can make muffins, cookies, crumbles, or even top it with fruits, and voila! 3. Other Whole GrainsWhole-wheat toast and brown rice also contain beta-glucan, which makes them incredible lactogenic foods. Of course, they need to be whole grain, white flour or white rice don’t make the grade. 4. Brewer’s YeastBrewer’s yeast is high in iron, selenium, chromium, protein, and B vitamins. It’s been used as a nutritional supplement for generations and has always been recommended as a milk booster. However, it passes easily into breast milk so you need to use it in small amounts to avoid gas or fussiness in your infant. Use it in your baked goods or pancake recipes. 5. Sweet PotatoesSweet potatoes are also a complex carbohydrate that contains vitamin A. This is an incredibly important vitamin because it’s essential for vision, cell and bone growth, and immune function (6). Plus, sweet potatoes are a good source of potassium. Awesome, right? 6. Beans and LegumesBeans definitely belong to your diet if you’re a breastfeeding mom. This is because they contain protein, fiber, and iron, as well as phytochemicals. Phytochemicals stimulate the immune system, help to regulate hormones, and increase milk production among other things (7). I love how easy beans are to have as dips, in chili or casseroles, and even on salads. The same goes for lentils. You’re worried about gas, right? If you actually eat them regularly, gas becomes a thing of the past. Furthermore, any gassiness is not likely to be passed on to your baby. VegetablesAs we all know, vegetables are our friends. They’re full of vitamins and minerals, and some have a great deal of water to help keep you nourished and hydrated. Besides that, your baby will get used to these foods via the milk and may end up liking them as well (8). You might escape having a picky eater! 1. Dark Leafy GreensLeafy greens such as spinach, kale, and broccoli are great galactagogues. They’re some of the best sources of protein, iron, and vitamins, which are essential minerals for both of you (9). 2. CarrotsCarrots possess beta carotene and vitamin B6 (10). These are essential when it comes to providing the extra energy that lactating moms need to improve their milk supply. 3. OkraOkra is one of those foods you either love or simply can’t stand, given the sometimes slimy texture. But if you want the benefits, it’s not hard to find recipes that make it taste delicious. High in folate, it’s also a good source of other vitamins and minerals including niacin, thiamine, potassium, magnesium, and calcium. 4. GarlicGarlic is a well-known galactagogue, and even though there’s no research backing up its effectiveness, many will claim it does work. Of course, garlic is one of those foods you want to take in moderation because of the odor. FruitsIt’s widely recommended to eat two servings minimum of fruit every day while breastfeeding. However, not all fruits are lactogenic, so let’s check out some of the yummy fruits out there that fit the bill. 1. OrangesOranges are the kings of vitamin C, which you need when you’re breastfeeding more than you did when you were pregnant. This vitamin plays a critical role in growing teeth, muscles, and bones in children. Yes, even for newborns! And the only way to give it to them is through breast milk. 2. Green PapayasCooked unripe papaya is one of the best galactagogues; they’re just wonderful at inducing lactation (11). Papaya contains carotenoids that can help in the absorption of vitamin A and beta-carotene for nursing moms. They’re easy to incorporate into smoothies and they make a healthy snack for both you and the baby. 3. BlueberriesYou already know that blueberries are a superfood given the antioxidants they contain — one of the highest amount of all fruits (12). These antioxidants will pass to your baby and help fight free radicals that could damage cellular DNA (13). 4. StrawberriesThese are another source of vitamin C that’ll make it easy for you to meet the recommended daily intake of 120 milligrams (14). They also feature a high water content, which will help keep you hydrated. It’s imperative for breastfeeding moms to stay hydrated in order to prevent fatigue. 5. BananasPotassium might have been important when you were pregnant, but it’s more so now that you’re breastfeeding. Potassium will keep your electrolytes and fluids in balance. Breastfeeding moms need 5,100 milligrams of potassium per day to have enough for two (15). 6. AvocadosAvocados contain protein and more potassium than bananas. Of course, there are other foods that contain potassium like potatoes, so you don’t need to pack up on avocados alone. They also contain folate which is good for brain function. For breastfeeding moms and their babies, avocados are a source of amino acids essential for cell growth. 7. Dried ApricotsHigh in fiber, vitamins A and C, potassium and calcium, dried apricots are a snack that surely packs a punch. But they also contain tryptophan, which can boost prolactin levels. Other calcium-rich dried fruits, like figs and dates, are great options, too. SeedsSeeds are not only an excellent source of fiber but monounsaturated and polyunsaturated fats as well. They’re packed full of minerals, vitamins, and healthy antioxidants (16). Even better, they help reduce cholesterol, blood sugar, and blood pressure. Some of them are super lactogenic, like the ones listed below. 1. FenugreekFenugreek and its seeds both contain phytoestrogens that help with milk production. Fenugreek, however, is not so good for people with diabetes, legume allergy, or even heart or thyroid disease. If you have any of those, consult your doctor before consuming it. Use it in moderation by eating it raw or incorporating it into other dishes. 2. ChiaChia seeds are amazing! They’re rich in calcium, protein, fiber, and magnesium. Apart from that, they pack a pretty powerful punch of omega-3 fatty acids (17). All these nutrients will leave you and your baby feeling fuller for longer. They also have a nice pleasant taste and you can incorporate them into salads, granola, smoothies, and more. 3. HempHemp seeds are a superfood, given their high levels of omega-3s. These are a complete protein which means they have essential amino acids that you and your baby need. They also come with a high concentration of vitamins and minerals including the B vitamins. They’re bursting with zinc and iron, which are essential for your baby’s growth. 4. FlaxSimilar to hemp seeds, flaxseeds contain fiber, protein, and omega-3 fatty acids. The secret to unlocking all the goodness is to grind them because the body doesn’t digest them well when they’re whole. You can also use flax oil which has a light, sweet taste. It pairs quite well with vegetables and incorporates seamlessly into smoothies. Flaxseeds will not only help with your milk supply but might combat inflammation too. Others1. NutsNuts are full of iron, calcium, zinc, and B vitamins, as well as fatty acids and protein, making them one of the best overall snacks. Almonds especially are considered a galactagogue. Other good options for milk-making support include cashews and macadamia nuts. Rather than roasted and salted varieties, try raw nuts when possible. 2. Greek YogurtCalcium is imperative for you and baby and you need to have 1000 milligrams per day. This is easy to meet with low-fat yogurt or Greek yogurt, which also contains protein. The best thing is that there are so many things you can do with yogurt. From eating it plain to adding fruits or granola, the list is endless. Unless your baby has a dairy intolerance, indulge yourself (18). 3. WaterYou’d be surprised at the number of moms who simply disregard water while breastfeeding. Hydration is super important. Water is essentially the base for your increased milk supply once you eat the right food. Drinking a minimum of eight glasses per day will leave you replenished. It’s also very important because, as I mentioned earlier, it’ll prevent fatigue on your end. 4. Nursing TeasLactation teas are basically made of herbs and certain supplements. You can make your tea as you please, either with a single herb or a combination. Some of the herbs you could combine include milk thistle, fenugreek, and blessed thistle. Apart from increasing your breast milk supply, teas are always a treat that comforts and relaxes a person. Not to mention how easy they are to prepare. Feedback: Was This Article Helpful? Thank You For Your Feedback! Thank You For Your Feedback! What foods help produce more breast milk?11 Foods That Increase Milk Supply. Dark Green Vegetables. Dark leafy green vegetables such as alfalfa, lettuce, kale, spinach, and broccoli are full of nutrients, especially calcium. ... . Fennell. Fennel is a plant from the Mediterranean. ... . Garlic. ... . Chickpeas. ... . Sesame Seeds. ... . Almonds. ... . Flaxseed and Flaxseed Oil. ... . Brewer's Yeast.. How can I quickly boost my milk supply?Increasing Your Milk Supply. Breastfeed every time your baby is hungry. ... . Make sure your baby is latching well.. Offer both breasts at each feeding. ... . Empty your breasts at each feeding. ... . Avoid bottles and pacifiers in the early weeks. ... . Get plenty of sleep, and eat a healthy diet.. Pump or express your milk. ... . Relax and massage.. |