As a new mum, you often ask yourself if you’re producing enough milk for your baby and if he/she getting the amount he needs. It’s completely normal to worry about your breast milk supply especially if you’re dealing with two new bodies at the same time.
You should know, though, that most mums just make enough milk for their child and you’re probably overthinking.
Still, if you notice that something’s wrong with your body or you have more questions, it’s best to visit a professional. They can provide constructive advice on how to increase your breast milk supply such as taking the proper diet.
Yes, there are different kinds of food to help your body make more milk. To give you an overview,here’s a list of foods to increase breast milk production!
9 Foods to Help Increase Breast Milk Production
Porridge oats, or simply oatmeal, it is a popular lactation aid for mums. Since it contains a high concentration of dietary beta-glucan, it can help mums produce more breastmilk.
In addition, oats are high in tryptophan, an essential amino acid, which is essential in increasing serotonin. This neurotransmitter then regulates mood, aids in digestion, and helps with sleep.
Typically found in Native American and Chinese medicine, dandelion has long been used to increase mums’ breast milk production. It is often eaten in salads or drank as a cup of tea.
Although it’s not considered a galactagogue per se, its leaf is high in iron and vitamin K which promotes a healthy diet, and, in turn, sufficient milk supply.
Eating dandelion leaves is generally considered as safe. However, avoid this food if you’re extremely sensitive or you’re taking diuretics.
Like dandelion, breastfeeding mums have long been eating alfalfa to make more milk. It is an oestrogen-inducing food that contains plant-components to increase breastmilk supply in lactating women.
However, be careful when eating alfalfa. Since it enters the breastmilk, its seeds can cause a disease flare and even trigger diarrhea for both mums and infants.
Fennel is a popular herbal galactagogue used by breastfeeding mums to promote milk flow. Both the plant and its seed, fenugreek, have high concentrations of phytoestrogens that increase breastmilk production.
Despite being a well-known breastfeeding food, it has side effects when eaten at the wrong dose. As a general rule, you can safely take up to 3 capsules (approximately 1725 mg) of fenugreek per day. Avoid eating it if you’re currently in diabetes and warfarin medication.
5. Brewer’s Yeast
Lactation consultants and other medical professionals often recommend brewer’s yeast as a nutritional supplement for lactating mums.
It is high in vitamin B, protein, iron, chromium, and selenium which help increase the supply of breastmilk. In addition, brewer’s yeast can combat fatigue or blues in both mums and infants.
However, be careful when taking this food as its bitter taste passes readily into breast milk. This might trigger gas or fussiness in some babies.
Since nuts have a high concentration of protein and fatty acids, they are also suggested as a dietary supplement for mums who want to increase their breastmilk supply.
These are easy-to-eat and readily available in different variations such as raw, sautéed, or chopped up.
One particular kind of nut you should consider is almond. This contains the neurotransmitter serotonin which ultimately helps in promoting lactation.
7. Sesame Seeds
Sesame seeds are another popular and highly-effective food to increase breastmilk supply. They are rich in estrogen and calcium which ultimately aid in milk flow.
Like nuts, sesame seeds can be eaten in a variety of ways (as a snack, as an ingredient, as a topping, etc.) but it’s best on its own. In addition, look for crushed sesame seeds for maximized benefits.
Garlic is more than a seasoning—it’s also recognised as a food that might possibly increase breast milk supply. One study, which shows that babies took more milk when their mums have eaten a garlic supplement, supports this claim.
However, garlic might only be effective due to the fact that infants like its flavour rather than it actually having a lactogenic effect.
Tea may be a beverage and not a food, nevertheless, it’s included in this list because of its lactogenic properties. Often made from herbs such as fenugreek, it can effectively boost milk supply and offers numerous health benefits
Aside from increasing milk, tea is one of the go-to options of lactating mums because they are easy to prepare.
If you feel like you’re not producing enough breast milk for your baby, feel free to try these foods which are proven to increase milk supply. Just make sure you don’t eat too much or take it with other medications to ensure its effectiveness and safety.
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