I could see several moms using milk formula to feed their babies and I don’t think there’s anything wrong with that. They might be having low milk production or they can be having full time jobs so they didn’t get the chance to feed their babies with their breast milk. Though, low milk production is rare but may be caused by certain health conditions that could affect the baby’s weight gain especially when the infant’s nutritional needs are not met. I am actually a first time mom-to-be soon and I’m really trying to learn how I could increase my breast milk supply – not only it would be great for my baby but it is also cost-efficient.
Are you also wondering how to increase your breastmilk supply? Consider adding these to your diet:
1. Moringa
One of my favorite greens, the moringa plant also know as “drumsticks” is widely consumed Asian countries. The leaves as well as the pods of moringa plant are rich in micronutrients like calcium and iron which are needed by nursing mothers to help with recovery and health. They could also help in increasing milk supply by stimulating the mammary glands.
2. Brown Rice
It adds vital nutrients and dietary fiber to your diet, helps in weight loss and assists on boosting milk supply. Enjoy brown rice and incorporate it to make sweet and savory recipes.
3. Chickpea
Chickpea contains protein, micronutrients and other bioactive compounds. [mfn] Health Risks and Benefits of Chickpea (Cicer arietinum) Consumption [/mfn] It has phytoestrogens that has lactogenic properties. You may add chickpea to your different meals such as curries, soups and hummus dips.
4. Tofu
Tofu is a soy product that is protein-rich and contains several essential micronutrients that improves maternal health. [mfn] Traditional Galactagogue Foods and Their Connection to Human Milk Volume in Thai Breastfeeding Mothers [/mfn] As a result of its phytoestrogen content, tofu helps improve milk supply so add it on variety of food preparations such Stir Fry Tofu, Sizzling Tofu as well as in soups, salads and curries.
5. Oats
Oats is a whole-grain food which is very beneficial when added as a healthy breakfast for nursing mothers. It improves milk supply by increasing the oxytocin hormone levels. It also has connection with high levels of iron. So what are you waiting for? Prepare food using oats and create cookies, cakes, breads and porridges. I also add it to my smoothie!
6. Barley
Barley grain has a high nutritional content that could enhance breastfeeding by promoting serum prolactin levels. [mfn] NCBI: Barley [/mfn] You can add these when preparing soups, stews, curries, porrdiges as well as when baking biscuits, crackers and pancakes.
7. Sesame Seeds
Sesame seeds could promote prolactin secretion and improve breast milk supply considering it high amount of protein, calcium, fiber, other vital nutrients and phytochemicals such as quercetin and sesamin. [mfn] Histological Effects of Sesamum Indicum Seeds on Mammary Gland tissue in Female white Rats [/mfn] You may eat it as it is with lukewarm water or incorporate it to recipes such as salads, bread pasta and other homemade snacks.
8. Fenugreek
Fenugreek has several medicinal and nutraceutical properties. It also commonly consumed as lactogenic food as well. [mfn] NCBI: Fenugreek [/mfn] You may also add its to soups, stews and curries.
9. Ginger
Ginger is widely known for its several health and medicinal benefits and it includes increasing breast milk production. [mfn] NIH: Omega-3 Fatty Acids [/mfn] You can mix ginger pieces on your food and other favorite beverages.
10. Almonds
Almonds may promote breast milk production due to its estrogenic properties. It also offers vital nutrients including protein, calcium and healthy fats. You can eat a handful of it or add them to food or drink almond milk..
11. Flaxseed
Flaxseed contains phytoestrogens that may increase your breast milk supply. It also has alpha-linoleic acid (ALA) that is vital for mother and baby’s growth and development. [mfn] Seed of the month: Flaxseeds [/mfn] You may consume it after toasting or you can add it to your favorite soups and stews.
12. Turmeric
Turmeric, along with fenugreek and ginger could increase breast milk supply. You may add it to several food preparations such as soups, stews and curries.
13. Carrots
Carrot is a very nutritious root vegetable that can add not only color but also vital nutrients to your nursing diet. Regular consumption of it may also improve your breast milk supply. You mad mix it to your salads, sandwiches or cook with other vegetables to make a meal.
14. Spinach
Spinach is an iron-rich food that is effective and can replenish iron levels. It is very beneficial especially after losing a huge volume of blood after birth. Other iron-rich foods include red meat such as liver, beans, chickpeas and other leafy greens. This can be added to salads, sandwiches and soups.
15. Garlic
Garlic is known for its several therapeutic and medicinal benefits. You can add it to your diet to amplify flavor and attain its health benefits. However, it may alter the flavor of breast milk and may trigger colic in babies. Therefore, stay alert to any changes in your baby’s feeding pattern and behavior after you consume garlic.
16. Bitter Gourd
Bitter has indeed an enormous number of health benefits and it includes increasing breast milk supply. You may cook it with your meals or bake some chips to attain its benefits.
17. Dates
Dates may increase prolactin hormone levels and therefore enhance breast milk production. It can also provide several nutrients and phytochemicals that can improve overall health. It can be eaten handful as snacks or adding it to your favorite porridge and desserts.
18. Salmon
Salmon is high in protein, Vitamin D, Vitamin B12 and Omega-3 fatty acid that is beneficial for both mother and baby. It could improve breast milk supply and enhance milk composition. [mfn] Top Commercial Seafood Items [/mfn]
Check these: 18 Surprising Health Benefits Of Eating Seafood
19. Pumpkin Seeds
Pumpkin seeds are rich in protein, iron, and fiber that may boost milk production. It can be added to your diet in various ways. You may consume it teaspoonful or mix it with your soups, salads and porridges.
Pumpkin seeds as part of a healthy routine: Health Benefits of Seed Cycling
The information on this page is not intended to be a substitute for professional medical advice. Do not use this information to diagnose or treat your problem without consulting your doctor.
The Takeaway
It is important for first-time moms like me to know the benefits of consuming such foods to improve breastmilk supply. In addition, there are common foods that should be avoided which are anti-lactogenic such as sage, parsley, peppermint and chaste berry as well as alcoholic and caffeinated beverages. There is no evidence that these foods can decrease milk supply as it varies from each mother. It’s also best to speak with a breastfeeding expert.
Do you have more tips on how to increase breast milk supply? We would love to hear from you.
Please feel free to leave your thoughts on the comment section.
Resources:
- Health Risks and Benefits of Chickpea (Cicer arietinum) Consumption
- Traditional Galactagogue Foods and Their Connection to Human Milk Volume in Thai Breastfeeding Mothers
- NCBI: Barley
- Histological Effects of Sesamum Indicum Seeds on Mammary Gland tissue in Female white Rats
- NCBI: Fenugreek
- NIH: Omega-3 Fatty Acids
- Seed of the month: Flaxseeds
- Top 10 superfoods for breastfeeding moms
- Top Commercial Seafood Items
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