You might wonder if your body produces enough milk for your baby if you have just begun breastfeeding. Understandably, this is one of the main concerns for new parents. You feel responsible for your baby’s happiness, growth and health. Every cry or uneasy moment could make you question your supply of milk.
The good news is that your body does a great job in most cases. You’re probably providing enough milk as long as your child is gaining weight steadily, has enough wet nappy production, and appears content after feedings. Many breastfeeding mothers are curious about ways to boost their milk production. Here are the Top 7 Lactation Boosting Foods for Breastfeeding Mums that may help naturally support your milk supply.
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These foods have been used by many parents for generations, even though they are not scientifically proven or guaranteed to increase milk production. It’s best to consult a lactation specialist or health care professional if you are concerned about low milk production. If you want to give your body an easy, natural boost, these foods are often associated with increased milk production.
List of 7 Lactation Boosting Foods For New Mothers
1. Oats, a classic milk-boosting staple
Oats are often the first food recommended to help support lactation. A warm bowl of porridge in the morning is a favourite for many breastfeeding parents. Oats are rich in saponins – compounds that have anti-inflammatory properties and support the immune system. This may help to increase milk production.
Oats are also a comforting food that is nourishing and hearty. These oats are also high in iron, calcium and B vitamins, which are all vital nutrients for tired parents who want to stay energised. Try granola or oat-based drinks, or oatmeal cookies if porridge isn’t for you.
2. Garlic: Strong Flavour, Strong Reputation
Garlic’s medicinal properties have been praised throughout history, from fighting colds to improving heart health. Garlic’s unique compounds may help support digestion and circulation.
Be mindful of the amount of garlic that you add to your food. Too much garlic in the milk of some babies can cause fussiness or alter its taste. Start slowly and observe how your baby responds.
3. Fenugreek seeds: A popular traditional remedy
Fenugreek seed has been used in many cultures to promote lactation. You can find them in capsules, teas, or even cooked into food.
Modern research has mixed results. However, many parents believe that fenugreek increases milk production. Fenugreek is rich in iron and magnesium. It also contains phytoestrogens, which are plant compounds that mimic hormones.
But be cautious. Fenugreek is not for everyone. It can cause stomach upset or body odour. Check with your doctor before using it on a regular basis.
4. Fennel Seeds – Gentle on you and your baby
Fennel seeds are another traditional galactagogue that has been praised by both parents and babies for their ability to promote milk flow. Fennel seeds are thought to have estrogen-like qualities that can help support lactation.
Fennel seeds can be eaten raw, added to soups and curries or brewed into tea. The mild licorice flavour adds a nice touch and can help reduce gas.
5. Leafy green vegetables: Powerhouses of nutrients
Nutritional superstars include spinach, kale and Swiss chard. Leafy greens, which are rich in folate, calcium and iron — all essential nutrients for breastfeeding — may help to support milk production by simply nourishing the body.
Eating plenty of vegetables can help you ensure that your diet is balanced. The high fibre content of vegetables can also help digestion and be beneficial during the postpartum period.
Leafy greens can be added to salads, smoothies, soups and stews. Incorporate them into your diet every day in some way.
6. Nuts are a portable source of protein and healthy fats
Nuts are a breastfeeding-friendly snack packed with protein, good fats, and essential minerals. Cashews and almonds are particularly linked to an increase in milk production.
Parents often enjoy a handful of nuts in between meals, or spread nut butter on toast or porridge, or add it to smoothies. In addition to the potential lactation benefits of nuts, their combination of healthy fats with protein makes them a great snack for parents who are sleep-deprived.
7. Lactation cookies: A tasty option worth trying
Many breastfeeding mothers bake or buy lactation cookies to help support their milk supply. The majority of recipes contain a mixture of milk-supporting components such as flaxseeds, brewer’s yeast and coconut oil.
Even if the berries don’t magically increase your supply, it’s a healthy treat. Sometimes, self-care and indulgence are just as important as nutrition.
Explore More Foods:
Brewer’s Yeast
Brewer’s yeast, which is often found in recipes for lactation cookies, is high in B vitamins. It has been used as a supplement since the 1950s to boost energy and milk production. You can sprinkle it on smoothies or add it to baked goods.
Flaxseeds
Ground flaxseeds contain phytoestrogens and omega-3 fatty acids, which can help balance hormones and promote milk production. Add them to smoothies, muffins or pancakes.
Barley
This ancient grain contains a lot of minerals and is very hydrating. Beta-glucan is a type of fibre high in which may help to support prolactin, a hormone that’s important for milk production. Try barley stews, soups or a warm salad.
Fluids Are ImportantÂ
Dehydration can reduce milk production. It is important to drink water throughout the day. You don’t have to drink litres of water at once. Keep a bottle near you and sip frequently, especially after and during feedings.
Also, you can hydrate yourself with herbal teas like fennel and fenugreek, coconut water, broths and fresh fruit. Sugary drinks can cause energy crashes and spikes.
Eat Enough Calories
Breastfeeding can burn an extra 300-500 calories per day. Your body may struggle to produce enough milk if you don’t eat enough. Eat regular meals that include carbs, protein, and fat.
Small, frequent meals will help you to stay energised.
You can also support lactation with other non-food tips
Here are some lifestyle and breastfeeding tips that can help.
1. Feed On Demand and Often
Your body will produce more milk if you breastfeed your baby. The most reliable method to increase or maintain supply is through frequent, effective pumping (or breastfeeding).
2. Make sure you have a good latch
Your baby’s supply may be affected if they aren’t draining their breasts properly. A good latch can also reduce nipple discomfort and increase milk flow. A lactation consultant is able to help if you are struggling.
3. Skin-to-Skin contact
It can also increase the amount of oxytocin, a hormone that aids in milk release. This encourages frequent feeding sessions.
4. Rest when you can
Lack of sleep can affect milk production to be affected. Even though long, uninterrupted sleep is a dream, you can rest during the baby’s naps. You can also ask for assistance when necessary.
5. Avoiding Excessive Stress
Stress can affect hormone levels, and chronic stress can interfere with your body’s ability to release milk. Try relaxing techniques, light exercise like stretching or a short stroll outdoors.
When To Ask For Help?
Don’t hesitate to seek support if you are concerned about your milk supply despite regular feeding and dietary changes. The following are signs of a real supply problem:
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There are very few dirty or wet nappies
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Poor weight gain
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Long and frequent nursing sessions without appearing satisfied
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The baby seems uninterested or lethargic in eating
There is help available. Help is available.
Final Thoughts
Each breastfeeding journey is unique. While some parents can produce a lot of milk, others have to work hard. You can boost your milk supply by incorporating these foods into your daily diet.
You don’t have to do everything at once. Start small, monitor your baby’s response and then adjust. Be kind to yourself. You are doing a great job nourishing a baby using your body.
