Many women worry about their capacity to produce enough milk, and insufficient milk is frequently given as justification for supplementation and the early termination of breastfeeding. To address this issue, consider the impact of maternal and neonatal health, infant sucking, proper latch, and feeding frequency on milk production. Oral galactagogues stimulate milk production, and the choice between pharmacological and natural galactagogues is frequently influenced by familiarity and local customs.
Galactagogues are foods that increase breast milk production and have been used for centuries by new mothers attempting to improve lactation. Galactagogues contain nutritional vitamins, minerals, and various chemical properties that can aid in milk production.
Here are 20 Fantastic Foods that will Increase Breast Milk
You need to keep hydrated to have enough breast milk for your baby. Since breast milk contains 87% water and postpartum fluid loss is higher than usual, it is crucial to stay hydrated during breastfeeding.
Aim for eight glasses of water daily.
2. Oat Milk
Oatmeal is a whole grain that contains beta-glucan, which increases prolactin levels. The milk is a naturally sweetened drink made from oats; you can add it to cereal.
3. Healthy Teas
People who want to increase their milk supply always choose lactation teas as a remedy. They contain herbs that support lactation and boost breast milk production, including fenugreek, blessed thistle, milk thistle, and fennel. Additionally, they are soothing, unwinding, and simple to make.
4. Whole Grains
Whole grains, such as barley and brown rice, are nutrient-dense and have been shown to increase prolactin, an essential hormone in breast milk production. In addition, they are simple to incorporate into a variety of dishes to make a filling and healthy diet that will increase milk production.
Oats are a fantastic source of iron, which may aid in boosting breast milk production. They are the most well-known source of breast milk because they contain the most dietary beta-glucan of any food. Incorporating cooked oats with fruit on top into your diet is simply making muffins, cookies, or crumbles. The preferred food of lactation consultants is steel-cut oats.
According to studies, increasing your intake of garlic and other savory foods can boost your milk production. This food is a favorite among nursing mothers because it is generally healthy and is thought to act as a galactagogue, increasing breast milk production. You can increase the amount of garlic in your diet by adding garlic to a variety of foods, such as pasta, vegetables, meats, seafood, and sauces.
Garbanzo beans, or chickpeas, are a popular legume in Mediterranean and Middle Eastern cuisine. Since the time of the ancient Egyptians, nursing mothers have consumed chickpeas to produce more breast milk. In addition to being a healthy food with a high protein content, chickpeas also contain plant estrogens that may act as galactagogues. In addition to adding them to pasta or salads, you can eat this nutritious bean by making hummus, a tasty spread, or dip made from chickpeas.
Where to Buy
- Whole Grains
- Mountain Rose Herb
Fenugreek is a Greek hayseed used as a galactagogue in preterm newborn mothers to increase milk volume and prolactin levels. The seeds contain high omega-3 fatty acids, beta-carotene, vitamin B, calcium, and iron. Fenugreek leaves contain nutrients such as beta-carotene, vitamin B, calcium, and iron. Tea, savory dishes, roti, and puri can all benefit from adding fenugreek seeds.
Fresh ginger is a healthy addition to any dish and has been associated with increased milk production and the milk letdown process. It can be added to plates by cooking with fresh ginger, consuming ginger ale made with natural ginger, or boiling raw ginger to make tea.
Almonds are high in proteins and antioxidants, which benefit health and milk production. They are also high in protein and calcium; nursing mothers use them to increase their milk’s creaminess, sweetness, and quantity. Toss a handful into your trail mix for a satisfying snack.
Phytoestrogens found in flaxseeds play a role in lactation. In addition, they contain essential fatty acids, and you can add them to salads and dessert recipes.
Fennel is a Mediterranean plant that can be eaten raw or cooked. Its seeds are used to flavor various foods, and its bulb, stalk, and leaves are edible. Fennel’s estrogens may aid nursing mothers in producing more breast milk. The seeds are used to increase milk supply while also decreasing gas and colic. These advantages are thought to be passed on to the baby via breast milk. You can soak a teaspoon of the seeds in a cup of water overnight and drink it the following morning or use it to make tea.
13. Dark Green Vegetables
Alfalfa, lettuce, kale, spinach, and broccoli are dark leafy green vegetables rich in nutrients and phytoestrogens that can help breast milk production. Green leafy vegetables, like cabbage or broccoli, may cause nursing mothers to worry that eating them will make their infants more fussy and gassy. However, this is untrue because these vegetables do not pass their carbohydrates into breast milk.
14. Brewer’s Yeast
Brewer’s Yeast is a beneficial dietary supplement with minerals like selenium, chromium, iron, and B vitamins. It is often used to increase breast milk production in popular lactation snacks. But in some infants, it can result in gas and fussiness. One can use brewer’s yeast powder in small amounts in baked goods, and it is simple to incorporate into meals and smoothies.
15. Apricots and dates
Apricots and dates contain prolactin, which signals the body to produce milk. They are high in nutrients like dietary fiber, vitamin A, vitamin C, and potassium. Fresh apricots are preferable to canned, and dried apricots are convenient to carry in your purse. Dates are also high in fiber and calcium and are naturally sweet.
- Whole Grains
- Mountain Rose Herb
16. Banana Flower
Balbisiana Musa Colla is a traditional food that can boost breastfeeding mothers’ breast milk production and prolactin levels. Its extract significantly affects breastfeeding mothers’ breast milk production and prolactin levels. Therefore, it could be a daily menu alternative for postpartum mothers and a solution for midwives.
For centuries, Asian cultures have used boiled papaya as a galactagogue, but it has only recently been studied. You can eat it raw with yogurt, cereal, and other fruits or use it to make Thai-inspired soups, salads, and noodle dishes. Unripe papaya is a popular galactagogue because it is a natural sedative that can help relax and increase milk production.
18. Katuk leaves
Katuk leaves (Sauropus androgynous) have long boosted breast milk production. They contain vitamins A, B1, and C, tannins, saponins, and papaverine alkaloids.
Natural sources of folic acid, calcium, and good fats in milk aid in milk production, which provide a baby with a balanced diet. To increase breast milk production, consume a glass of milk twice daily. Milk substitutes like almonds, soy, and tofu are good options for lactose-intolerant mothers.
Lentils contain a lot of protein, minerals, and vitamins. They also contain dietary fiber, which promotes the production of breast milk.
Where to Buy
- Whole Grains
- Mountain Rose Herb
LINKS TO RESEARCH REFERENCES
- EFFECT OF MUSA BALBISIANA COLLA EXTRACT ON BREAST MILK PRODUCTION IN BREASTFEEDING MOTHERS | Belitung Nursing Journal (belitungraya.org)
- Evaluation of early postpartum fenugreek supplementation on expressed breast milk volume and prolactin levels variation – Science
- Effect of Papaya Decoction (Papaya Carica L.) on Increasing Breast Milk Production in Breastfeeding Mothers | International Journal of Public Health Excellence (IJPHE) (ipinternasional.com)
- An Analysis of Mother’s Knowledge about the Benefits of Katuk Leaves as Food to Increase Breast Milk Production in Saba Sitahul-Tahul Village, Portibi District, North Padang Lawas Regency Year 2022 | International Journal of Public Health Excellence (IJPHE) (ipinternasional.com)
- Oral galactagogues (natural therapies or drugs) for increasing breast milk production in mothers of non-hospitalized term infants – Foong, SC – 2020 | Cochrane Library