Raising a baby is a challenging but very rewarding process. However, one of the repetitive and difficult parts of taking care of your newborn child is ensuring that they get plenty of breast milk. To do so, you may need to change your diet and a few habits.
Eating a well-balanced diet can help you lactate more and provide your baby with a steady supply of breast milk. Fortunately, various foods are readily available in the supermarket to increase milk supply. Let’s learn a few of them and their benefits!
Importance of Diet in Lactation
Breast milk production is driven by demand and supply. The more your baby nurses, the more milk your body produces. Consuming foods to increase milk supply rich in vitamins, minerals, and nutrients can significantly boost milk production. For instance, proteins provide the building blocks for milk production, while fats are essential for the energy needs of breastfeeding moms.
What are Galactagogues?
Galactagogues are foods, herbs, or medications that can help increase milk supply. These substances promote the secretion of prolactin and oxytocin, hormones that are essential for milk production.
Certain herbs like fenugreek, blessed thistle, and fennel are renowned for their galactagogue properties. Additionally, specific foods such as oats, barley, and brewer's yeast can also help. While galactagogues can be beneficial, it is important to approach them with caution and consult with a healthcare professional to avoid any potential side effects or interactions with other medications.
Top Foods to Increase Breast Milk Production
As a breastfeeding mother, there are a few changes you have to make in your diet since you are basically feeding two people. Below are some of the foods that you should add to your diet to boost your milk production:
- Oats- Rich in iron and fiber, oats help increase milk supply. They are also believed to reduce stress, which can negatively impact milk production.
- Barley- High in beta-glucan, barley helps stimulate the prolactin hormone, which boosts milk production.
- Fenugreek Seeds- These seeds are popular for their lactogenic properties. They contain phytoestrogens that enhance milk production.
- Fennel Seeds- Fennel seeds contain anethole, a compound that mimics the action of estrogen, promoting milk production.
- Brewer’s Yeast- A good source of B vitamins and chromium, brewer's yeast is known to boost milk supply and energy levels.
- Garlic- Garlic slightly enhances the flavor of breast milk, encouraging the baby to nurse more, which in turn increases milk production.
- Green Leafy Vegetables- Vegetables like spinach, kale, and broccoli are rich in calcium, iron, and folic acid, which are important for lactation.
- Nuts and Seeds- Almonds, flaxseeds, and sesame seeds provide essential fatty acids and protein, aiding in milk production.
How to Incorporate Galactagogues into Your Daily Diet
Adding various foods to increase milk supply in your diet ensures that you get all of the nutrients you and your baby need. Whole grains, fruits, vegetables, lean proteins, and healthy fats all contribute to better milk production.
The great thing about galactagogues is that they are readily available in most foods and ingredients. Below are some of the ways how you can incorporate it into your daily diet:
- Oatmeal Breakfast: Start your day with a bowl of oatmeal. Add some fruits and nuts for extra nutrition. Oatmeal is easy to prepare and can be a delicious way to boost your milk supply.
- Fenugreek Tea: Drinking fenugreek tea is a simple way to include this powerful galactagogue in your diet. Steep fenugreek seeds in hot water and enjoy it a couple of times a day.
- Fennel-Infused Meals: Incorporate fennel seeds into your cooking. They can be added to soups, stews, and even salads. Fennel bulbs can be roasted or sautéed for a tasty side dish.
- Garlic-Rich Recipes: Use garlic generously in your meals. It can be added to pasta, stir-fries, and other dishes. Garlic not only enhances flavor but also supports lactation.
- Lactation Cookies: Bake lactation cookies using brewer's yeast, oats, and flaxseed. These cookies can be a nutritious snack and help boost your milk supply.
- Leafy Green Smoothies: Blend spinach or kale into smoothies. Combine with fruits and a protein source like Greek yogurt for a refreshing and nutritious drink.
- Nut Snacks: Keep a stash of almonds, cashews, or other nuts for snacking. They are convenient and provide a quick boost of energy and nutrients.
Signs of Adequate Milk Supply
Once you have incorporated foods rich in galactagogues, you’ll notice an increase in your milk supply. Below are other signs that indicate you're giving adequate milk to your baby:
- Steady Weight Gain in Baby: Regular weight gain is one of the most reliable signs that your baby is getting enough milk.
- Frequent Wet Diapers: Your baby should have at least six to eight wet diapers a day. This indicates good hydration and adequate milk intake.
- Content and Satisfied Baby: After feeding, your baby should seem content and satisfied. Fussiness or constant hunger may indicate a need to assess milk supply.
- Regular Bowel Movements: Consistent and regular bowel movements are a good sign of adequate milk intake. Breastfed babies typically have frequent stools, especially in the first few weeks.
- Breast Softening After Feeding: Your breasts should feel softer and less full after feeding. This suggests that your baby is effectively emptying the breast and receiving enough milk.
The main challenge, especially for busy moms, is how to extract and store your breast milk. Fortunately, there’s a simple solution to that. Use a wearable breast pump to help you pump milk discreetly while on the go.
While there are many wearable breast pumps in the market, we highly recommend the eufy breast pump. It has a heating feature that significantly increases the volume of milk mothers can produce. The heat from the device reduces clog and improves milk flow resulting in more yield.
Conclusion
Once you’ve incorporated various foods to increase milk supply, providing milk to your baby becomes much easier. You also benefit from eating foods rich in galactagogues since they are packed with other vitamins and minerals you need for your daily nutrition.
FAQs
Which foods are considered the most effective for increasing milk supply?
Oats, fenugreek, and fennel are among the most effective foods for increasing milk supply. Oats are rich in iron and beta-glucan, which boost prolactin levels. Fenugreek contains phytoestrogens that enhance milk production. Fennel also contains phytoestrogens and helps with digestion, making it beneficial for both mother and baby.
What should I drink to increase breast milk?
Hydration is vital for maintaining a healthy milk supply. Drinking plenty of water is essential, but herbal teas such as fenugreek tea and fennel tea can also help. These teas contain galactagogues that support milk production and provide additional benefits like aiding digestion and relaxation.
Are there any foods to avoid while trying to increase milk supply?
Certain foods might negatively impact the milk supply. Peppermint and sage are known to reduce milk production, so they should be consumed in moderation. Alcohol and caffeine can also affect milk supply and should be limited. A balanced diet focusing on nutrient-rich foods will support optimal lactation.
