Bharat SainiLast Updated on August 20, 2023 by Bharat Saini
Breastfeeding is a beautiful and transformative experience for both mother and baby, but it can also come with its share of challenges. One common concern for breastfeeding moms is maintaining an adequate milk supply. While there are various factors that can influence milk production, such as stress levels and frequency of nursing, one key aspect to consider is the food you consume. Incorporating the right foods into your diet can significantly boost your milk supply and ensure your little one receives all the nourishment they need. In this article, we will explore some of the best foods that have been proven to enhance milk production in breastfeeding moms. So grab a cup of tea (yes, certain teas make the list!), and let’s dive into this delicious journey towards a thriving milk supply!
1. Watermelon
Watermelons are an amazing food source for new moms, providing protein, magnesium, vitamin B6, and good fats as well as galactagogue lycopene which stimulates and maintains milk production. Seedless varieties will contain even more of this galactagogue nutrient!
Fennel seeds contain estrogen-like compounds thought to increase milk supply, though there’s limited scientific proof. Try including some in a savory meal or enjoying tea made with them as part of your routine.
Chickpeas and other legumes contain high concentrations of protein, making them an essential part of breastfeeding mothers’ diets. Try making homemade hummus at home or pairing it with one of your meals to boost your milk supply.
Oatmeal contains iron, which can help increase your milk supply. Add cinnamon and honey for an even tastier breakfast! Many breastfeeding mamas swear by brewer’s yeast as an excellent nutritional supplement with B vitamins, iron, chromium and selenium content; sprinkle it onto salads or create smoothies using it!
2. Green tea
An appropriate and healthy diet is key for breastfeeding mothers, with certain foods known to contain essential compounds and nutrients thought to aid milk production.
Whole grains are one of the key superfoods. A cup of dry oats provides almost 2 milligrams of iron – an important mineral associated with increased breastmilk production if levels decrease below 2 milligrams. They are an indispensable food for breastfeeding mothers – slow-cooked oatmeal, trendy oat milk lattes or lactation cookies being just some examples – these staples should form part of their daily nutrition.
Fennel seeds, a food that boasts estrogen-like properties and has long been used as an aid for lactation, have long been considered one of the top milk boosters. You’ll often find them used in nursing tea blends alongside herbs such as fenugreek, blessed thistle and milk thistle.
Brown rice is an integral component of many breastfeeding households, offering essential dietary fiber and other nutrients to a breastfeeding mother’s body. Furthermore, studies indicate it could act as a galactogogue and increase milk production among breastfeeding mothers.
3. Garlic
Breastfeeding can be hard work, and new moms need the proper fuel in order to remain productive. Certain foods have been identified as galactagogues that stimulate milk production – these include oatmeal, garlic, apricots and dates, carrots, okra, ginger root and sesame seeds.
Apricots and dates boast high concentrations of calcium, dietary fiber, vitamin A and prolactin-producing hormone. Oats offer plenty of soluble fiber, protein and essential vitamins including B1, B6, vitamin C and potassium; garlic has long been recognized for its galactagogues properties; however research into its effectiveness remains limited; many breastfeeding mothers swear by it!
New mothers looking for extra ways to boost their milk supply should try supplementing with galactagogues such as galactogogues. KellyMom recommends consulting a certified lactation consultant first before taking any supplements or herbs that could boost it, as they will help identify what may be causing low milk supply as well as offer helpful tips.
4. Bitter gourd
Bitter gourd (Momordica charantia) is an edible plant belonging to the gourd family that also includes zucchini, squash, pumpkin and cucumber. Its fruit, skin, seeds and leaves contain rich sources of nutrition and phytochemicals.
Bitter melons have numerous health benefits, such as antioxidant, anti-inflammatory, obesity-fighting properties and antibacterial/fungal qualities. They also promote liver health while treating skin disorders; furthermore they’re known to act as galactagogues, or stimulators of milk production.
All parts of bitter melon can be beneficial, with its leaves and stems having the highest concentration of medicinal properties. They contain saponins, alkaloids, and terpenoids which contain anti-diabetic effects by increasing insulin function to use glucose as energy in the body more efficiently. Furthermore, bitter melon serves as a natural laxative and digestion stimulant while alleviating bowel problems as well as relieving hemorrhoids (11).
5. Sweet potato
Sweet potatoes have long been a part of diets worldwide, and it’s no secret why. Packed with beta-carotene that the body converts into vitamin A for vision, cell and immune system health; plus potassium, vitamin C and iron. Plus the deep orange-fleshed sweet potato boasts the highest concentration of antioxidant anthocyanins!
Breastfeeding requires eating foods rich in essential nutrients to remain energized and increase milk supply. Breastfeeding or pumping often will usually suffice; if not producing enough fatty milk however, supplements or lactation cookies could also be beneficial. A visit to a Le Bonheur Registered Lactation Consultant would provide more advice about what foods will promote healthy milk supply.
6. Chickpeas
Chickpeas and other legumes provide essential protein and other nutritional benefits to breastfeeding mothers, including iron and phytoestrogens which may increase milk supply. Try including chickpeas in curries, soups or dips such as hummus.
Sweet potatoes are complex carbs packed with Vitamin A, essential for developing vision, cell growth and immunity in babies. Plus they’re an excellent source of potassium!
Fennel seeds have long been recognized for their estrogen-like effects and traditional use in increasing milk supply. You may consume it as tea or find them in lactation products like fennel milk powder and cookies.
Nursing mothers need to drink plenty of water in order to remain hydrated and produce sufficient breast milk. Aim to drink 8 glasses a day when breastfeeding; additionally, visiting a lactation consultant could provide additional guidance as they may provide herbal or other supplements that support breastfeeding journey.
7. Poppy seeds
Fennel seeds have long been utilized as a natural galactagogue, or milk promoter, due to their phytoestrogen-containing bulb and thin green fronds that contain estrogen-like effects that help new mothers increase their milk supply. They can be ground into powder for tea-making or added as ingredients into salads or food recipes as needed.
Oats are an excellent source of iron, essential for breastfeeding moms as low levels can lead to anemia. Furthermore, oatmeal contains brewer’s yeast which has been shown to boost milk production – some moms swear by adding a pinch of brewer’s yeast into their coffee to give their supply a further boost!
Leafy green vegetables contain high concentrations of calcium, potassium, and protein–all vitally important nutrients for breastfeeding mothers. Try including spinach, kale and fenugreek leaves into your diet or as a smoothie addition; dark leafy greens also make great additions to omelets and other dishes!
8. Brown rice
Brown rice provides breastfeeding moms with essential nutrition such as protein, calcium and iron – it can even be mixed in with other whole grain sources like quinoa or barley for even more nutritional goodness!
Oats are another lactogenic food, packed with proteins known to stimulate milk production. Furthermore, their abundance in iron can be crucial when breastfeeding becomes difficult – consider adding some to oatmeal, smoothies or lactation cookies!
Sesame seeds are another lactogenic food and should be consumed regularly as either a snack or supplement in your daily meals. Rich in protein and healthy fats that help increase milk supply, they’re great when roasted or blended into smoothies for breakfast or enjoyed as part of lunch and can even be found in sesame-seed bars!
9. Seeds
Diet is key to breastfeeding success, with foods that help increase milk supply and keep you feeling full being especially important. This pumpkin lactation smoothie is delicious, quick to prepare and contains ingredients proven effective at increasing milk supply.
Fennel seeds from the fennel plant contain estrogen-like properties and may help increase milk production for nursing mothers. Either consumed raw or added to tea or soup recipes, fennel seeds have many uses that make them perfect for improving milk supply in nursing mothers.
Leafy greens may help increase your milk supply. They’re packed full of calcium, iron, protein and essential fatty acids – try including some kale, spinach or rocket into your diet!
Brown rice is an nutritious whole grain food that could assist postpartum weight loss while potentially acting as a galactagogue to increase breastmilk production (34). Add this delicious grain into your diet for sweet or savory dishes!
