What Breastfeeding Moms Should Eat to Boost their Milk Supply

Breastfeeding does not come naturally. You see all the images of moms breastfeeding and think it will be the same for you. The reality is breastfeeding is a skill, it takes hard work, commitment and patience. One aspect of breastfeeding is milk supply, it all comes down to demand and supply. The more your newborn demands, the more milk your body will supply. If you want to be in continuous supply there are food with lactation promoting properties called lactogenic or galactagogues. What’s commonly known are teas and lactation cookies containing galactagogues as well. However, there are a list of foods you can add to your diet.

Here’s a list:

Oatmeal – has properties that lower cholesterol, maintain a healthy blood pressure and help with lactation

Salmon - contains EFA and omega-3s which are highly nutritious for lactating moms. Opt for steamed, baked, grilled.

Spinach – is a good source of calcium iron, vitamin k and folate. Dark leafy green vegetables like spinach contain phytoestrogens which promote breast tissue & health.

Fenugreek Seeds - Chew on the sprouted seeds along with a glass of milk to prevent post-delivery constipation.

Papayas – commonly used in Asia as a galactagogue. It contains enzymes and phytochemical that enhance breast tissue to improve lactation. Papaya is a natural sedative that helps you relax and at the same time help with milk let down.

Asparagus - high in fiber, folic acid and contains phytoestrogens. The hormonal effect of phytoestrogens aid in milk production. It also contains tryptophan an essential amino acid which stimulates prolactin.

Brown Rice - is unprocessed rice with the outermost hull removed. It’s a complex carb which gives mom the energy for breastfeeding. It has hormone stimulant that boost lactation. Brown rice has magnesium, niacin, thiamin and vitamin b6.

Carrots – contain phytoestrogens and are high in beta-carotene. Carrots boost the quality of your milk supply. Carrot juice, carrot in your soup or as a snack had great benefits.

Water & 100% Juices - It prevents you from dehydration and replaces fluid lost during lactation. Have a glass of water when you are thirsty or even before you begin to nurse your baby.

Basil Leaves - Basil leaves have a calming effect which is important while lactating. It boosts your little one’s immunity levels. Add a few basil sprigs in your tea. Leave the sprigs for a while in hot water. Have this water first thing in the morning and experience the effect.

Chickpea - Chickpea is a protein snack and lactation booster for nursing mommies. It is a rich source of calcium, B-complex vitamins and fiber.

Sweet Potato – a major source of potassium. It has energy producing carbs and contains vitamin B & C.

Dill Leaves - look like a bunch of fine, dark green, silky hair. They have a distinct odor and are believed to boost milk supply. They have a high fiber content and Vitamin K. These helps to replenish the blood loss that happens during delivery.

Apricots - Dried apricots have certain chemicals which balance out the hormone levels in your body. Apricots are rich in calcium and fiber and help boost lactation, toss some in your oatmeal.

Foods to Avoid:

Avoid gas-generating foods such as potato, broccoli and cabbage leaves. Other foods such as thyme, parsley and peppermint are also said to affect your milk production adversely. If you are a vegan, consult a nutritionist skilled in mother/baby nutrition care.