10 Foods that Helps to Boost your Milk Supply
Breastfeeding is natural but it does not come naturally. The reality is breastfeeding takes time, its hard work, commitment and patience. One aspect of breastfeeding is milk supply, it all comes down to demand and supply. If you decide to breastfeed, you should eat a nutrient-dense diet of whole foods. Your focus should be on foods rich in vitamins A, B1, folate, B12 and minerals calcium, iron and zinc, which are often insufficient in lactating mamas. Also, eat plenty of healthy fats, especially omega-3 fatty acids. And of course, drink water! Lots of water!
It’s all good to say you want to breast but one aspect that gets overlooked is milk 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.
Consider these foods, they are lactation superstars:
Oatmeal - has properties that lower cholesterol, maintain a healthy blood pressure and help with lactation
Beans (especially black, navy and pinto)
Salmon - contains EFA and omega-3s which are highly nutritious for lactating moms. Opt for steamed, baked, grilled.
Sweet potato - a major source of potassium. It has energy producing carbs and contains vitamin B & C.
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.
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.
Foods such as thyme, parsley and peppermint are said to affect your milk production adversely. If you are a vegan, consult a nutritionist skilled in mother/baby nutrition care.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Along with these foods herbs are known to support milk production. Our CODDLE tea is one of the products in our recovery kit. It's made with lactating herbs such as blessed thistle and nettle. Drinking tea will not only boost your milk supply, tea has a calming effect. It warms your body and helps fight the baby blues.
Teas and lactating foods are not a 'cure' for low supply. If you want to produce more milk, one key way is the efficient removal of breastmilk. In other words, breastfeed and/or pump regularly. If you're still having difficulty, reach out to an IBCLC.
Breastfeeding is more than having lots of milk. Breastfeeding leaves your nipples sore, dry, cracked and bruised. Adding our nipple balm to your regimen before and after every feed reduces your chances of quitting early - no cracked nipples means you will breastfeed longer. Our balm is voted 1 of 8 best nipple balm for 2021. 🏆 Apply our balm to your nipple and areola before and after every feeding and as often as needed.