Nursing mothers don't need us to tell you that breastfeeding is a difficult task!
You probably also know that your body needs to be adequately nourished in order for your milk production to match your baby's needs.
Luckily, many foods are galactagogues that can increase breast milk supply!
Also known as lactogenic foods, they are high in vitamins and minerals that increase breast milk production, and the quality of your breast milk too.
In fact, breastfeeding mothers have been using these foods to increase breast milk and aid post-delivery recovery for generations!
Do note that these foods are recommended to be consumed as part of your everyday diet. If taken as supplements, please refer to the dosage as instructed.
As always, it's crucial to talk to a healthcare professional like your doctor or lactation consultant about your postpartum diet. That's because they can balance out your nutritional needs while also keeping in mind the foods that increase breast milk supply.
Without further ado, let's go over the foods that increase breast milk production!
Foods that Increase Breast Milk Supply for Your Baby
Salmon
Salmon is a mercury-free fish that is also a good source of Omega-3 and essential fatty acids for you and your baby.
Even just a small amount of salmon in your diet can help you increase your breast milk supply and produce more nutritious milk for your baby.
Oatmeal
Oatmeal is a good source of iron and fibre, so it's a wonderful choice for both you and your baby's digestion.
Maintaining a healthy iron level is an excellent strategy to encourage the quality and quantity of your breast milk supply.
Green, Leafy Vegetables
Dark green leafy vegetables like alfalfa, lettuce, kale, spinach, and broccoli are high in calcium, micronutrients, dietary fibre, and bioactive compounds that could improve postpartum recovery and maternal nutrition. They also include phytoestrogens, which may help increase your breast milk!
Garlic
Garlic is well-known for its immune-boosting, heart-healthy, and medicinal capabilities.
While garlic can help you increase breast milk supply, it can also alter the flavour and fragrance of your breast milk!
Interestingly enough, some babies seem to enjoy the taste! According to this Pediatric Research article, garlic-flavoured breast milk may keep your baby breastfeeding for longer.
On the other hand, certain babies may not be so partial to garlic, Furthermore, if your child develops a food sensitivity after consuming garlic-infused breastmilk you should try to avoid garlic for a while.
Garlic is super easy to incorporate into your diet. It can be used to flavour a variety of foods, including vegetables, meats, seafood, pasta, and sauces.
If you're looking for healthy lactogenic foods with garlic, check out our confinement recipes!
Brown Rice
Brown rice contains a hormone stimulant that aids in breast milk production.
Here's a tip: Try soaking the rice overnight before cooking it.
This makes the rice easier to digest for your body, thus helping to increase milk supply and nutrition for your baby!
Asparagus
Asparagus is a low-gas food that is also high in fibre, which is beneficial to breastfeeding moms. In particular, it's rich in vitamin A and vitamin K.
It also promotes some of the hormones that are necessary for nursing mothers to be able to breastfeed.
Almonds
Next on the list is another superfood!
Almonds, in particular, are excellent for improving your breast milk supply.
They are high in vitamins and minerals that are beneficial to your baby's development, as well as calcium, iron, vitamin E, polysaturated fats and Omega-3 fatty acids, which help your body increase breast milk production.
Almonds can also aid in shedding baby weight and healing stretch marks. In addition, almonds can boost the creaminess and sweetness of breast milk!
To increase your milk supply, you can take almonds as a snack, incorporate them in salads, or add them to drinks in the form of almond milk.
Fenugreek
Fenugreek seeds have been utilised to boost breast milk production for generations around the world. It's high in omega-3 fatty acids, which are crucial for your child's brain development.
Fenugreek leaves, which are high in minerals like beta-carotene, B vitamins, calcium, and iron, can also be used.
It's crucial to remember that fenugreek is a powerful plant that might induce bloating and gastrointestinal irritation in some people. Furthermore, it can potentially cause medication interactions, so consult your doctor before consuming any foods containing fenugreek.
Cumin Seeds
Cumin seeds are recognised for aiding digestion, relieving constipation, acidity, and bloating, as well as increasing milk supply. They're also high in calcium and vitamins.
To reap the benefits, toss these seeds in salads or soak them in water overnight and drink the water.
Poppy Seeds
Poppy seeds are known for their calming effects.
They're fantastic for calming down a frightened new mom, allowing her to relax and bond with her baby.
Available health information also suggests that regular consumption of poppy seeds helps to increase milk supply!
Fennel
Fennel seeds are excellent for increasing breast milk production due to their high phytoestrogen content.
Fennel seeds are also good for digestion, so if your infant is fussy, you might want to give them a try. Fennel tastes fantastic in tea or warm milk, so drink it down if you need a quick boost.
The fennel bulb, stem, and leaves are all edible too and can be used in soups, stews, and other fennel recipes.
Ginger
Fresh ginger is not only good for your overall health, but it can also help with the let-down reflex and improve breast milk supply.
While fresh ginger is generally regarded as safe for pregnant women, you should not take ginger supplements without first consulting your doctor. Heavy doses may cause miscarriage or heavy menstrual bleeding, both of which can be dangerous to you and your unborn baby.
Dates
Dates are high in calcium, iron, and potassium, making them an excellent snack to have while breastfeeding.
It's also a food that creates serotonin, a hormone that encourages newly breastfeeding mothers to produce milk. Furthermore, they're a good choice for controlling blood sugar, which you might need during nursing.
Sesame Seeds
Protein, calcium, fibre, and a variety of other nutrients abound in sesame seeds.
Its phytochemicals, including phytoestrogen, quercetin and sesamin, have been shown to increase prolactin secretion and, thus, breast milk supply.
Sesame seeds can be toasted and used in salads and other dishes, but sesame oil is the most convenient way to incorporate sesame seeds into your diet.
Tofu
Tofu is a nutrient-dense food that is high in minerals, vitamins, calcium, and protein.
Tofu is highly popular in Singapore and other East Asian countries due to its ability to increase breast milk supply.
Curry Leaves
These tasty leaves are believed to stimulate melanin production, blood circulation, and the body's ability to break down nutrients!
Curry leaves are also high in minerals, which can help a nursing mother in boosting milk supply.
Barley
Barley is a nutrient- and fibre-rich grain that can improve the nutritional content of your breast milk. It may also increase serum prolactin levels, which may aid in the production of breast milk.
Brewer's Yeast
Brewer's yeast, also known as baker's yeast, is a good source of B vitamins, iron, protein, chromium, selenium, and other minerals.
It is used by breastfeeding women to not only help them produce more breast milk, but also for other purposes such as increased energy, improved mood, and getting rid of the baby blues.
Water
Yes, we know it's not technically food, but it's important to stay hydrated when breastfeeding!
Breastfeeding involves providing your baby with the water that you put into your body. You may become dehydrated as a result, which will reduce your milk supply and quality.
Drink plenty of water to restore the fluids you're losing and keep your breast milk production where it needs to be.
To switch things up a little, try lactation teas instead of just plain water!
Ready-to-Eat Foods to Increase Breast Milk Supply
Don't have enough time to research recipes and plan out a whole menu?
We understand how busy breastfeeding moms can be!
Here are some ready to eat food items to add to your diet that will boost your milk supply on the days you don't feel like cooking:
Hummus
Hummus is a wonderful alternative for a mother who needs to enhance her breast milk flow because it contains chickpeas and garlic, which are already on this list. It's a terrific snack that's good for both you and the baby and tastes great.
Bone Broth
Bone broth is high in amino acids, collagen, and minerals, which your body requires to recuperate after childbirth.
You can buy this soup from your favourite restaurant or experiment and create your own recipes!
Broths are highly versatile, meaning you can include many of the foods mentioned above into one delicious dish. Plus, they're easy to cook in large batches - just store them in the freezer until you need them.
Furthermore, if you're attempting to cut back on your caffeine intake, bone broth might serve as a warming, nourishing substitute for coffee too.
Lactation Bakes
Lactation bakes are produced from a variety of milk boosting foods.
They're fantastic for increasing milk supply and improving the nutrient content of breast milk.
They're simply delicious - and you can get them right here!
Clookies has a variety of lactation bakes made from key milk boosting ingredients like Brewer's yeast, flaxseed meal, oats, and more!
Check out our lactation series here. Trust us, you won't be disappointed with the results.
Clookies: Your Best Breastfeeding Partner
All our lactation bakes are made with imported, quality, Halal-certified ingredients with serious milk boosting properties!
Apart from delicious lactation cookies and baked goods, Clookies also provides tailored advice, text-based lactation consultant services and more!
If you'd like to know more or have any specific lactation questions, don't hesitate to get in touch with us. Otherwise, you can reach us at clookiesforbabies@gmail.com or drop us a WhatsApp at 9109 9724.