Breast milk is unique and powerful. It’s the perfect food for a baby and contains all the nutrients, vitamins, and minerals needed. Breast milk is even credited with protecting a baby from illnesses and allergies. In addition to its many health benefits, breastfeeding is a beautiful bond between mother and baby.
But while breastfeeding is beneficial, it’s not always easy. Many mothers experience a decrease in milk supply throughout their breastfeeding journey. Thankfully, there are steps about what to eat to increase breast milk supply.
What to eat to increase breast milk supply?
Galactagogues are foods that help increase the milk supply. They are mostly herbs, grains, and vegetables believed to stimulate milk production. Some of the most common galactagogues are fenugreek, blessed thistle, fennel, flaxseed, barley, oats, and alfalfa.
Some food recommendations for boosting breast milk supply
In addition to foods high in galactagogues, there are other food recommendations for boosting breast milk supply. Some of these include foods high in protein, such as lean meats, eggs, fish, and dairy products. Eating ample fibre, such as bananas, lentils, and beans, can also help increase the milk supply. Additionally, dairy products, leafy greens, and iron-rich foods like spinach and lean beef can help boost milk production.
Tips for increasing milk supply
Lactation foods: Besides eating certain foods, mothers can also try lactation recipes. These recipes are known for containing several galactagogues, such as oats, flaxseed, brewer’s yeast, and more. Lactation recipes are also typically high in calories, protein, and healthy fats, providing additional nutritional benefits.
Breastfeeding Frequency: Breastfeeding frequency is an essential factor in increasing milk supply. Mothers should try to breastfeed every two to three hours or at least eight times daily. It will help ensure the baby gets enough milk and signal the body to produce more.
Avoiding Restrictive Diets: A well-rounded, balanced diet is essential to ensure the body has all the necessary nutrients to produce milk. Restrictive diets can limit the body’s ability to produce enough milk, so it is crucial to avoid them.
Other Lactation Aids: Besides eating certain foods and breastfeeding frequently, other lactation aids can increase milk supply. These may include pumping and hand expressing, skin-to-skin contact, taking a daily multivitamin, and staying hydrated.
In conclusion, increasing breast milk supply can be done through diet, breastfeeding frequency, and other lactation aids. Eating foods high in galactagogues, such as fenugreek, blessed thistle, and fennel, as well as foods high in protein and iron, can help boost milk production. Additionally, avoiding restrictive diets and using other lactation aids, such as pumping, hand-expressing skin-to-skin contact, and taking a multivitamin, can increase milk supply. With the proper diet, breastfeeding frequency, and lactation aids, mothers can successfully increase their breast milk supply.