Increase your milk supply with these 10 superfoods
Knowing what foods you can eat while breastfeeding and how it affects your baby and your milk supply is a powerful way to take control of your breastfeeding success. Below is a list of 10 foods that will increase your milk supply.
Please notes that stress, dehydration and lack of nutrition are huge in effecting how much milk woman produce. Also, the frequency of nursing effects a woman’s milk supply as well. All of these should be addressed before changing too many things to increase milk supply.
Lastly, always consult with your healthcare professional if you notice changes in your body, baby, how you are feeling and also before committing to any new changes.
Again, the most common reasons for low milk supply are not nursing often enough, illness, fatigue, stress and returning to work, so these factors should be addressed before turning to herbal supplements to increase supply.
Oatmeal is a great way to smart your morning, it’s especially great if you are breastfeeding. Oatmeal is a great source of Iron, at times milk supply lowers due to lack of Iron. Even after giving birth, your LO (little one) will still be taking most of your vitamins and nutrients so it’s important to continue to take a multivitamin even after birth. To spruce up your oatmeal, try adding fruit and berries to it or adding almonds and some brown sugar.
Whole Grains are also important. Whole grains such as Breads, Rice, Pasta, Oatmeal as listed above are great sources of fiber and iron. Brown rice, whole-wheat pasta and oatmeal are all complex carbohydrates, meaning they keep you feeling full longer, and you won’t get those energy dips you do with refined carbohydrates.
Whole grain versions — are an important source of B vitamins, minerals and fiber. Fiber helps you feel full longer, keeps blood sugar levels steady and aids in digestion. Make oats a part of your diet every day. They are really rich in fiber and help in milk production. Plus, they are high in iron.
Garlic , according to VeryWellFamily, is another great source for increasing lactation that isn’t too difficult to incorporate into your diets. Garlic is believed to be a galactagogue, and it has been used for many years as an herbal treatment to stimulate breast milk production and increase the supply of breast milk.
When studied, it was observed that when breastfeeding mothers consumed garlic, their infants stayed at the breast and breastfed longer. And, since an increase in breastfeeding can lead to an increase in the breast milk supply, this may be one of the reasons garlic can help breastfeeding moms make more breast milk.
Warnings and Side Effects
- Garlic can be dangerous if it is given directly to a baby. The only way your child should receive the benefits of garlic is through your breast milk.
- Garlic can be irritating to some women and some infants. If you or your baby do not tolerate garlic well, stop using it.
- Garlic can lower your blood sugar levels. If you suffer from hypoglycemia or diabetes, avoid using too much garlic.
- The overuse of garlic can thin your blood. Be careful if you're taking anticoagulant medication (blood thinners).
Salmon and Sardine are an excellent source of protein, salmon is rich in vitamin B12 and omega-3 fatty acids. It is also one of only a few sources that has natural vitamin D, and many women have vitamin D deficiencies. B12 and omega-3 are thought to help ward off postpartum depression. Salmon is great for breastfeeding moms because it contains large amounts of DHA, a type of fat important for the development of a baby’s nervous system. Wild-caught, farm-raised or canned salmon is good for you. Both salmon and sardines can increase breast milk production.
Apricots are a great source for increasing your milk supply. Because of it’s seasonality, switching to dried apricots is just as effective. Look for brands that do not add sugar to their dried fruit. According to Sanford Health, Eating apricots and dates can increase prolactin, which is the hormone that tells your body to produce milk. Apricots contain essential nutrients such as dietary fiber, vitamin A, vitamin C and potassium. ... Dates are also calcium-rich, high in fiber and naturally sweet.
Leafy greens are rich in vitamins A, C, E and K as well as fiber, antioxidants and minerals including calcium. Plus, they are so low in calories you can eat them all day long and not have to worry about how many calories you have consumed. Shoot for a minimum of one serving a day. Put them in your breakfast omelets, smoothies, salads, stir-fry, casseroles, etc. Broccoli and Swiss chard are nutrient-dense and high in calcium; spinach is rich in iron. When you just don’t have time to wash, cut and prepare veggies, buy the pre-cut veggie trays Or go to the frozen section for steamer veggie bags.
Brewer’s Yeast Powder for Lactation
Many moms swear by this powder made by Mommy’s Knows best. High quality yeast for lactating mothers, Perfect for baking lactation cookies, brownies, bars, and other baked goods for breast milk supply increase
Boosts energy levels and combats fatigue, the protein, iron, and B vitamins help to combat fatigue and fight off the baby blues, especially if you are taking it as dietary supplement while you’re breastfeeding
Elevates mood and sense of well-being. Research suggests B vitamins and chromium can improve the symptoms of depression which will have a positive impact on your mood.
Nutritious Lactation Support, While our brewer's yeast is debittered with no extra ingredients added, the nature of pure brewer’s yeast powder will still have some slight notes of bitterness. Brewer’s yeast is believed to be a galactagogue, which is a supplement that nursing mothers use to support lactation and make more breast milk.
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Fenugreek is an herb that has been used for hundreds of years by nursing mothers to increase their milk supply. A 2018 review of studies Trusted Source of 122 mothers who took fenugreek showed that the herb really did increase — significantly increased, in the words of analysts — the amount of milk they produced.
And a 2018 study Trusted Source compared 25 mothers who took a super-mix of fenugreek, ginger, and turmeric with 25 mothers who took a placebo. The mothers who took the super-mix had a 49 percent increase in milk volume at week 2 and a 103 percent increase at week 4. (But again, this study looked at an herbal mix rather than just fenugreek. The fenugreek is assumed to have contributed.)
Researchers aren’t quite sure why fenugreek works. It may have something to do with the phytoestrogens (plant chemicals similar to estrogen) that fenugreek contains.
You know that calcium is important. Get some of the required 1,000 mg a day from low-fat or Greek yogurt. It’s also a good source of protein. There are so many flavors available that you are sure to find ones you like. Add fruit or granola for an even yummier yogurt. (Caution: If your baby has been diagnosed with milk protein intolerance, dairy products like yogurt should not be part of your diet.)
There are many more foods that various studies have deemed great for breastfeeding moms, among them: avocados, pumpkin seeds, garlic in all forms and some lesser known ones like fenugreek and curry. What’s really important is eating a varied diet of natural, unprocessed foods. But if 10 suggestions just makes you want more, check out these 25 best foods (yes, there is some duplication here).
And now that you can’t wait to start eating all these superfoods, don’t forget one more equally essential non-food addition to your diet: water, water, water! Keep a water bottle handy and drink it throughout the day.
Before you sit down to breastfeed, drink a glass of water. After you are done breastfeeding, drink a glass of water. Make water your first choice, but all non-caffeinated, unsweetened beverages are good too. Drinking sufficient water is so important for milk supply. Too little water also dehydrates you and makes you feel sluggish and slow.
salmon and sardines
Brewers Yeast Powder for Lactation
All increase your lactation supply. Be Sure to consult with your healthcare physicians before making any drastic changes to your diet.