10 Foods for Increasing Milk Supply During Breastfeeding
Breastfeeding provides the perfect nutrition for your baby’s growth and development. However, many new moms worry about having an adequate milk supply. While your body works hard to produce the right amount of milk for your baby, your diet plays an important role as well. Eating lactogenic or milk-boosting foods can help promote healthy milk production. Here are 10 of the top foods to include in your diet when breastfeeding:
- Barley – Like oatmeal, barley contains milk-boosting polysaccharides. Use barley in soups or pilafs.
- Brown rice – The complex carbohydrates in brown rice increase milk producing hormones. Enjoy with beans or veggies.
- Eggs – The protein and vitamin D in eggs support breast milk production. Enjoy scrambled, hard boiled, or in omelets.
- Fennel – This aromatic vegetable has phytoestrogens that help boost milk production. Enjoy roasted, raw, or added to soups.
- Leafy greens – Spinach, kale, and other greens optimize breast milk quality and supply through ample vitamins and minerals.
- Lean meat – Beef, pork, and chicken provide protein, iron, and B vitamins important for ample milk supply.
- Legumes – Lentils, beans, chickpeas, and peas contain plant-based protein and prolactin-boosting compounds.
- Nuts and seeds – Almonds, walnuts, sunflower seeds and more provide protein, healthy fats, zinc, selenium, and magnesium.
- Oatmeal – The complex carbs and fiber stimulate production of the hormone that triggers milk supply. Enjoy oatmeal made with milk and topped with fruit.
- Salmon – The omega-3s in salmon boost progesterone levels, which helps milk production. Aim for 2 servings per week.
Conclusion:
Stay hydrated by drinking 13 cups of fluids daily, and nurse or pump frequently for best results. Focus on this lactogenic diet while following best breastfeeding practices for optimal milk supply.