Foods That Boost Milk Supply for New Mums
Breastfeeding is essential for new mums as it provides newborns with the vital nutrients they need for growth and immunity. However, some mothers struggle with low milk supply.
The right lactation-friendly foods can enhance milk production, ensuring babies receive the nourishment they require. If you’re searching for foods to boost milk supply, this guide will help you make informed dietary choices.
Nutrient-Rich Foods for Increased Milk Production
Oats: A Powerful Lactogenic Food
Oats are a well-known galactagogue that supports milk flow due to their high iron content. Many new mums experience low iron levels, which can reduce milk supply. Adding a bowl of oatmeal to your breakfast can naturally improve breast milk production. Oats are also rich in fibre, which aids digestion and sustains energy levels throughout the day.
Fenugreek Seeds: A Traditional Remedy
Fenugreek seeds have been used for centuries to increase breast milk production. They contain phytoestrogens, which mimic oestrogen, the hormone that regulates lactation. Drinking fenugreek tea or adding fenugreek powder to meals can stimulate milk flow within a few days. However, excessive consumption may cause digestive discomfort, so moderation is key.
Fennel: A Natural Milk Enhancer
Fennel seeds are another excellent lactation aid. They contain anethole, a compound known to promote milk supply. Fennel also has anti-inflammatory properties, supporting a mother’s digestive health. Consuming fennel in salads, soups, or teas can enhance breastfeeding performance naturally.
Leafy Greens: Essential for Breastfeeding
Vegetables like spinach, kale, and moringa are packed with calcium, iron, and folate, essential for breast milk enrichment. These nutrient-dense greens also provide phytoestrogens, which support lactation. Eating a variety of green vegetables ensures both the mother and baby receive essential vitamins and minerals.
Garlic: A Natural Stimulant for Breast Milk
Garlic has long been praised for its ability to boost lactation. Its active compounds enhance milk flow, and its strong aroma may encourage babies to breastfeed for longer periods. Adding garlic to meals can be beneficial, but excessive intake may alter the taste of breast milk.
Nuts: Protein-Packed Lactation Boosters
Nuts, particularly almonds, cashews, and walnuts, provide healthy fats and omega-3 fatty acids that support breast milk composition. They also contain tryptophan, which aids in prolactin production, the hormone responsible for milk secretion. Snacking on nuts or adding them to smoothies can enhance breastfeeding nutrition.
Seeds: Superfoods for Lactation
Flaxseeds, sesame seeds, and chia seeds are excellent sources of lignans, compounds that support oestrogen levels in the body. These seeds improve breast milk supply while offering a dose of omega-3s and protein. Sprinkling them on salads, yoghurts, or smoothies can improve lactation performance.
Dairy Products: A Calcium-Rich Source for Nursing Mothers
Milk, cheese, and yoghurt are excellent sources of calcium and protein, essential for maintaining bone health in new mums. Dairy also provides vitamin D, which supports breast milk quality. Opt for low-fat dairy products to maintain a balanced diet without excessive calories.
Salmon: A Powerhouse of DHA for Breastfeeding
Salmon is an excellent source of DHA, an essential omega-3 fatty acid that enhances baby brain development. Consuming fatty fish like salmon, sardines, or mackerel twice a week helps maintain optimal milk composition. If fresh fish is unavailable, fish oil supplements can provide similar benefits.
Water: The Ultimate Hydration Boost for Milk Supply
Staying hydrated is critical for maintaining a steady milk supply. Breast milk is composed of nearly 90% water, so consuming enough fluids prevents dehydration and supports lactation. Drinking at least eight glasses of water daily ensures a healthy milk flow.
FAQs
What are the best foods to increase milk supply quickly?
Oats, fenugreek, fennel, and leafy greens are excellent for boosting breast milk production naturally.
Can certain foods reduce milk supply?
Yes, foods like parsley, peppermint, and caffeine may lower milk production if consumed in excess.
How long does it take for food to affect milk supply?
Most lactation-boosting foods show results within 24 to 72 hours, depending on individual metabolism.
Are supplements necessary for increasing breast milk?
While supplements can help, consuming a nutrient-rich diet is the best way to naturally improve milk flow.
How much water should a breastfeeding mum drink daily?
A minimum of eight glasses per day is recommended to prevent dehydration and support breast milk production.
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