Things To Increase Milk Supply – Eating specific foods to increase breast milk supply can be beneficial for breastfeeding mothers with low milk production. Since breast milk is the only source of nutrition for newborns, it’s important to make sure your body is producing enough of it.
Low milk production is rare, but certain health conditions can cause it and cause the baby to gain weight. In these cases, the baby’s nutritional needs are met with supplements, such as infant formula. According to the American Academy of Pediatrics, 19.4% of infants receive commercial infant supplements in the first 48 hours after birth.
Things To Increase Milk Supply
However, when nursing mothers have low milk production without a specific cause, following a special diet can help improve milk production.
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Milk or colostrum levels may be low in the first few days due to factors such as caesarean section, stress or postpartum bleeding. But the amount you produce is still enough for your baby. Your milk supply may increase in three to five days, depending on how often you breastfeed (1).
The graph shows the values of breast milk production from 1 to 8 days after delivery. A small amount of milk is produced during the first two days, but after three (2) days the level increases.
“Several foods are known for their ability to increase milk production, both due to their nutritional profile and their inherent chemical properties that stimulate breast milk production. These include green leafy vegetables, whole grains, flax seeds, almonds, pumpkin, fennel and protein foods.’
These postpartum diet foods can improve breast milk supply, improve milk composition, and provide adequate nutrition to nursing mothers. You can talk to a lactation consultant who can help you choose foods that increase your breast milk supply and recommend other measures to improve milk production.
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Oats are a whole food with a wide nutritional profile, as they contain carbohydrates, fibers, proteins, vitamins and minerals. It can be a healthy and hearty lunch or breakfast for a nursing mother. It is also one of the foods that increase milk production by increasing the level of the hormone oxytocin (3). You can use oatmeal to prepare various foods, such as cookies, cakes, bread and porridge.
Barley is a nutrient- and fiber-rich grain that can increase the nutritional value of a breastfeeding diet. It may also stimulate breast milk supply by increasing serum prolactin levels (4). Minimally processed barley can be added to recipes such as soups, stews, curries and porridges. Using barley flour to make barley cookies, crackers or pancakes is another way to add barley to your diet.
Apricots are a member of the almond family and provide a variety of nutrients and bioactive compounds that promote health. It is also believed to increase levels of the hormone prolactin to stimulate breast milk supply (5) (6). You can add fresh or dried apricots to porridges, cereals and desserts to reap the benefits. Avoid using canned apricot syrup as it is high in sugar.
Carrots are a fiber-rich root vegetable that can add color and essential nutrients to your nutritional diet. You can eat raw carrots with the skin in salads and sandwiches or cooked with other foods. Regular consumption of carrots provides nutrients and can increase the supply of breast milk. Phytoestrogens in carrots may be responsible for the lactogenic effects of carrots (7) (8).
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Fenugreek leaves and seeds are known galactagogues that are consumed as a postpartum food in many cultures (9). The plant can improve milk supply and has several medicinal and nutritional properties that can benefit health over time (10). You can add fenugreek to soups, stews and curries. It is important to note that fenugreek is a powerful herb and can sometimes cause bloating and stomach irritation. It can also interfere with medications, so check with your doctor before consuming any food with added alcohol.
Breastfeeding women taking anticoagulants or diabetes medications should seek medical advice before using fenugreek for lactogenic purposes (48).
Garlic is known for its therapeutic and medicinal properties (11). In some cultures, garlic is commonly used for its purported galactagogue effects (12). You can add garlic to your diet for extra flavor and health benefits. However, it can change the taste of breast milk and cause colic in babies. Therefore, be aware of changes in your child’s diet and behavior after consuming garlic.
Alfalfa belongs to the legume family and contains estrogenic isoflavonoids (13). Anecdotal evidence suggests that alfalfa can improve breast milk supply. Alfalfa sprouts can be added to salads and soups to make them part of your breastfeeding diet. You can also try alfalfa tea or organic alfalfa as an herbal supplement after consulting your doctor.
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Consumption of fennel during lactation is common due to its purported lactogenic effects (14). This herb contains phytoestrogens that can increase milk supply. Research also highlights its health benefits, such as improved digestion (15). You can drink fennel water and fennel tea or add fennel powder to soups, stews, curries and porridges.
Breastfeeding mothers often consume cumin seeds because it can improve breast milk production (16). You can consume cumin water or use it as a spice for various preparations.
Green leafy vegetables are an excellent source of micronutrients, dietary fiber, and bioactive compounds that can improve postpartum recovery and maternal nutrition (17) (18). They also contain phytoestrogens that can improve breast milk supply. You can add a variety of green leafy vegetables to your diet, such as spinach, kale, and cucumber, and enjoy their benefits.
Although bitter, the health benefits and medicinal properties of bitter gourd are unmatched (19). Anecdotal evidence suggests that bitter gourd may increase breast milk supply. You can consume bitter kuria and potato chips to get the benefits.
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Salmon is a low-mercury fish that is rich in nutrients, high-quality protein, vitamin D, B12, and omega-3 fatty acids that benefit both mother and baby (20). Research shows that regular consumption of salmon can improve breast milk supply and improve milk composition (21).
The Moringa plant, also called bataki, is widely consumed in parts of Asia and Africa. Moringa leaves and pods are rich in micronutrients such as calcium and iron. Nursing mothers need these nutrients for recovery and health after childbirth. Additionally, drumming can increase breast milk supply by stimulating the mammary glands (22) (23). Drumsticks can be included in your breastfeeding diet by adding the pods or leaves to your favorite soups, stews and curries.
After ingestion, it takes at least 24 hours for Moringa oleifera leaves to improve breast milk volume by increasing prolactin levels (49).
Blessed thistle is a plant whose flower, stem and leaves are used medicinally. Its use is common in many cultures, and this is believed to be due to its galactagogue properties (24). You can consume milk thistle tea or capsules to increase your breast milk supply after consulting with a certified herbalist or lactation consultant.
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Chickpeas are rich in high-quality proteins, micronutrients and bioactive compounds (25). The phytoestrogens in it are thought to provide lactogenic benefits. You can add chickpeas to preparations such as curries and soups, as well as to sauces such as hummus.
Tofu is a soy product rich in protein and essential micronutrients that can improve maternal health. Anecdotal evidence suggests that tofu can improve breast milk supply due to its phytoestrogen content. You can add tofu to all kinds of preparations, such as soups, salads and curries (26).
Holy basil is an aromatic medicinal plant with various culinary and medicinal uses (27). The use of holy basil to promote breast milk production is common in some cultures. You can add holy basil to food in small amounts or consume it as is with a cup of warm milk.
Sesame seeds are rich in protein, calcium, fiber and many other essential nutrients. Its phytochemicals, such as quercetin and sesamin, can stimulate prolactin secretion and improve breast milk supply (28). You can eat a spoonful of sesame seeds in warm water or add them to recipes such as salads, bread, pasta, sandwiches and homemade snacks.
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Sweet almonds may stimulate breast milk production due to their potential estrogenic activity (5). You can eat a handful of almonds with a meal, add them to food as almond flour or almond butter, or drink almond milk. Almonds provide essential nutrients such as protein, calcium and healthy fats.
Flaxseed is rich in alpha-linolenic acid (ALA) and other essential micronutrients that mothers and babies need for growth and development (29) (30). In addition, flaxseed contains phytoestrogens that can increase breast milk supply. You can consume flaxseeds with warm water, add flaxseeds to soups and stews, or make salad dressings to reap the benefits of flaxseed oil.
Fresh ginger is widely known for its health and medicinal benefits. It can also increase breast milk production (31). You can add fresh ginger slices or juice to various foods and drinks. If you want to use ginger supplements, check with your lactation consultant or doctor first.
Brewer’s yeast, also called baker’s yeast, is a nutritional supplement rich in vitamins and minerals (32). It is a type of mushroom that is consumed as a galactagogue in various cultures. You can add brewer’s yeast to your diet after consulting your doctor or after breastfeeding