Foods to Increase Breast Milk Supply and Improve New Moms’ Nutrition
Becoming a mom and choosing to breastfeed by nursing or pumping has many benefits for you and your newborn baby. What you consume directly affects your baby and having a well rounded and nutritious diet is essential. It can be tough in the first weeks and months postpartum when you are exhausted, stressed, and adjusting into your ever changing routine.
These foods can help you overcome low breast milk production and increase your production. If you want to try other ways to boost your breast milk supply, talk to your health care provider or lactation consultant. They can offer you more advice.
Here are the top 8 best foods to eat to produce more breast milk:
1. Whole Grains
- Some of the foods to increase breast milk supply are rich in nutrients that can benefit the mother and baby. Oatmeal is a good example of a whole-grain food that contains many nutrients, such as calcium and iron. It is also easy to prepare, and is a great food for nursing mothers. It is great for the baby too once they are ready to try solids! You can also try barley, whole grain brown rice, oatmeal cookies, or other foods made from whole grains
- Fennel seeds are another traditional milk booster, and they’re commonly found in lactation cookies and teas. It is also a vegetable that can be added to soups, stews etc. Like fenugreek, fennel seeds contain estrogen-like compounds that are thought to enhance milk supply
3. Galactagogues- Fenugreek
- Fenugreek and its seeds both contain phytoestrogens that help with milk production. Some moms who use fenugreek report that it seems to make their babies gassier.Fenugreek, however, is not so good for people with diabetes, legume allergy, or even heart or thyroid disease. If you have any of those, consult your doctor before consuming it. Use it in moderation by eating it raw or incorporating it into other dishes. You can also try drinking tea with fenugreek and other herbs for breastfeeding.
4. Raw Nuts
- Raw nuts are another healthy breastfeeding snack. These include peanuts, almonds, walnuts, and fennel seeds. You can also add these to your salads. You should drink plenty of water, and keep your energy levels high.
- A good way to boost breast milk supply is by consuming almonds, cashews, and macadamia nuts. They contain essential vitamins and minerals and are great for digestion. Almonds are a great food to increase your milk supply. They are high in vitamin C and B-complex and are also easy to digest. They can be added to your diet as well as consumed as snacks.
- Garlic is very nutritious, and it's a healthy addition to most diets. It is also believed to be a galactagogue, helping nursing mothers make more breast milk. You can add garlic to your diet by using it to flavor many dishes, including vegetables, meats, seafood, pasta, and sauces. Hummus is an excellent source of nutrition with garlic and nutrition chickpeas.
6. Lean Meats
- You can produce more breast milk with foods that are high in vitamin C and Omega-3, such as salmon. This food has anti-inflammatory properties and is great for boosting the production of breast milk.
7. Dark Leafy Greens
- Dark leafy green vegetables such as alfalfa, lettuce, kale, spinach, and broccoli are full of nutrients, especially calcium and iron. They also contain phytoestrogens that may have a positive effect on breast milk production. A yummy smoothie with kale, blueberries, avocados and bananas make an easy to eat solution for breastfeeding moms.
8. Brewer's Yeast
- Brewer's yeast is a very healthy nutritional supplement that contains B vitamins, iron, protein, chromium, selenium, and other minerals. Breastfeeding mothers use it to not only can it help you to make more breast milk, but it may also give you more energy, have a positive effect on your mood, and get rid of the baby blues. Our favorite is Mommy Knows Best and you can easily add it to your smoothies!
One of our favorite brands for healthy breastfeeding snacks that are made by hand with love and care is Liquid Gold Goods lactation cookies and brownies.
Britteny has created Leaky Ladies Recipes that are 9 easy to prepare meals that incorporate all of the best ingredients to improve your milk supply and get proper nutrients for you and your baby. Think extra yummy grilled cheese, banana oatmeal pancakes, spinach stuffed salmon, and more! You can purchase her recipe book here for $27.00
But if you're struggling with milk supply, be sure to bring up your concerns with your doctor and lactation consultant if you have one so they can evaluate you and your baby for any other underlying issues that may be at play.
Learn more about milk supply and what might be affecting your milk production and, if necessary, offer other solutions to help ensure your little one gets all the nutrition baby needs.