Leena Watts
Breastfeeding is a fulfilling experience for new mothers, but it can also be challenging, especially when it comes to maintaining a good milk supply. While there is no medical evidence that any specific foods or herbs will increase milk production, a healthy and balanced diet is key. This includes a variety of fruits, vegetables, whole grains, proteins, and healthy fats. Staying hydrated is also important, as breast milk is 87% water. In addition, certain foods like galactagogues, which are thought to increase milk supply, can be incorporated into the diet. These include oatmeal, ginger, fennel seeds, leafy greens, and nuts. However, it's important to note that some foods may cause gas or discomfort in babies, so it's best to avoid them if they seem to be causing any issues. Consulting a lactation specialist or healthcare provider can also help address any concerns about milk supply or potential allergies.
Characteristics and Values of a Breast Milk-Increasing Diet
| Characteristics | Values |
|---|---|
| Calories | 300-500 more calories per day than required to maintain pre-pregnancy weight |
| Food Groups | Fruits, vegetables, whole grains, proteins, healthy fats |
| Specific Foods | Oats, brown rice, quinoa, barley, eggs, Greek yoghurt, tofu, chicken, salmon, lean beef, nuts, seeds, olive oil, avocados, yams, beets, carrots, leafy greens, kale, spinach, arugula, fennel, fenugreek seeds, sesame seeds, cumin seeds, dill, garlic, almonds, walnuts |
| Fluids | 100 oz of fluids per day, including water, herbal teas, fresh juices |
| Spices and Herbs | Fenugreek, ginger, nettle, blessed thistle |
| Other Recommendations | Breast massage, frequent nursing or pumping, rest, hydration, consultation with a lactation specialist |
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What You'll Learn
Fenugreek seeds, garlic, and ginger
Fenugreek seeds are often used in Asian and Middle Eastern recipes and can be purchased in bulk at health food stores or in supplement form in the U.S. They are known to have a bitter taste, similar to maple syrup. Fenugreek tea is a popular way to consume fenugreek seeds, and it can be flavoured with honey, sugar, lemon, agave, or stevia.
Garlic, on the other hand, is known to have medicinal properties and has been used to lower cholesterol and blood pressure. It is also said to improve the taste and quality of breast milk, making infants feed more vigorously. However, it is important to note that garlic has a strong odour and can be transmitted to breast milk, which may be off-putting to some.
Ginger is commonly used to treat nausea and motion sickness. While it does not have specific lactation-related uses in Western medicine, it is reportedly used as a galactogogue in Türkiye, Indonesia, and some parts of Asia. It is also used topically to treat breast engorgement and may help increase milk supply in mothers who have had a natural delivery.
These three ingredients, fenugreek seeds, garlic, and ginger, are all considered safe to consume while breastfeeding and can be incorporated into a healthy, balanced diet to help increase breast milk supply. However, it is always recommended to consult with a healthcare professional before making any significant dietary changes or taking supplements.
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Oats, barley, and other whole grains
Oats are also believed to have a positive impact on hormones related to breast milk production due to their saponin content. Additionally, they contain plant estrogens, which are thought to increase milk supply. Beta-glucan, a type of fibre found in oats, is said to raise levels of the breastfeeding hormone prolactin, which can positively affect breast milk production.
While there is limited scientific research on the direct impact of oats on breast milk supply, many breastfeeding mothers and lactation consultants swear by its benefits. Oats are a nutritious and healthy option, providing energy, carbohydrates, fibre, protein, and fat, which can help stabilise blood sugar levels and promote overall health and well-being.
Barley, another whole grain, is also recommended for breastfeeding mothers. It is a good source of fibre and nutrients, although there is less information available regarding its specific impact on breast milk production.
In addition to oats and barley, other whole grains such as brown rice and quinoa are suggested as part of a healthy diet for breastfeeding mothers. These grains provide essential nutrients and energy to support the increased demands of breastfeeding.
Overall, including oats, barley, and other whole grains in your diet while breastfeeding can provide numerous health benefits and potentially increase breast milk supply. However, it is always recommended to consult with a healthcare professional for personalised advice and to ensure a well-rounded and balanced diet.
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High-protein foods
Breastfeeding mothers need to consume extra nutrients to produce milk and support their post-pregnancy recovery. A healthy and balanced diet is recommended, with an additional 300 to 500 calories per day to maintain milk supply and health.
- Lean meats, such as chicken, turkey, and pork, are excellent sources of protein.
- Fish is another great option, but it is important to monitor mercury intake. Salmon is an excellent source of protein and omega-3 fatty acids, and it is one of the few natural sources of vitamin D, which many women lack.
- Greek yoghurt is high in protein and calcium. It is recommended that breastfeeding mothers consume 1,000 mg of calcium daily.
- Eggs are a versatile source of protein and can be easily incorporated into meals.
- Tofu is a plant-based protein option that is also rich in iron.
- Legumes and beans, such as chickpeas and lentils, provide plant-based protein and other essential nutrients.
In addition to protein, it is important to include a variety of whole grains, fruits, vegetables, and healthy fats in your diet. Staying hydrated is also crucial for milk production, so be sure to drink plenty of water and herbal teas.
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Leafy greens and other vegetables
A healthy and balanced diet is the best way to support a healthy milk supply. This includes eating a variety of vegetables, fruits, grains, protein, and a little bit of fat.
Some leafy greens and vegetables to include in your diet are:
- Spinach
- Kale
- Arugula
- Methi leaves
- Dill
- Sweet potato leaves
- Yams
- Beets
- Carrots
These greens can be cooked into a variety of dishes, such as sabzis, dals, soups, or even stuffed parathas. It is important to wash the vegetables thoroughly under running water to avoid any bacterial contamination.
In addition to leafy greens, other vegetables such as garlic, ginger, and cruciferous vegetables like broccoli and cauliflower are also beneficial for breastfeeding mothers. However, these vegetables might make you gassy, so it is important to monitor your baby's reaction and adjust your diet accordingly.
While not a vegetable, it is worth noting that fennel seeds are known to boost milk production and can be included in meals, chewed after meals, or sipped as fennel tea.
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Fluids and hydration
It is important to note that the things you eat and drink are passed on to your baby through your breast milk. Therefore, it is essential to be mindful of your fluid intake and stay hydrated to ensure the production of nutritious breast milk for your baby.
In addition to water and herbal teas, consuming fluids in the form of soups and smoothies can also contribute to your daily fluid intake. For example, spinach, methi leaves, and dill can be cooked into soups, providing hydration while also offering calcium, iron, and folic acid, which are essential for breastfeeding mothers.
Lastly, it is worth mentioning that while fluids and hydration are crucial, they should be complemented by a healthy and balanced diet. Eating a well-balanced lactating mother's diet helps maintain milk supply and ensures your baby receives the required nutrients for growth and development.
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Frequently asked questions
A healthy and balanced diet is the best way to support a healthy milk supply. This includes vegetables, whole grains, proteins, and healthy fats. Galactagogues, foods that are thought to increase breast milk production, include oatmeal, ginger root, and nuts.
Galactagogues include oatmeal, ginger root, nuts, carrots, papaya, and fennel seeds.
Nursing mothers need about 100 oz of fluid each day. This can come from beverages and foods, such as the juice from fresh fruit.
Some foods that may cause gas or discomfort for your baby include cabbage, cauliflower, and spicy dishes.
In addition to diet, breastfeeding or pumping regularly is the best way to increase your milk supply. Breast massage can also help to boost the volume and fat content of your milk.
