During the breastfeeding period, many mothers worry about their milk supply, with thousands of questions running through their minds. Is my baby getting enough milk? Is my milk production sufficient? What foods should I eat to increase breast milk? Don’t worry; you are not alone in facing this issue. Since breast milk is the sole source of nutrition for newborns, most new moms are concerned about both milk production and the growth curve of their little ones.
Many foods can naturally increase breast milk production, and they are easily accessible in everyday life. After reading this article, you may not have to spend extra on supplements to boost your milk supply.
1. Asparagus
Asparagus is composed of 93% water, making it a high-fibre food. It is low in calories and sodium while being rich in vitamin B6, calcium, magnesium, and zinc. Asparagus can be steamed or lightly fried with olive oil or other vegetables.
2. Salmon
Salmon, a superfood rich in essential fatty acids and omega-3 enhances the nutritional value of breast milk. Salmon is easy to prepare, it can be grilled, pan-fried, or steamed for a delicious main dish.
3. Green Leafy Vegetables
Include nutrient-rich and healthy green leafy vegetables like spinach, kale, fenugreek leaves, and mustard greens in your daily diet to improve overall health and boost your milk supply. Aim for at least one serving daily.
4. Oatmeal
Oatmeal is a simple and nutritious choice, rich in energy and fibre. It aids in controlling diabetes post-delivery and can be easily enjoyed with fruits for breakfast. Nutritionists recommend incorporating oats into your diet to boost breast milk production; you can also try oat cookies.
5. Brown Rice
Research indicates that brown rice promotes breast milk production and offers additional energy and health benefits to mothers. Soak brown rice for half an hour and pressure cook it, then enjoy it with vegetables.
6. Unripe Papaya
Unripe papaya, known for its natural sedative properties, can help mothers relax and improve breastfeeding. It can be incorporated into Thai-inspired soups, salads, and noodle dishes, making it one of the best fruits to boost breast milk production.
7. Almonds/Nuts
Nuts, packed with vitamins and minerals, are particularly rich in vitamin E and omega-3. They are gluten-free and low on the glycemic index. Including a variety of nuts like almonds, peanuts, and cashews, either raw or in supplement form, can help boost the milk supply.
8. Sweet Potato
Sweet potato is rich in carbohydrates, a major source of potassium, and contains vitamin C, B-complex, and magnesium – a muscle relaxant mineral. Baked sweet potatoes, cakes, or pudding can be delicious and nutritious options.
9. Brewer’s Yeast
Brewer’s yeast is a beneficial dietary supplement for breastfeeding moms. Rich in protein, iron, and vitamin B, it supports lactation and boosts milk supply. Research suggests that vitamin B can also improve mood, impacting milk supply during breastfeeding.
10. Water
Water is the main and most important component of our body. During breastfeeding, a mom supplies about 700-850 ml of milk every day. However, extra water intake is crucial. Ensure you drink at least 10 glasses of water per day.
A balanced daily diet is crucial. Ensure you have a balanced meal every day with various nutritious foods. The last tip for you, mama, keep nursing! Your baby is better than any other method to boost your breast milk. Happy breastfeeding!
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