It's normal to get worried about your breast milk production as you begin breastfeeding your newborn baby.
You may wonder whether your body can produce enough milk for meeting your baby needs or there is any way to boost your breast milk supply when needed.
In reality, certain foods are believed to boost the supply of breast milk, and some are backed by studies and result. However, consult a doctor before you take any preparation, herbal drinks or have any change in your diet. Also, with any natural remedies and herbs, moderation is always the key.
In this article on VKool site, we are going to explore top 14 foods to increase breast milk production naturally. Check out and add some to your lactation diet.
14 Foods To Increase Breast Milk Production Naturally
Technically, water is not a food, but it is an essential aspect of making sure you will have an adequate production of breast milk for your baby. According to scientific studies, approximately 75% of Americans are dehydrated chronically. It is stated that people don’t need to drink 3 gallons per day, yet it’s necessary to be hydrated adequately with 8 glasses or about 64 ounces of fluid a day.
In early stages of a breastfeeding journey, having a big bottle of water next to place you are going to nurse is a must. You may not get thirsty, but you still need to get an adequate amount of water for your extra breast milk production.
Next to foods to increase breast milk, consider cookies. Of course, not they are special lactation cookies with certain ingredients that benefits new mothers. The following is a lactation cookie recipe for you to learn and cook immediately.
- 1 cup of butter
- 1 cup firmly packed brown
- 1 cup sugar and brown sugar
- 2 tablespoons flax seed meal
- 4 tablespoons water
- 1 teaspoon vanilla
- 2 big eggs
- 2 cups of flour
- 1 teaspoon salt
- 1 teaspoon baking soda
- 3 cups steel cut oats
- 4 tablespoons brewer's yeast
- 1 cup chocolate chips
- First, preheat your oven to 350°F
- Next, mix the water and flaxseed meal and let sit for 3 to 5 mins
- Cream the butter, brown sugar and sugar
- Then, add eggs and mix them well
- Next, add the flaxseed together with vanilla
- Sift the flour, baking soda, salt and brewer’s yeast well
- Add the dry ingredients to the butter mix and stir in the chocolate chips and oats
- Next, scoop onto a baking sheet, about 1” balls and bake for about 12 mins
- Allow the cookies to set for several minutes before you remove them from tray
Read on: Cake Decorating Genius
3. Fenugreek Seeds
Fenugreek seed or methi seeds have been used for long in order to boost the breast milk supply. Nowadays, scientific research is back to this ancient remedy. Some doctors suggest that methi seeds can be added to new mothers’ diet and they will increase their supply of milk in just a single week. Also, fenugreek seeds are good sources of calcium, vitamins, mineral and iron that are good for breast feeding mother.
Nevertheless, be carefully not to use too much these seeds as they are a diuretic and overdose of the consumption of fenugreek seeds may make you lose plenty of water.
Besides, fenugreek tea is a common drink for new mothers. They can be added to various dishes, especially meat dishes, vegetable dishes and a lot more.
4. Fennel Seeds
Scientific studies have shown that saunf or fennel seeds can help increase the supply of breast milk in new mothers. Some doctors also suggest that fennel seeds are high in vitamin C so that they may aid in preventing colic in new babies when fed with breast milk. Moreover, fennel seeds are a great mouth freshener, also aid in the digestive system for both moms and babies.
5. Fennel Vegetable
Still fennel, but the green, which is beneficial among foods to increase breast milk.
Whether you sauté it, toss it into a salad, or stew it, fennel vegetable is a great food that is believed to be a good galactagogue. If you dislike anise (or black licorice), this vegetable is not for you.
Next to foods to increase breast milk production, this is oatmeal. Oatmeal is an excellent source for maintaining and building the breast milk supply. In any way new mothers consume oatmeal, such as making oatmeal cakes, mix it with yogurt or milk or fruit, it is good!
Besides, oatmeal can help in reducing high cholesterol and aid in the blood pressure regulation.
Garlic is a super spice that not only adds an additional layer of deliciousness, but also boosts the breast milk supply.
Garlic’s been long used by new mothers for centuries in order to enhance their milk production. A modern way for nursing moms who don’t love this spice to consume it is to take garlic pills or garlic oil capsules.
Carrots are rich in beta-carotene that occurs to be in additional demand as you are lactating. Carrots are also an excellent source of carbohydrates, plus the vegetable can boost potassium.
Besides, snacking on raw carrots is another great way for new mothers to lose their stubborn baby fat and weight.
Peel, then slice several carrots – at a time, store them in the fridge for quick & easy snacking. Alternatively, you can add carrots on your soup, stir-fried dishes or you can eat carrot jam or carrot oil. They work the same among foods to increase breast milk.
Take a breather and grab a handful of delicious nuts, enjoy them as a snack, which will help in your breast milk supply. Almonds, macadamia and cashews nuts are the best choices for offering nursing mother’s milk a boost. Moreover, many nuts are also great sources of antioxidants and fats.
Remember to read food labels before purchasing, and go for raw nuts if possible. In fact, some commercial nuts are heavily salted and oiled. So, opt for salt-free or low sodium versions if possible.
10. Green Papaya
Continuing to the list of foods to increase breast milk, consider green papaya.
Yes, we are talking about consuming unripe papaya. In many Asian countries, green papaya is considered a traditional galactagogue or a super lactation food.
There are different green papaya recipes such as papaya salad, papaya stir fried dishes, or steaming papaya with meat dishes. Learn some recipes and add papaya to your special diet for a natural breast milk supply.
11. Cumin Seeds
Cumin seeds or jeera is a traditional Indian lactation food. It has been long used for stimulating breast milk production in new mothers for centuries. Also, cumin seeds aid in improving the digestive system and giving a quick relief for acidity, bloating and constipation. Additionally, these seeds are high in iron, which can help nursing mothers gain their strength after birth giving.
There are different ways to consume cumin seeds. Simply, you can roast some and add them to your snacks, chutneys, and raitas or drink cumin tea.
12. Black Sesame Seeds
Beside cumin seeds, you can try black sesame seeds as they are also one of super foods to increase breast milk production. Black sesame seeds are a great source of calcium. Plus, they contain various beneficial nutrients like copper. You can use black sesame seeds in various dishes such as adding them to your salad or eating black sesame cake.
13. Holy Basil
Tulsi or holy basil has been long used to help treat a wide range of ailments. It is also an excellent source of vitamin K. Traditionally, it is used to improve milk supply in nursing mothers. Moreover, it is believed to give a calming effect, promote a healthy appetite and improve bowel movement.
There are different ways to use holy basil. For instance, you can add basil leaves to cooked soups or vegetables. Besides, you can make hot holy basil water by boiling them and drinking it with a little honey.
14. Dill Seeds
Dill is an excellent source of manganese, calcium and iron. It is said dill seeds can be traditionally used for improving milk supply, sleep and digestion. Dill is also a mild diuretic but it should be used in moderation. There are different ways to consume dill. For instance, you can use dill seeds ground or whole in many foods like pickles, curries, salads and cheese spreads. Also, dill tea is a common postnatal drink when it comes to foods to increase breast milk.
There are all 14 super foods to increase breast milk production naturally. Hope that after reading this article, you now can make use of some of these home remedies and herbs for your extra breast milk supply. For any feedback on the writing, please leave it at the end of the post!