As a nursing mother, you probably have a plethora of questions about what to eat and what not to eat during your feeding months to satisfy your baby’s needs.
While there’s no sure-fire way to increase your milk supply, there are some foods that may be able to help you boost your breast milk production. Of course, on top of trying these foods, the most important thing is to have a balanced diet so that your body gets all the vitamins and nutrients it needs to nurture your child!
1. Oatmeal
Oatmeal is loaded with iron, which increases red blood cell count and boosts lactation in new mothers. Oats may also help to reduce the risk of diabetes after pregnancy and lower anxiety and depression levels. Boost your breast milk supply by working oats into your diet. Pop them into oat-filled lactation cookies, or cook them and top it up with fruits!
2. Fenugreek & Fennel Seeds
Fenugreek seeds contain Omega-3 fats that are important for your baby’s brain development, and can help prevent gas and colic in babies. They also contain healthy vitamins that are good for lactating mothers, and are a traditional remedy for increasing breast milk. Fenugreek can be used to flavour recipes or be made into a tea. Fennel seeds can be used in salads, or to make a fresh fennel tea.
3. Green Papaya
Green or unripe papaya increases the production of oxytocin, which boosts breast milk production. Green papaya has been popular in Asia for centuries, and is a popular ingredient for many delicious Thai dishes! You could eat papaya raw with yogurt, cereal and other fruit. It is also good with soups, salads and noodle dishes.
4. Garlic
Garlic is one of the best foods for enhancing breast milk, and it also helps babies suffering from colic. Apart from adding a new flavour to your daily food intake, garlic also has several curative properties such as strengthening the immune system, and preventing heart disease and cancer. If you don’t like the aftertaste of garlic in your food, you can try garlic pills!
5. Spinach & Beet Leaves
Spinach and beet leaves are excellent sources of iron, calcium and folic acid, which are great for anemic mothers. These foods are also detoxifying agents. Toss these leaves into your midday soup or salad, but remember to eat spinach in moderation to avoid the risk of diarrhoea.
6. Brewer’s Yeast
Brewer’s yeast is rich in vitamins, iron, protein, selenium, and chromium, and is traditionally believed to increase breast milk supply. It can be found as an ingredient in many lactation snacks, and you can use it in baked goods or smoothies too!
If you have issues with your milk production, you could speak with a doctor anytime over the DA app. Our doctors will be able to guide you in the right direction and pinpoint what might be affecting your milk production so that you, and your baby, can get all the support you need.
