5 Foods That Increase Breast Milk Production

Mothers have to take extra care of their health when they are pregnant. You have to be cautious about what you eat and drink and maintain a healthy lifestyle. But it doesn’t end there. Even after the baby is born, mothers have to follow a healthy diet because they have to feed their babies. A lactating woman needs extra calories and proper nutrition to keep milk production at healthy levels. There are several ways a lactating mother can boost milk production, and your medical professional will guide you through it. A few common practices that mothers follow include feeding at frequent intervals, staying hydrated, making sure that the baby’s latch is effective, and getting plenty of rest. While these practices can help maintain a healthy lactation process, there are certain foods you can consume to boost breast milk production. Let’s look at some of the most common and effective foods that help increase breast milk production:

In This Article

1. Sesame Seeds

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Sesame seeds are rich in calcium and have estrogen-like plant properties. Breastfeeding mothers consume sesame seeds in various forms to help increase their breast milk volume. It can be eaten as a topping for salads, or you can use it as an ingredient in other recipes. It can even be consumed alone or with other seeds, nuts, and dry fruits. The calcium-rich food is excellent for the bone health of the mother and baby (1).

2. Garlic

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If you’re a breastfeeding mom, you would have heard this before. Garlic consumption supports breastfeeding in some women, and it has been followed since ancient times. It is very nutritious and is a vital ingredient in many recipes. Garlic is also believed to be a galactagogue that helps boost breast milk production. Some researchers say that the garlic odor is transmitted to the milk, and babies may or may not like the taste of it. However, sufficient research has not been done for the same (2).

3. Oatmeal

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It is considered as one of the most effective foods to boost breast milk supply. It also provides sufficient nutrients like fiber, zinc, magnesium, and iron to the mother and baby. Since low iron levels reduce milk supply in women, oatmeal is a popular breast milk booster among women (3). Besides, it is one of the most versatile foods and is the easiest to prepare. You could add them to your morning cereal or develop different kinds of meals with it. In countries like India, oatmeal is used to make dosa, upma, porridge, etc.

4. Brewer’s Yeast

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You might not be able to have beer while breastfeeding, but strangely, brewer’s yeast might be good for you. It is a fungus that manufacturers use to make bread, beer, and other such products. People believe that it is a galactagogue, which boosts breast milk supply. It is also consumed as a probiotic to improve gut health. Brewer’s yeast is enriched with protein, iron, and zinc, among other things, and is considered safe to consume while breastfeeding (4). Not in the form of beer, of course.

5. Protein-Rich Foods

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Protein is essential for the production of breast milk. It passes on from mother to baby and provides the baby with the necessary nutrients. Breastfeeding women are generally told to consume some extra protein every day than normal. Foods rich in protein include nuts and seeds, lentils, tofu, eggs, lean meat, beans, and fish. However, breastfeeding women are advised to stay away from fish or any other kind of seafood because they contain high mercury levels, which could be harmful for the baby (5).

These are some of the foods that help increase the supply of breast milk. You could also include leafy green vegetables such as spinach, kale, and parsley in your diet. Whole grains, fennel seeds, and chickpeas are other such healthy foods to include in your diet. The key is to maintain a healthy and balanced diet and stay hydrated through your lactation periods. However, always consult your doctor before starting anything new. They will guide you and tell you what’s best for you and your baby. Before you know it, your baby would have weaned onto solid foods, and you will have to stop breastfeeding. Until then, be mindful of what you consume and stay healthy!

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