Lactating mothers are usually concerned about how they can boost their milk supply. There are times when a new mother does not know how to feed their baby properly and to monitor the baby’s intake. Instead, new mothers resorted to look for foods that boost healthy supply of milk. There are plenty of fruits and vegetables which are rich in vitamins, minerals, and protein which aid a healthy supply of breast milk. But there are some things to avoid too if you want to boost the milk supply such as alcohol or smoking. Besides creating possible health issues to your baby, this will ruin the taste of mother’s milk and your baby could feed less or stop feeding entirely.
If you are a healthy mother who does not smoke or drink alcohol, at least when you are nursing your baby, we have a list of top 10 foods that may boost the milk supply. These foods are known as a galactagogue and are mentioned below.
Let’s take a look:
1. Oatmeal: Oatmeal has a rich source of iron, which is essential for mothers after having a baby because of possible anemia condition. Numerous studies have shown that anemia can be the reason for low-level milk production in new mothers.
2. Garlic: Garlic is considered one of the best food since the old age, because it contributes to an increase in milk production in new mothers. It contains antioxidants and helps the infants from colic.
3. Yogurt: Calcium is an important nutrient for infant babies. Yogurt also contains protein. A new mother should absorb at least 1,000 mg of calcium per day from low-fat or Greek yogurt. Different flavors of Greek yogurt are available in the market, so pick your favorite.
4. Salmon and sardines: Salmon and sardines are known for their protein, omega 3 fatty acids, vitamin B12, and Vitamin D. Considering that a new mother would need all of them to produce healthy milk, we suggest you to include one of these two favourites in at least one meal per day.
5. Green papaya: Green papaya is very popular galactagogue food all across Asia. It helps you increase the production of oxytocin which helps in the release of milk from the breasts. Try some Thai food since green papaya is often found in this cuisine.
6. Horseradish: Horseradish is commonly known as “malunggay”. This green leafy vegetable is a great source of iron. It can be sautéed or boiled before eating. They are low in calories and help you lactate.
7. Fenugreek seeds: It is a special herb that is used to increase the milk flow, which are usually found in forms of pills or tea.
8. Nuts: Nuts produces serotonin, which is essential for milk production so the new mother should enjoy some almonds.
9. Apricot and dates: Apricot and dates have prolactin, which is the basic hormone that allows your body to produce milk. It is highly recommended to consume them fresh instead of canned preserves.
10. Bottle gourd: Bottle gourd is commonly known as “upo”. This vegetable helps your body to retain more water for better hydration, which aids lactation.