What you put in your body affects what you get out of it, especially when it comes to breastmilk. Whatever you eat can support or hamper your milk flow, which affects what your baby eats too! That’s why we’ve got a list of foods to boost breast milk production.
Whether you’re looking to increase your milk supply or simply provide more nutrition for your little one, check out these ‘galactagogues’ or milk stimulating foods that are easy to add to your regular diet.
Best Foods To Boost Milk Production
First of all, stay hydrated with tons of water. We know, this is supposed to be a list of food for breast milk, but without enough H20 you won’t be able to produce an adequate milk supply. That’s because breastfeeding can really take it out of you.
You may have noticed that even if you don’t feel thirsty when you start to pump, you find yourself incredibly thirsty within a few minutes. Up your water game while you’re pregnant to about 100 ounces a day and keep that trend going as long as you breast pump.
To increase breast milk start your day with a bowl of oatmeal. It’s a quick and easy meal that’s full of nutrition, fiber, and packed with energy. You can also dress it up with fruit, honey, and granola.
Oatmeal helps lower your cholesterol too! It’s great all around, but if you don’t want it for breakfast then try making your own oat bars or cookies for a quick, nutritious snack to enjoy at any time.
After 40 weeks of pregnancy, it’s safe to enjoy pineapple juice, and you might as well keep eating it after baby arrives for a refreshing snack. Just eat pineapple in moderation, because too much citrus can be harmful.
Pineapple in fruit or juice form helps produce more breast milk and is full of vitamin C, supports the immune system, improves bone strength, and protects the eyes. Go ahead and pop a can of juice and cut into a fresh one for you and baby to enjoy.
It’s time to spice things up in the kitchen to increase your milk supply, Mama! Add some garlic to your favorite recipes. In addition to enhancing milk flow, garlic is full of vitamins, nutrients, and amino acids to make baby happy and healthy.
Garlic improves digestives health, heart health, has antifungal properties and more. Plus, some babies really like the way it makes breast milk taste. You don’t need to have a massive amount either. Simply add a little to your pizza, seafood, or veggies to reap the benefits.
Aw nuts, grab a handful for an incredibly nutritious snack. Almonds, walnuts, peanuts, and more. What’s your fancy? All nuts are included in the list of foods to increase breast milk and make for a quick and convenient snack.
Nuts are full of good fats and antioxidants. They also pack a nutritious punch and are full of energy. Just be sure to pick raw nuts to avoid heavily oiled and over salted options. If you like salty snacks it’s fine to opt for low sodium options.
6. Sweet Potatoes
Who doesn’t love a good sweet potato? Heck, your breasts even love them, since they enhance milk flow. No matter how you slice or dice ‘em they’re full of potassium, and they’re a high energy carb to help you stay energized while caring for your little one.
Plus, sweet potatoes are rich in Vitamin C, Vitamin B, magnesium, and more. They provide tons of nutrients for you and baby so go ahead and bake ‘em, make a pie, eat them as fries, and more.
Does this sound fishy? Well, it kinda is, but only because salmon, the literal fish is great for breast milk production. Grilled, boiled, or steamed, salmon is an incredible source of nutrition for you and baby.
Salmon is rich in Omega 3s and fatty acids, which are essential for boosting lactation. It’s also filled with Vitamin D, which is common for moms to be deficient in. Remember, getting enough nutrients is important for both you and baby.
Get Those Galactagogues In!
Foods to boost breast milk are easy to find! Stick to the basics with fruits, veggies, and lean meats for tons of vitamins and nutrients. Just don’t forget to stay hydrated and it’s perfectly fine to indulge in your favorite treat every now and again. Your baby and milk flow will appreciate the boost!
All content published on the Motif Medical site is created for informational purposes only. This information should not substitute as medical advice, diagnosis, or treatment. Always consult your doctor or qualified health professional with any questions regarding the health of you or your baby.