You don’t need to eat certain foods to make more milk. Just eat a balanced diet that includes a variety of vegetables, fruits, grains, protein, and a little bit of fat. Some research shows that garlic, onions, and mint make breast milk taste different, so your baby may suckle more, and in turn, you make more milk. If your baby seems gassy after you’ve eaten broccoli, cabbage, or beans, back off of those foods.
Breast milk is the ideal food for babies, providing essential nutrients and antibodies. To support breastfeeding and increase milk supply, consider incorporating these nutrient-rich foods into your diet:
Oatmeal: Contains fiber, iron, magnesium, and zinc, which are important for breastfeeding women and babies.
Fenugreek
An herb high in phytoestrogens that can restore hormone levels and increase milk supply. The recommended daily dose is 3,500 milligrams.
Garlic: Can increase milk production and help with babies suffering from colic.
Fennel: An herb that may increase milk supply, aid digestion, and reduce gas. You can eat it raw in salads, roasted, or infused into a tea.
Brewers yeast: High in B vitamins, which is important if you follow a vegetarian or vegan eating plan.
Nuts: Contain protein, calcium, and iron, which can increase milk production.
Leafy green vegetables: Contain phytoestrogens that can help boost milk production and keep hormones balanced.
Healthy Fats: Provide energy and support hormone production Found in avocados, nuts, seeds, and fatty fish like salmon.
Water: Essential for hydration and milk production Aim to drink plenty of water throughout the day.
Papaya: Can boost levels of oxytocin in your body, increasing milk production. You can eat it raw or cooked.
Dairy products: Yogurt, cheese, or milk are all important for healthy breastfeeding.
Tips for Increasing Milk Supply
Frequent Breastfeeding: The more often you breastfeed, the more milk your body will produce.
Skin-to-Skin Contact: This can help stimulate milk let-down and bonding.
Rest and Relaxation: Prioritize sleep and self-care to reduce stress.
Healthy Diet and Hydration: Maintain a balanced diet and stay hydrated.
Consult a Lactation Consultant: If you have concerns about your milk supply, seek professional advice.
Remember, a balanced diet and regular breastfeeding are key to maintaining a healthy milk supply. If you have any specific dietary needs or concerns, consult with a healthcare professional or registered dietitian.
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