Nothing is more stressful than not being able to produce enough milk and unfortunately googles recommendations are to not stress and get more rest (HAHA good one). We have gathered the following information on foods moms swear by that have actually helped them to increase their supply.
1. Oats
- Why It Helps: Oats are rich in iron, which is important for milk production. Low iron levels can sometimes affect milk supply.
- How to Include: You can enjoy oats in the form of oatmeal, granola, or baked goods like muffins or cookies.
2. Brewer’s Yeast
- Why It Helps: Brewer’s yeast is rich in B vitamins, especially B6, B12, and folic acid, all of which are important for lactation and energy.
- How to Include: You can add brewer’s yeast to smoothies or baked goods. Check out our recipe for lactation bars using brewers yeast.
3. Garlic
- Why It Helps: Garlic is a natural galactagogue and is thought to enhance milk production by stimulating prolactin (the hormone responsible for milk production).
- How to Include: Add garlic to stir-fries, soups, stews, and sauces, or incorporate it into your daily meals- everything is better with more garlic.
4. Leafy Greens
- How to Include: Add them to smoothies, salads, soups, or as side dishes to your meals.
- Why It Helps: Leafy greens like spinach and kale are high in calcium, iron, and magnesium, which are essential for milk production.
5. Coconut
- Why It Helps: Coconut, especially coconut milk or coconut oil, contains healthy fats that may help with lactation.
- How to Include: Add coconut milk to smoothies, curries, or use coconut oil in cooking.
6. Almonds
- Why It Helps: Almonds are rich in healthy fats, protein, and calcium, which support milk production.
- How to Include: Snack on almonds, add almond butter to your toast or smoothies, or use almond milk in cooking.
7. Fennel
- Why It Helps: Fennel is a herb that contains phytoestrogens, which are believed to help boost milk production and support hormone balance.
- How to Include: You can enjoy fennel as a vegetable (roasted or raw) or as fennel tea.
8. Chickpeas
- Why It Helps: Chickpeas are rich in protein, iron, and other nutrients that are important for lactating mothers. They also contain phytoestrogens, which may promote milk production.
- How to Include: Use chickpeas in hummus, salads, stews, or curries.
9. Lentils
- Why It Helps: Lentils are high in protein and iron, both of which are essential for milk production. They also contain phytoestrogens that may help stimulate lactation.
- How to Include: Use lentils in soups, stews, curries, or salads.
10. Orange Colored foods (coincidence or not we don’t know)- Pumpkin, Sweet Potatoes and Carrots
- Why It Helps: Sweet potatoes are rich in vitamins and minerals, especially vitamin A, which supports the production of breast milk.
- How to Include: Enjoy them roasted, mashed, or in soups and stews.
- Why It Helps: Carrots are a great source of beta-carotene, which is important for overall health and milk production.
- How to Include: Eat them raw as a snack, add them to soups, or include them in salads.
- Why It Helps: Pumpkins and pumpkin seeds contain zinc, which is vital for milk production. The high water content in pumpkins also helps with hydration, which is key for milk supply.
- How to Include: Eat pumpkin roasted, in soups, or in smoothies.
Lastly- Hydration is KEY:
- Water: Staying hydrated is essential for milk production, so be sure to drink plenty of water throughout the day. Some mothers find that adding coconut water or herbal teas (like fenugreek or fennel tea) can also help.
- Lactation Teas: Herbal teas designed to support lactation often contain a combination of ingredients like fenugreek, fennel, anise, and blessed thistle.
reminder: fed is best and you are such a great mom
*As always this is not medical advice just feedback that has worked for other moms. If you are struggling with production consult with your lactation consultant