Foods That Help Produce Breast Milk
Breastfeeding is no easy feat, even though others might tell you that it is! You are worried about your milk supply, or you are simply just looking for ways to increase what you already make. Foods that help produce breastmilk are considered lactogenic.
Have you ever heard of the word Lactogenic?
Well, to be honest before I began breastfeeding I had never heard of it either.
Lactogenic is the term used to induce the secretion of milk.
You are looking for Lactogenic foods i.e. foods that increase the production of breast milk.
I know you are excited and just want to know “the list” so here you go momma.
16 Foods to Increase Breast Milk Production
- Avocado are high in fat and help leave you feeling fuller longer. Which as us nursing moms know, WE ARE ALWAYS HUNGRY. So, that’s a win.
- Eggs have always been known to be healthy. They are loaded with vitamins, amino acids, and increase the good cholesterol in your body! Make sure that while nursing that you are not consuming raw eggs.
- Asparagus is a source of tryptophan, which stimulates prolactin.
4. Salmon is so good for nursing mothers. DHA is important for development of your babies nervous system.
5. Sweet Potatoes are full of beta-carotene which is needed when nursing!
6. Almonds can increase the healthy-fat in your breast milk. Almonds are high in minerals such as iron, calcium, and zinc! They also are a good source of vitamin K and B.
7-9. Leafy Dark Vegetables such as broccoli, spinach, and kale are good for nursing moms! You might find sources that say don’t eat these because they can cause gas in baby BUT the carbohydrate that causes gas in you does not transfer through breastmilk.
10. Barley stimulates the proaction hormone, which is ahhhhmazing. Barley has been used over 2,000 years to increase milk production!
11. Oats also increase the levels of the prolactin hormone! As a bonus it is good for your digestive system.
12. Brewers Yeast is full of vitamins that promote lactation.
13. Whole Grains have a form of fiber called Beta-glucan which increase that prolactin level!! Yay! Whole grains are the richest dietary source for beta-glucan.
14-15. Dill Leaves and Garlic are powerful galactagogues! As for the garlic as long as you aren’t dracula I’d say it’s safe for you 😉
16. Cows Milk can help your baby from getting a milk allergy.
THE MOST IMPORTANT THING TO DO TO INCREASE MILK PRODUCTION!!!
Remember the best and most efficient way to produce more milk is to empty the breast to its fullest as often as possible!!
Let’s talk about your BOOBS.
When your boobs become empty after your baby nurses off of you, a signal is sent to your boobs to produce more milk.
Now, let’s say that your nursing session was interrupted for whatever reason. Your boobs are now sending a signal that you don’t need to make as much milk.
Empty the breast as often as possible and you will be fine!
Are You Looking For Pre-Made Lactation Help?
Body Armor is an amazing way to keep your supply in check! It is full of coconut water which has been proven to increase your supply by keeping you hydrated! Fruit Punch is my favorite but there are others too.
Breast Feeding Tips to Increase Milk Supply
Wrapping up, there are simple tricks to keep you happy with your supply by doing these three things. I mentioned before about emptying your breasts frequently to increase your supply.
But I didn’t tell you how important it is to stay hydrated!! Drink plenty of water, your baby is literally stealing your water supply to make breast milk. I mean 80% of breast milk is water.
And as a new mother you probably keep putting yourself on the back burner. DONT DO THIS. You need to increase you caloric intake by 500 calories to keep up with how much work your body is doing in producing breast milk.