Looking for the top 10 foods to increase milk supply? You’ve come to the right place! The list below contains some of the most powerful foods that are known galactagogues, substances that boost milk production in lactating mothers.
List of Top 10 Foods to Increase Milk Supply
Support a healthy supply of milk to your baby with these top 10 foods:
1. Oatmeal
Oatmeal is one of the top 10 foods to increase milk supply! Breast feeding mothers have long relied on this wholegrain to help them make more milk for their little one.
The scientific explanation for this could be because low levels of iron are known to inhibit milk supply and oatmeal is a great source of iron. A half a cup of oats contains about 2mg of iron, or around 20% of the daily recommended amount for breastfeeding mothers.
Have a bowl of oatmeal in the morning topped with fresh berries and nuts. You can also try making Homemade Oatmeal Cookies!
2. Fenugreek
Fenugreek is an herb that is used to spice food in Indian, Middle Eastern and other dishes around the world.
It is also a powerful lactogenic food because it has estrogen-like compounds that are thought to promote increased breast milk production. One small study found that women who drank fenugreek tea three times a day compared to those who didn’t so you should definitely try it out.
Make fenugreek tea by steeping 1 teaspoon of fenugreek seeds in 1 cup of boiling hot water for 5 minutes. Drink up this herbal tea 1-3 times a day.
3. Fennel
Fennel is another aromatic herb/spice known to have lactogenic effects. They are commonly found as a natural ingredient in lactation cookies or teas.
It contains estrogen-like compounds, just like fenugreek, which boosts milk supply. A few studies have shown that it does indeed increase milk volume and infant weight gain as well.
Consume fennel tea by steeping 1 teaspoon of fennel seeds in 1 cup of boiling hot water for 5 minutes. You can take it 1-3 times a day. Fennel seeds make a fresh sweet tea which tastes better than fenugreek tea.
HQOExpress | Organic Fennel Seed Whole | 14 oz. Chef Jar
4. Dark Green Vegetables
Dark green vegetables including kale, spinach, broccoli, dandelion greens and more are among the top foods to increase milk supply.
They are loaded with calcium and also phytoestrogens that are plant estrogens which mimic estrogenic activity in the body. Phytoestrogens help increase milk production in lactating mothers.
5. Garlic
Garlic is another one of the best foods to increase milk supply. It is known to contain immune boosting properties but it’s also a galactagogue which makes nursing mothers produce more milk.
The only thing is that some babies may be sensitive to garlic so watch out if your baby shows any signs of food sensitivity while taking garlic.
It’s easy to incorporate garlic into your diet since it’s used to flavor many dishes including breads, meats, pasta, sauces and more.
6. Brewer’s Yeast
Brewer’s yeast is a nutritional powerhouse containing nutrients such as B-vitamins, protein, iron, chromium, selenium and more.
It not only helps up your milk supply but also has a positive effect on your mood by getting rid of baby blues!
It is normally found in powder or supplement form.
7. Chickpeas
Another important food on this list of foods to increase milk supply is chickpeas.
They are also known as garbanzo beans and are a legume used in Mediterranean, Middle Eastern and South East Asian cooking.
Since ancient Egyptian times, women have been eating chickpeas to increase their milk production.
They contain plant estrogens that gives them galactagogic properties to enhance milk supply.
Chickpeas can be cooked and consumed sprinkled with salt and pepper. You can make a chickpea salad or even an easy and tasty dip called hummus.
8. Almonds
Nuts such as almonds are full of protein, calcium and healthy omega 3 fats. Munching on them as a snack or drinking almond milk can help increase the volume of milk production and also the creaminess and sweetness of breast milk.
Blue Diamond Almonds Honey Roasted Snack Almonds, Honey Roasted, 16 Ounce
9. Flaxseeds
Flaxseeds are another healthy seed you don’t want to miss out on! They have natural plant estrogens in them which make them a powerful milk-boosting food.
You can sprinkle a tablespoon of roasted ground flaxseed on your oatmeal or blend it together with your smoothies.
Spectrum Essentials Organic Ground Premium Flaxseed, 24 Oz
10. Sesame Seeds
Last but not least on this list of foods to increase milk supply is sesame seeds!
They are high in calcium and also estrogen-like compounds that help nursing mothers make more milk.
The best way to eat sesame seeds is making sesame seed butter, also known as tahini.
Do this by simply toasting two cups of sesame seeds lightly in a pan over a low flame. Let it cool down completely before blending it in a high-speed blender (where to get it) together with ½ cup of coconut sugar (where to get it) or another natural sweetener. The end result is sesame seed butter which tastes super delish and is very nutritious!
Terrasoul Superfoods Organic Hulled Sesame Seeds, 2 Lbs – Perfect for Tahini | Gluten-free | Raw
Or, just get your hands on a jar of organic sesame seed butter/tahini!
Kevala Organic Sesame Tahini, 32 Ounce
Thanks for reading, ‘Top 10 Foods to Increase Milk Supply.’ Are there any other foods/recipes you have eaten that increased your milk supply? Please share below!
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