LACTOGENIC FOODS TO INCREASE MILK SUPPLY
For a long time, women have eaten certain foods that promote milk production.
These foods are known as “Lactogenic Foods,” (also known as galactagogues).
So, they are those food items, spices, and herbs that contain specific nutrients that naturally increase milk supply.
It is important to know that everyone has a different body. While some meals will be lactation boosters for some women, they may not produce enough milk for others.
The good news is that if you are wondering what foods help produce breast milk, then there are several naturally occurring lactation foods available that new moms should try to see what suits them the best.
The following are a few reasons for a low milk supply, you must understand:
- Sickness
- Returning to work
- Baby is nursing less (due to teething, sickness, etc.)
- Traveling
- Change with medication or supplements
- Temporary separation from baby
- Baby has difficulty latching or sucking
- Baby is starting solids or receiving supplements
Now, let’s see the list of lactogenic foods that increase milk supply:
GRAINS:
The hormone responsible for milk production is “Prolactin” so if you are wondering how to increase prolactin secretion then grains are the answer. They contain a high amount of complex sugars, which encourage prolactin secretion. Barley is the richest dietary source of the complex sugars while oats contain the second-highest levels. Other examples are:
- Barley
- Oats
- Millet
- Brown rice
DARK GREEN LEAFY VEGETABLES:
They contain minerals, vitamins, enzymes, and other important nutrients. Green leafy veggies are rich in iron and calcium and naturally help the body retain less water and increase milk supply. They’re also known for increasing your blood circulation and since breast milk is made from your blood supply, it is clear that green leafy vegetables are good lactogenic foods. Some of them are:
- Spinach
- Mustard greens
- Dandelion greens
- Kale
- Arugula
- Beet leaves
- Broccoli
- Seaweed
- Watercress
- Collard greens
NUTS AND SEEDS:
They contain protein, calcium, healthy fats, and tryptophan, which increase the release of prolactin. They also improve the quality of breast milk by adding good nutrients such as healthy fat in your milk. They have a huge variety such as:
- Almonds
- Cashews
- Macadamia nuts
- Poppy seeds
- Anise seeds
- Flax seeds
- Coriander seeds
- Sesame Seeds
LEGUMES:
They contain omega 3 fatty acids that get mixed with breast milk after you eat them and are the best food for breastfeeding as it helps in the growth of the baby’s brain as well.
- Lentils
- Peas
- Mung beans
- Chickpeas
- Black beans
- Kidney beans
- Lima beans
- String beans
DRY FRUITS:
Lactogenic foods that are rich in calcium, fiber, vitamins A and C, potassium, etc. Also, you can easily carry them around and they can be eaten as healthy snacks too. Examples are:
- Apricots
- Dates
- Figs
ORANGE ROOT VEGETABLES:
These are lactation foods containing beta-carotene which is needed in extra amounts during lactation and they are also good for eyesight. Some examples of these foods that promote milk production are:
- Carrot
- Beet
- Yam
- Sweet potatoes
