A lot of new mothers want to improve their breast milk supply as they believe they are not producing sufficient for their baby’s needs. During the nursing phase, the diet of the new mother should not be ignored. It impacts the amount and quality of breast milk produced. A well-balanced diet is also important as it affects the post-delivery recovery of the mother. Lactating moms should balance out nutritional requirements while keeping in mind which food enhances breast milk supply. Here are a few foods to increase breast milk in a natural way.

A lactating mother needs to pay intricate attention to her diet because she needs extra nutrients and energy to cater to her as well as her baby’s nutritional needs. By consuming foods that increase milk production in mothers, a woman can enable her child to grow and develop optimally. Furthermore, a healthy diet will also help a woman receiver from the weakness of childbirth and consequently, she will be able to become strong and active. 

Foods That Should Be Taken By Moms Who Need To Increase Breast Milk

  • Fennel Seeds

Fennel seeds are used to lessen gas and colic for both mother and the baby. It is assumed that the benefits of the fennel will pass on to the infant through breast milk when it is consumed by the mom. Soak a teaspoon of fennel seeds in water overnight and gulp it in the morning.

  • Fenugreek Seeds

Fenugreek seeds are used for generations to increase breast milk production. It is abundant in omega-3 fatty acids which are significant for the newborn’s brain growth. Fenugreek leaves can also be used, as they are rich in nutrients like beta-carotene, Vitamin B, calcium, and iron. Fenugreek seeds can be added to tea or can be used in the preparation of savoury dishes while cooking. This is one of the best foods to increase milk supply.

  • Garlic

Garlic is popularly known for boosting the immune system, preventing heart disease, and with curative properties.  It can help boost the breast milk supply. Garlic can be used as a tadka or along with milk.

  • Green Leafy Vegetables

Green Leafy vegetables are an enormous source of minerals such as iron, calcium, and folate. These vegetables have a bunch of vitamins and minerals that are considered to help enhance the production of breast milk. Try to include spinach, kale, and fenugreek leaves in your diet. Consume at least one portion of this lactation food on a daily basis to increase breast milk production.

  • Sesame seeds

Sesame seeds are a natural non-dairy source of calcium, which is incredibly significant for your newborn’s growth, these are among the superfoods to increase breast milk. After delivery, the mother also will want calcium for a beneficial and full recovery. Sesame seeds can be included in daily cooking or make sweet dishes like ladoos or chutneys.

  • Nuts

Nuts are a rich powerhouse of nutrition which has essential minerals such as iron, calcium, and zinc as well as vitamin K and B vitamins. They are a big source of important fatty acids and protein. Nuts are proven as lactation food in many parts of the world which substantiates that they might help produce breast milk.

  • Seeds

Seeds are a nutritional gift and supply helps to increase breast milk! Seeds are loaded with healthy protein and essential minerals such as iron, zinc, and calcium, as well as healthy fats. Consume mixed seeds to get the maximum nutrients.

  • Barley

Barley has an abundant source of dietary named beta-glucan, a polysaccharide that has proved to increase prolactin which is also known as the breastfeeding hormone. When Barley is germinated, they release malting enzymes, that convert it into syrupy malt that can be consumed by lactating moms.

  • Papaya

Papaya can be consumed raw or ripe. Papaya has been a galactagogue in Asian cultures for centuries that increases breast milk constantly. Papaya can be included daily for the betterment of the baby and the mother.

  • Beans and Legumes

Beans and legumes are rich sources of protein, vitamins, minerals, and phytoestrogens that are responsible for increasing breast milk. Chickpeas can be used as galactagogues that have been proven to increase breast milk ever since the Egyptian era. They’re a staple food in North Africa, the Middle Eastern, and the Mediterranean, making It one of the most largely accessible galactoses and are considered best to increase breast milk

  • Red and Orange Root Vegetables

Red and orange root vegetables such as car­rots and yams have also been used for generations to increase breast milk. It helps to nourish the child by increasing the quality and quantity of breast milk.

foods that should be taken by moms who need to increase breast milk

  • Cumin Seeds

Cumin seeds aid with digestion, alleviate constipation, and bloating and help with lactation. They are packed with vitamins and calcium. Cumin seeds can be soaked in water overnight and that water can be consumed.

  • Brown Rice

Brown rice is essential in a new mom’s postpartum diet. Brown rice has the ability to stimulate the hormones responsible for milk production. It is beneficial to the new mother as it gives her energy. So, always include this lactation food in your diet.

  • Almonds

Almonds are abundant in Vitamin E with omega-3 fatty acids. Almonds also contain polyunsaturated fats, making these nuts a superfood. You can consume almonds raw or find almond supplements to increase your milk supply.

  • Water 

Staying hydrated is absolutely essential to improve milk production in new moms so they have to remember to drink plenty of water throughout the day. Drink each ounce at intervals, instead of having a large gulp. Water is the most underrated lactation food.

  • Moringa or Drumsticks

Moringa is rich in iron and calcium. They aid in increasing milk production. Therefore, including this vegetable in the meals can help ensure that moms are lactating sufficiently. Moringa leaves can be consumed as juice or soups to increase breast milk.

  • Milk

Milk is packed with folic acid, calcium, and healthy fats, which helps with milk production and also ensures that the milk is nutritionally balanced for your baby. Make sure moms drink a glass of milk twice a day to ensure a boost in breast milk production.

  • Lentils

Lentils are used worldwide due to the presence of lots of minerals, vitamins, and protein in them. Add to this already awesome variety the presence of dietary fibre and moms have an ingredient that is not only healthy in general but also enables extensively increased breast milk production.

  • Tofu

Tofu is packed with minerals, vitamins, calcium, and a lot of protein. Making a dish with tofu, pulses, and leafy vegetables will ensure you have a fixed and lactation-friendly diet that will also retain you incredibly fit and strong. It is also among the most trusted foods to increase milk supply.

  • Water Melon

Watermelon is abundant in fructose, fibre, and of course, water. It retains your hydration, makes your body with significant minerals and enables you to maintain or improve your breast milk supply. Sipping a lot of water and consuming foods with effluent water content, such as watermelon, can enable mothers seeking with lactation issues.

The above-mentioned food boosts the milk supply. As a new mother make sure to have a healthy and wholesome diet. This will not only increase the breast milk supply but also will keep the new mom healthy.

FAQs to Increase Breast Milk Supply

1. How can I increase my breast milk naturally?

In order to increase your breast milk naturally, you can consume foods to help Increase Breast Milk; which are mentioned above. You can also breastfeed more often and keep hydrated to increase your breast milk supply naturally.

2. Which fruit increases breast milk?

Papaya is the best fruit that can help in increasing your breast milk supply naturally. In fact, in many cultures, it is highly advisable for new mothers to have papaya to increase their milk supply. In addition to papaya, a lactating mother should take a well-balanced diet and enough milk and water to be able to breastfeed her kid properly.

3. What foods help increase breast milk?

Oats, fenugreek, green leafy vegetables, nuts, seeds and a variety of other food products can help a mother in increasing her milk supply naturally. 

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