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9 foods to boost milk supply

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Increase milk supply fast with these 9 super foods

Oatmeal

I started each morning with a healthy bowl of oatmeal. If your milk supply truly is low, it might be a result of low iron levels and according to Kelly Mom, oatmeal is a great source of iron.

Oatmeal is super boring, I know, but get creative with fresh seasonal berries and of course, a pinch of brown sugar!

You can also make overnight oats which quickly became my go-to breakfast when I returned back to work part-time.

Garlic

Known for quickly increasing lactation, garlic is another great milk booster. Using fresh garlic is always better than the garlic that comes in the cans, but in a pinch don’t feel bad about taking a shortcut.

Garlic was easy for me to incorporate into my diet – I added it to stir fry, eggs, soup and rice. Pretty much everything!

Apricots

I’m not really a big apricot fan, but when I learned how apricots work to increase prolactin (the hormone responsible for making your body produce milk) I became a fast fan.

I tend to favor eating only fruits/veggies that are in season and since apricots are in season during late spring/summer months I turned to dried apricot fruit instead!

Look for brands that have no added sugar, as most dried fruit has a ton of added sugar.

Brewer’s Yeasthttps://amzn.to/2RxABPu

Many nursing mothers claim brewer’s yeast is responsible for helping to up their supply.

After a little research I also learned that brewer’s yeast does double duty: Studies show that taking the supplement helps to ward off baby blues, thanks to the protein, iron and B vitamins found in this nutritional powerhouse.

I really enjoyed making lactation cookies and especially loved this peanut butter chocolate chip lactation cookie recipe.

Many nursing mothers claim brewer’s yeast is responsible for helping to up their supply.

After a little research I also learned that brewer’s yeast does double duty: Studies show that taking the supplement helps to ward off baby blues, thanks to the protein, iron and B vitamins found in this nutritional powerhouse.

I really enjoyed making lactation cookies and especially loved this peanut butter chocolate chip lactation cookie recipe.

Spinach

Did you know postpartum anemia is a fairly common occurrence? Most of the time your body will correct itself post delivery, but in roughly 27% of women postpartum anemia lingers on.

Eating foods rich in iron like spinach work to increase milk supply and contain important vitamins your baby needs to grow strong.

I recommend introducing raw leafy greens in moderation, as sometimes uncooked greens can be associated with gassiness in babies.

I had a large salad one night and poor Emma was up all night with horrible gas pain. It doesn’t affect all babies the same, so just take it easy. After that experience I always cooked my greens and it didn’t seem to bother her.

Quinoa

Another food that helps to increase milk production and packs quite a punch on the nutritional front, too.

I started opting for quinoa instead of rice a couple years ago in an effort to cut some unnecessary calories and have found a couple go-to recipes that incorporate quinoa.

Even my husband likes this quinoa fried rice recipe, and that’s a win in my book.

I also love this Mediterranean quinoa bowl— so yummy and healthy!

Almonds

Almonds are some of my favorite snack foods so I didn’t mind helping myself to some extra servings when I was nursing E.

Almonds contain DHA (omega 3 responsible for brain health), calcium and magnesium and are a known lactogenic powerhouse.

Fenugreek

As soon as I mentioned my anxiety over potentially losing my milk supply one of my fellow mama friends mentioned fenugreek.

I hate swallowing pills with a deep passion and wasn’t going to add one more supplement capsule to my mandatory post-natal and d vitamin regime so I looked for another chocolatey recipe, naturally.

This fenugreek lactation bite recipe checked off several boxes. Chocolatey, check. Peanut butter, oh yes. And it also had oats in it, which is another known milk booster.

Carrots

Rich in vitamin A, carrots have lactating production elements. I love have carrots as a mid-day snack, but not unless I have my hummus to go with it!


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Written by Anas

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