Foods To Increase Breastmilk Production

Nursing a newborn is both a challenging and rewarding experience and every mother’s breastfeeding journey is unique. Many new moms often find themselves worrying whether or not they are producing adequate milk for the baby. The interesting fact about breastfeeding is that the more your baby nurses, the more milk your body makes.  

A nursing mom needs to keep her intake of nutrients in check to not only produce enough milk but also to support her healing and recovering. There are certain foods to increase breastmilk production that, if included in the mother’s postpartum diet, can do wonders to her nursing journey.  

From nutrient-rich fruits to traditional Indian foods that increase breastmilk production, in this article, we will list them all. Whether you're searching for the best diet plans or curious about which food increases breastmilk, we’ve got you covered with delicious options to help ensure you and your little one get all the nourishment you need. 

Important Things To Keep In Mind 

Many new moms are under the impression that they might not be making enough milk for the baby’s needs. However, as long as your baby is alert, active and regularly filling their diapers, you are good to go. It is important to know that your body can take up to a few days after childbirth to start producing milk. Until then, your baby will feed on colostrum - which is the thick, first stage of breastmilk that is packed with nutrients.  When it comes to breastfeeding, there are no strict rules. Nurse your baby whenever they are hungry and for as long as they want. Avoid following a strict schedule, especially in the first few weeks of establishing your milk supply. When the first breast has emptied, you can help switch the baby to the other side.  

Foods To Increase Breastmilk

Now that you understand the basics about breastfeeding, it is time to learn which foods increase breastmilk production. Foods that are high in oestrogen and galactagogues are the best breastmilk-increasing foods. Many cultures around the world have incorporated such foods that increase breastmilk in new moms. Here, we have shared some foods and fruits to increase your breastmilk production naturally.  

• Whole grains, especially oats and barley 

Whole grains provide essential nutrients and energy, making them particularly beneficial for breastmilk production. Oats and barley are packed with beta-glucans, fibre and iron, which help in boosting the prolactin levels- crucial hormone for lactation.   

• Protein-rich foods 

Protein plays a crucial role in the synthesis of milk protein, meaning, it can increase the production of milk and milk protein. To meet your daily protein requirement as a lactating mother, include protein-rich foods like paneer, lean meat, eggs, dairy, sprouts, beans and seafood that are low in mercury and provide high-quality protein.   

• Legumes and beans like chickpeas and lentils 

Legumes and beans, such as chickpeas and lentils, are excellent plant-based sources of protein, iron, and fibre. They are also rich in phytoestrogens, which can stimulate milk production. Regularly including these in the diet can significantly contribute to a healthy breastfeeding routine.  

• Leafy green vegetables like spinach and kale 

Vegetables such as spinach and kale are nutritional powerhouses. They are loaded with vitamins A, C, and K, calcium, iron, and folic acid. These nutrients beneficial for mothers and will help them to maintain a proper milk supply for their newborns, as well as support the nutritional development of their infants.  

• Fennel and fenugreek seeds 

Fenugreek is high in phytoestrogens and is considered a natural lactation acid. It is great for balancing hormonal levels and boosting milk supply. Other seeds like fennel, flax, sesame and pumpkin seeds are healthy sources of essential mineral and good fats, helping the body produce milk.  

• Ginger and garlic 

Ginger and garlic are known for their medicinal properties and have been traditionally used to aid digestion and improve milk flow. Their anti-inflammatory and immune-boosting characteristics are beneficial for both mother and child. Adding these spices to meals can help naturally augment lactation.  

• Nuts 

Nuts like almonds, walnuts, and cashews are rich in healthy fats, vitamins, and minerals, making them great snacks for boosting energy and providing essential nutrients for breastfeeding. They are particularly known for their omega-3 fatty acids, which aid in the development of the baby's brain and improve milk quality.  

• Carrots and beetroots 

Carrots and beetroots are high in beta-carotene and iron, which are crucial for maintaining a healthy milk supply. These root vegetables aid in increasing lactation and can easily be incorporated into meals or juices.  

• Herbal teas like chamomile, fennel or fenugreek 

Herbal teas such as chamomile, fennel or fenugreek can promote relaxation and potentially stimulate milk production. They offer a hydrating alternative to regular drinks while providing soothing and lactation-supporting properties.  

• Fruits  

Fruits like green papaya, watermelon, cantaloupe and avocado can aid in increasing breast milk production. Papaya is rich in lactogenic enzymes, watermelon hydrates the body, cantaloupe adds essential vitamins and avocado offers healthy fats, all contributing to an enriched milk supply.  

• Gum Tragacanth (Gond Laddoo) 

Gond laddoo is a traditional lactation food that is believed to support post-partum recovery and enhance milk production due to its warming properties and energy-boosting ingredients.  

Certain Factors To Improve Breastmilk Production 

Although diet is an important factor, there are some other habits you can add to your routine to assist in your milk production. Here's a list of key tips and techniques to support your milk supply:  

1. Try to rest 

Adequate rest is crucial for all new mothers, not only for recovery but also for promoting milk production. Sleep deprivation can impact your hormone levels, potentially reducing your milk supply. Prioritising rest whenever possible, even if it means napping when your baby sleeps, can be beneficial.  

2. Tame stress 

Stress seems unavoidable when you are a new mom but long-term stress can hinder your body from being able to make milk efficiently. Try incorporating stress-busting habits like deep breathing, yoga or meditation into your daily life. Such habits can help you relax and focus on the pleasure of connecting with your new baby.  

3. Get support 

Breastfeeding can be daunting, particularly in the initial days. Don't be afraid to seek help from lactation consultants, breastfeeding experts or family members. A good support system can be a big help, offering advice, encouragement and hands-on assistance. 

4. Avoid beer and alcohol 

There is a popular myth that beer will enhance milk production but alcohol will do more harm than good. Alcohol can disrupt the milk ejection reflex and result in low milk yields. It's advisable to avoid drinking alcohol so that it does not interfere with your breastfeeding schedule.  

5. Drink plenty of water 

Hydration is key to having a healthy milk supply. Breastfeeding is a naturally hydrating process, so make sure you drink lots of water throughout the day. Have a water bottle around as a reminder to drink up whenever you nurse your baby.  

6. Feed You, Feed Baby 

Your nutritional requirements are higher while breastfeeding, so it is essential to pay special attention to a balanced diet. Include a wide range of nutrient-rich foods, high in vitamins and minerals to nourish your overall health and milk supply. Keep in mind, feeding your body will feed your baby.  

7. Wait to use Bottles 

Early introduction of bottles may affect your milk supply. It may cut the amount of time your baby nurses at your breast, which is crucial to establish milk supply in those initial days. Direct breastfeeding during those early weeks strengthens your supply. Once a good breastfeeding pattern is established, you can introduce bottles gradually if necessary.  

8. Massage your breasts 

Gently massaging your breasts while nursing or pumping has been known to stimulate milk output and empty your breasts more efficiently. This not only helps in boosting breastmilk supply but also reduces the threat of clogged milk ducts, allowing your breastfeeding process to be smoother.  

Final Takeaway

As we wrap up our journey of exploring the diet of breastfeeding mothers to increase breastmilk, remember that nourishing yourself means nourishing your baby. Breastfeeding is more than just a phase, it is the time to establish a powerful bond between the mother and the baby. Embrace the flavourful adventure of foods for increasing breastmilk and trust in the magic of your body’s natural nurturing instincts.