Would you believe there are foods you can eat to help your milk supply? Believe it! Foods with lactation-promoting properties are called lactogenic foods or galactagogues. Adding these foods, along with frequent nursing or pumping, can give your milk supply the boost it may need. Here are the top seven lactogenic foods for you to try.
- OATMEAL Known for its cholesterol-reducing and low blood pressure effects, oatmeal is also good for your milk supply. In addition to providing good nutrition and health benefits, oatmeal is a comfort food. When mom eats a bowl of oatmeal, it helps her relax, which in turn releases oxytocin, a hormone involved in milk production.
- APRICOTS The University of Wisconsin School of Health and Public Medicine recommends apricots because they are high in fiber, Vitamin A, C, potassium, and calcium. Calcium-rich dried fruits such as figs, apricots, and dates are thought to help with milk production. Like papaya, apricots, contain tryptophan, which helps regulate your sleep.
- SPINACH We already know spinach is a good source of calcium, vitamin K, and vitamin A. And we know folic acid is particularly important for women who are pregnant or breastfeeding. But spinach has another property that promotes lactation: Phytoestrogens, which have similar properties to estrogen.
- SALMON Salmon is a great source of essential fatty acids (EFA) and omega-3 fatty acids and are both components of breastmilk. Having more EFAs available increases the amount of good fats in your breastmilk and provides better nutrition for you baby.
- CARROTS Like spinach, carrots contain phytoestrogens and they are high in beta-carotene and Vitamin A. While we're told not to drink our calories, drinking a cup of carrot juice once a day may help boost your supply.
- PAPAYA Papayas have not been studied, The effects of papayas on breastmilk production have not been studied, but it is is believed they have two benefits: They are a natural sedative and they improve lactation. So be careful...don't eat a papaya right before you nurse or you might fall asleep!
- ASPARAGUS Asparagus isn't meant just for a delicious dinner side dish. It is high in fiber, folic acid, Vitamins A, C, and K and it contains tryptophan, an essential amino acid which subsequently improves milk supply.
- BROWN RICE Brown rice, a complex carbohydrate, increases serotonin levels in your brain, which gives you more energy and helps regulate your mood, appetite, and sleep. This means brown rice is one of the good carbohydrates for all of us, but particularly nursing moms because it stimulates prolactin secretion, which a key hormone in lactation.
- HUMMUS Because hummus, with its chickpeas, tahini, garlic, lemon juice, and olive oil, is a complete protein, it is a great choice for breastfeeding moms. With a little paprika, pine nuts, and pita bread, you have yourself a delicious lacto-producing snack.
- WATER Drinking more water not only gives you more energy and makes your skin glow, it is one of the best ways to improve your milk supply. Nursing depletes your body of fluids so it makes sense that drinking water will help you to stay hydrated and produce more milk. Keep it simple. When you sit down to nurse, drink a glass of water first. Have you noticed any foods that help you increase your milk supply?
