Low breast milk supply? These foods can help to boost lactation
Article by Cherlynn Ng
Being a breastfeeding mum means that your body is constantly working non-stop to produce sufficient milk for your little one. You might feel hungry all the time or struggle with having enough breast milk among other challenges. This is why it’s important for you to nourish your body properly and fuel yourself with the right foods.
Here are five superfoods that you can include in your diet to not only keep you energised, but also increase your breast milk supply.
1. Oats
Some women swear by oats when it comes to improving their breast milk supply. Not only are oats rich in iron, they also support the immune system. Oatmeal cookies are a great snack, while a warm bowl of oatmeal will soothe and relax you right down to your core.
2. Garlic
Believed to be a galactagogue, garlic has been used for many years as an herbal treatment to stimulate breast milk production. Studies have shown that when breastfeeding mothers consumed garlic, their babies stayed at the bosom and breastfed longer. This culinary staple not only adds flavour to your food, but is known for its medical properties too. Don’t like the taste of garlic? Consider taking it in capsule form.
3. Dark, leafy vegetables
Dark, leafy greens are a vibrant addition to any diet whether you are breastfeeding or not. Veggies such as spinach and kale are not only rich in minerals, but also contain phytoestrogens, which are known to have a positive effect on milk production. They are also high in iron, calcium and folate. Breastfeeding mums are advised to eat one or two portions of green leafy vegetables daily to boost lactation.
4. Fenugreek
You have probably heard about fenugreek and its milk-boosting properties. A common herb used around the world, it is a wonderful source of protein, iron, vitamin C and more. Whether taken in tea or in capsule form, fenugreek is known to effectively increase breast milk supply within a few days. However, do seek professional advice before consuming it if you have any health conditions or are prone to allergies.
5. Sesame seeds
Thanks to their high nutritional content, sesame seeds are one of the best seeds for breastfeeding mums looking for a boost. Look for large black sesame seeds or husked, light-colored ones. Make sure to consume the seeds crushed, as those still in their husk will simply pass through the digestive tract. We recommend tahini, a sesame seed paste that you can use as salad dressing or spread on your food.
Last but not least, make sure to stay hydrated at all times!
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