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What foods increase milk supply?

Breastmilk is very crucial for a newborn baby. The more you nurse your baby, the healthier they will be. It’s thus vital for the mother to have adequate milk supply. The foods you eat during the nursing period have a significant effect on milk produced. So, what foods increase milk supply? Here are ten foods that increase milk supply.

i. Bone broth

This is one of the best foods to increase milk supply. You can make bone broth by boiling chicken or beef bones for about 24 hours. Bone broth contains collagen, gelatin, and amino acid, such as glutamine. These nutrients have many benefits, such as reduced inflammation and increased milk supply.

ii. Coconut

This is another superfood for breastfeeding moms. It contains lauric and caprylic acid. Both of these acids not only increase milk supply. They also protect your baby from bacteria and viruses. We recommend any coconut products, including capsules.

iii. Oatmeal

Not the most appealing, but the benefits are indispensable. Oatmeal contains fiber, which aids in digestion. It also packs the energy which you need after childbirth. Avoid instant oatmeal.

iv. Lentils

Lentils contain fiber, folates, magnesium, and high protein levels. Lentils increase the milk supply and aid digestion. They also stabilize blood sugars to improve general health.

v. Brown rice

Brown rice contains a carbohydrate called beta-glucan. This carbohydrate increases the secretion of prolactin, which is a milk-producing hormone.

vi. Fenugreek tea

Who minds a cup of tea after a long day? Fenugreek tea boosts milk supply. The tea contains a compound called diosgenin. Studies show that this compound has similar properties to estrogen. Mothers who consumed fenugreek tea increased milk flow. You can as well opt for fenugreek capsules instead of the drink.

vii. Fennel seeds

These seeds help in digestion by controlling baby-colic. Add these seeds to tea, boil with milk, or add as a seasoning to veggies.

viii. Dates

Palm dates pack glucose and fructose as they are very high in natural sugars. They are also rich in vitamins c and b complex, minerals such as copper, selenium, and magnesium. Dates also pack fiber, which aids in digestion. They improve breastmilk flow in lactating mothers. Dates are calorie-dense food that should be enjoyed with moderation.

ix. Sweet potatoes

These are simple food that does magic in increasing your milk flow. They are particularly high in beta-carotene and vitamins b and c. They also contain iron, calcium, and selenium. Sweet potatoes are also a great source of fiber for digestion. The best thing about them is they pass for breakfast, lunch, dinner, or even as a snack.

x. Liver

This is one superfood that can boost your milk supply lighting fast. The liver contains high levels of vitamin a, b12, riboflavin, and copper. It’s also rich in folates, choline, and of course, iron for your blood.

There are other foods we have not mentioned that increase milk supply. The key is to find something satisfying and tasty. Tasty but healthy foods cause your body to release more oxytocin. Oxytocin is a love hormone that boosts your milk supply.

Watch this video “10 Super Foods that Help Improve Breast Milk Supply”(7 mins 43 seconds)

Key Reference

  1. 7 foods to increase breast milk production – Today’s Parent. Link
  2. Breastfeeding Foods to Increase Breast Milk – Verywell Family. Link