Breastfeeding can be a wonderful and fulfilling experience. But it can also be challenging. Many mothers find that they need to supplement their breast milk with formula, because they are not producing enough.
If you’re having trouble breastfeeding, one of the best ways to boost your supply is by eating certain foods. These foods will nourish your body, helping you make more breast milk.
What to drink to increase lactation?
Coconut water: Coconut water is packed with vitamins and minerals that are good for both you and your baby. It contains lots of vitamins A, C, B6 and E, as well as calcium, magnesium and potassium. These nutrients help build up your blood supply so that you can produce more breast milk. Coconut water also contains an amino acid called L-tyrosine, which helps boost your moods and energy levels so that you feel happier overall (1).
Green tea: Green tea contains antioxidants known as catechins that may also increase breast milk production (2). However, there isn’t much evidence yet about how much green tea you should drink each day or how much it might help increase your supply (3).
These are the best fruits for increasing breast milk. The fruit that is rich in Vitamin C is also good to increase breast milk production.
Fruits to Increase Breast Milk
- Watermelon
- Kiwi
- Papaya
- Mango
- Apple (green)
Fruits that can help increase lactation
Dried Figs
These are a great source of iron, which is essential for the production of breast milk. They also contain other nutrients like vitamin C and potassium.
Bananas
Bananas are high in calories, so you should avoid eating them when you’re trying to lose weight. But if you’re breastfeeding, this healthy fruit can be consumed to boost your milk supply.
Apples
Apples are soothing and calming for the baby and mother alike; they’ll both sleep better after eating a few slices! Make sure you eat apples with their skin on because it contains some important vitamins.
Drinking Water
Water is the best option for increasing breast milk. It helps to flush out toxins from your body. It keeps you hydrated and maintains the balance of salts and minerals in your body.
Fruits and Vegetables
Fruits and vegetables are rich sources of folic acid and Vitamin C, which help to increase breast milk. You can eat green leafy vegetables such as spinach, broccoli, turnip greens and kale; orange-colored fruits like oranges, tangerines, papaya, kiwis and mangoes; red-colored fruits like strawberries and tomatoes; purple colored fruits like plums; yellow colored fruits like bananas and apricots; and cheese (preferably low fat) to get more nutrients into your body.
Almonds
Almonds are high in protein content that helps to increase breast milk production in lactating mothers. You can also eat walnuts, peanuts or sunflower seeds instead of almonds. However, it is better to avoid peanuts during pregnancy due to their potential allergenicity for babies with peanut allergies.
Many women find it difficult to produce breast milk. This can be due to a number of reasons such as hormonal imbalances, insufficient sleep and stress, poor diet and lifestyle habits.
If you are a mother who is struggling with breastfeeding, we have some simple tips for you to help boost your milk supply.
One of the most important things that you need to do is eat a healthy diet. A healthy diet will not only help you feel better but it will also make your body more efficient at producing breast milk.
To increase your breast milk production, add these foods to your diet:
1) Foods high in vitamin B6: Vitamin B6 helps regulate the hormones that affect lactation. Foods high in vitamin B6 include spinach, avocado, bananas and eggs. You can also take supplements for better results.
2) Foods high in calcium: Calcium is essential for strong bones and teeth but it also helps increase breast milk production by increasing prolactin levels (prolactin stimulates lactation). Foods rich in calcium include broccoli, salmon, sardines and yogurt (add honey or cinnamon powder for taste).
- Coconut Water
Coconut water is one of the best natural drinks to increase breast milk. It is rich in nutrients and minerals that help to increase your breast milk production. It also helps to prevent infections in the breast, as well as boost your energy levels and make you feel less tired.
- Oatmeal
Oatmeal is a good choice for breakfast when you are breastfeeding. It is easy to digest, so it will not cause stomach upset or constipation during breastfeeding. Oatmeal contains fiber and protein which helps to increase your breast milk production. Oatmeal also contains vitamins A, B6 and E which will keep your skin healthy and glowing while you are breastfeeding your baby. You can add some dry fruits like dates or figs along with the oatmeal for added nutrition.
- Almonds
Almonds are a rich source of calcium and proteins which help to boost your breast milk production naturally without any side effects on your health or baby’s health as well. You can crush some almonds into almond butter by blending them in a food processor or blender and eat it as a snack or spread on toast or crackers for breakfast
- Dry fruits
Dry fruits are rich in proteins, vitamins and minerals. They can help to boost the milk supply in breastfeeding women. These include:
Almonds
Walnuts
Cashews
Pistachios
Dates
- Green leafy vegetables
Green leafy vegetables are rich in iron and calcium which are essential for the growth of your baby’s bones and teeth. These include:
Spinach, kale, broccoli and cabbage.
If you are a breastfeeding mom, then you must be aware of the importance of breast milk in your baby’s growth.
As a mother, it is your responsibility to give your child the best possible nutrition. The best way to achieve this is by providing them with breast milk.
However, there are certain situations where you may not be able to produce enough milk for your child. This can be due to various reasons like stress, illness etc. In such cases, you may need some additional help in order to increase breast milk production.
In this article we will discuss some foods that can help you increase breast milk production naturally.
1) Oatmeal: Oatmeal is one of the most nutritious grains and is also rich in iron content that helps increase your hemoglobin levels and strengthens bones too. It contains high protein content which aids in digestion process, which keeps your stomach full for longer hours and also prevents constipation problems as well as bloating issues.
2) Almonds: Almonds contain essential vitamins like vitamin A and E along with minerals like magnesium which helps improve bone health and even prevents osteoporosis in later years when you start aging faster than normal rate due to lack of calcium intake from regular diet plan or any other reason
Foods to Increase Breast Milk Production
- Coconut water: Coconut water is rich in vitamins and minerals, which helps boost your body’s immune system and fight infections. It is also known to have antioxidant properties that can help protect against certain diseases.
- Yogurt: Yogurt contains probiotics that promote healthy digestion. It also contains calcium and vitamin D, which are essential for building strong bones, teeth and muscles in babies.
- Oatmeal: Oatmeal is one of the most nutritious breakfast options as it contains fiber, iron and B vitamins. It also helps regulate blood sugar levels, which makes it a great choice for breastfeeding moms who want to lose weight after giving birth.
- Eggs: Eggs are an excellent source of protein, which is particularly important for new moms as they need more protein than usual because their bodies are busy producing milk for their babies (this process requires a lot of energy). Eggs are also rich in B vitamins such as vitamin B12 (also known as cobalamin), choline and biotin — all essential nutrients for new nursing mothers!
- Almonds
- Oats
- Walnuts
- Cashews
- Pistachios
- Peanuts
- Pumpkin seeds (also called pepitas)
- Flaxseeds (also called linseeds).