After PregnancyBreastfeeding

12 Lactogenic Foods To Boost Your Breastmilk Supply

best lactogenic foods to boost breastmilk supply

From sleepless nights to baby’s burping habits, new mothers have plenty of reasons to worry about. On top of this list is their infant’s feeding issues. At every stage of life, our mothers wish for us to have a full stomach. It gets a wee-bit difficult when we are unable to ask for food as we desire. Infants who rely on their mothers for breastmilk also face concerns when the milk supply is reduced. This article conveys a resourceful list of lactogenic foods.

As a woman, you may have seen your breasts change as time passed by and your health shifted. As a new mom, you would additionally see milk supply fluctuations if and as you breastfeed your baby.

Before we tell you how to increase breast milk supply, let us shed light on why is there a decrease in the first place.

Why Would You Need Lactogenic Foods To Increase Milk Supply?

There is an abundance of lactogenic foods to help you up to your breastmilk supply. The big question, however, is why you may need such foods. Why, in the first place, do we see a fall in the milk supply when an infant breastfeeds?

Lactation experts have noticed various factors that lead to a decrease in breastmilk supply in mothers. Mostly, there is no single reason to cancel out this phenomenon. Some of the most common causes why breastmilk reduces are:

  • Stress
  • Smoking
  • Not getting enough rest
  • Not eating well
  • Ingesting too many herbs and spices
  • Excessive caffeine
  • Drinking alcohol

If you are experiencing the above-given factors, consult with your doctor, and plan to improve your health.

How To Know If My Breastmilk Supply Is Falling?

More often, it is not obvious that a mother’s breastmilk has decreased. With the infant’s inability to express their discomfort, it gets more difficult to understand the cause. However, there are certain signs to recognize whether a mother’s milk supply has considerably reduced.

Some common signs include:

  • Your baby is not gaining weight.
  • Your baby is not peeing enough.
  • The baby’s urine is very dark-colored.
  • You feel pain while breastfeeding.
  • Your baby is waking up more often while sleeping.
  • Your breasts do not feel full.
  • The baby feels hungry frequently.

List Of Lactogenic Foods To Increase Breast Milk

If you are experiencing a low breast milk supply, you may want to consider pumping up your diet. Here is a list of various lactogenic food items that you can inculcate in your meals. A considerable increase in your intake of these breastmilk producing foods will show high-end results in no time:

1. Garlic

Easily found in Indian households, garlic is a very popular herb. On top of its flavorful taste, garlic has a range of benefits. These include its immunity-boosting power, ability to prevent heart diseases, and its healing capacity. Garlic is a brilliant lactogenic food but it can affect the taste and smell of the milk. Therefore, it should be consumed in moderation.

How to consume: Indians have been a fan of garlic since time immemorable. You can add a spoonful of garlic paste to any vegetable or dish. You can also make savory garlic chutney to go with meals.

2. Green Leafy Vegetables

It is no wonder that green and leafy vegetables are good for you. Vegetables like spinach, mustard greens, fenugreek leaves, and more are rich in iron, vitamins, folic acid, and calcium. All these nutrients can be incredible and help boost your breastmilk.

How to consume: One dish throughout the day is a good going. You can make salad or curry dishes like saag and palak paneer to help your taste buds too.

3. Carrots

Carrots contain a high quantity of Vitamin A. This vitamin supports the production of breastmilk.

How to consume: There are numerous ways of adding carrots to your diet. From raw to boiled to cooking with oil, you can have carrots as a salad or along with dishes. You can also try carrot juice or soup to stir the basic meal routine a little.

4. Brown Rice

A top category of food for breastfeeding mothers, brown rice is specific to diet. Doctors and experts everywhere suggest brown rice as a part of the postpartum diet. This food item has nutrients that help in the stimulation of milk formation hormones.

How to consume: You can cook one portion of this rice and consume it once a day. Add some vegetables for more benefits.

5. Fennel Seeds

Popular as a mouth-fresher, fennel seeds aka saunf is also a brilliant item for new mothers. It is easily available in an Indian kitchen or can be found at a local market. Fennel seeds are known for their property to soothe gastric issues.

How to consume: You can add a small teaspoon of fennel seeds while brewing tea.

6. Sweet Potato

A new mother who is breastfeeding would require more energy. Sweet potato is rich in carbohydrates and can be helpful as a lactogenic product. It is a good provider of vitamin C, vitamin B, magnesium, and more.

How to consume: Boil some sweet potato, peel off, add a pinch of salt for flavor and eat.

7. Milk

It is no surprise that more milk consumption would lead to better breastmilk production. Besides that, milk is filled with super healthy nutrients like folate, fats, and calcium.

How to consume: One or two glasses of milk per day should be taken by all new moms.

In case, if you need any help regarding Breastfeeding Tips for New Mothers, visit this link.

8. Lentils (Masoor ki daal)

A very common and healthful variety of pulses, lentils are the ace-food for new mothers. Lentils have bountiful vitamins, minerals, and proteins. On the plus side, some types of lentils also have a great amount of fiber.

How to consume: A small portion of lentils should be consumed by a new mother daily or on alternate days.

9. Green Tea

Postpartum is a good time to focus on your body and your mindfulness. It is also a great time to drop your caffeine intake and instead choose something more nutritious like green tea. Green tea is an everything good item. It has plentiful anti-oxidants that help with better blood flow. Not only will you produce more milk for your baby, but you will lose also weight.

How to consume: Have a cup of warm green tea daily.

Protip – Keep your soaked green tea bag in the fridge for a few minutes. Rest them on your eyes and relax.

10. Bitter Gourd

Bitter gourd is one of the most nourishing vegetables. It may have a bitter taste (as is suggested by its name) but it is filled with lots of health-giving qualities. New mothers are suggested to eat bitter gourds as it is easy to digest as well.

How to consume: Eat it as a dish or mix in some other vegetables to make a bitter gourd juice.

11. Fenugreek Seeds

Fenugreek seeds (or Methi Ke Daane) is a generation-old trick to pump more breastmilk. It is the topmost for the baby’s brain development. It is because fenugreek seeds are rich in omega-3 fatty acids, vitamin B, calcium, and iron.

How to consume: You can add them to almost anything. You can brew these seeds in your tea, mix them in your dough or add to a dish while it is being cooked. You can also soak them in a glass of water overnight and consume the water early in the morning the next day.

12. Cumin Seeds

Another top of the line ingredient found in a desi kitchen is Cumin seeds or Jeera. Cumins seeds are popular for helping in digesting, gas, bloating, and other issues. These seeds are found to have boosted breastmilk supply in mothers also. It is because cumin seeds are flourished with vitamins and minerals.

How to consume: You can add a small spoon of jeera to your dishes while cooking. Similar to fenugreek seeds, you can also soak them overnight and drink the water the next day.

The Concluding Note

Lactogenic foods are stocked with good nutrients that a new mother may need. Their foremost benefit is to help produce more milk for the baby. However, these foods items have abundant rewards and so can be taken by all new moms.

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Aashi Dahiya is a 24-year-old wellness enthusiast and mental health advocate. A budding content creator, she has gained experience in the world of health-oriented writing and media. She has previously worked as a journalist and continues to rally for socio-political issues in her real life. She is passionate about the idea of self and compassionate care through journaling and meditation. Time and again, she shares her views and opinions here. She can be reached on Instagram @aashiwho.

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