Foods Women Can Eat To Improve Breast Milk Production

By Precious Femi

Breast milk also known as mother’s milk; is the milk produced by the mammary glands located in the breasts of women to specifically meet her child’s nutritional needs.

It is the primary source of nutrition for newborns. It is primarily composed of water, carbohydrates, lipids, and proteins.

Breastfeeding mothers need to eat about 300-500 calories per day to give them the energy and nutritional components needed to produce quality breast milk. Foods and supplements that help improve/increase breast milk production are known as Galactagogue.

From research, the secret potion that has helped mothers to improve their breast milk production include:

• Water: Water is very important in boosting lactation. It increases the total milk volume per feed. So, as a breastfeeding mother, consistent and regular water intake is a must.
• Brown rice: Studies have shown that brown rice improves breast milk production. It has hormones stimulants that enhance lactation. It is best eaten with veggies!
• Oats: It is fantastic for improving and maintaining milk supply. It is also a good source of fiber. You can enjoy a generous source of hot oats in the morning and if it doesn’t sound appetizing, Oats biscuits will do the trick!
• Barley: Barley is a very rich dietary source of beta-glucan, a polysaccharide that has been shown to improve prolactin (the milk-producing hormone in mammals). Barley can be added to soups, stews, homemade bread recipes, etc.
• Fennel and Fenugreek seeds: These seeds improve the milk quality and as well as the quantity. It also helps controls the baby’s colic. Fennel is an excellent galactagogue. It can be enjoyed in salads and drinks.
• Garlic: Garlic has chemical compounds that help in improving lactation. It can be added to soups, stews, stock, etc. If the smell/taste is not appealing, garlic pills are commercially available and they have no after smell/taste.
• Beet leaves, Carrots, Green/Unripe papaya, and Spinach all have lactation improving qualities.

Note- Improved breast milk production is also dependent on the law of demand and supply. When the breast is emptied often, more milk will be produced. Ensure to always get a good latch and offer both sides at every feeding.

The main focus is on making healthy choices to help improve and fuel your milk production. Eat a varied nutrient-rich diet filled with fresh fruits (fruits high in vitamin-c is highly recommended e.g. citrus fruits) and vegetables, whole grains, lean protein (lean meat, eggs, beans and seafood low in mercury e.g. wild salmon, shrimp, tilapia and sardines), low fat and dairy, nuts and seeds.

Breastfeeding is a unique episode for all mothers, so see to it that the solution you go for is tailored for you and your lifestyle because it is crucial to your maintaining a happy and healthy breastfeeding relationship.