Increase breast milk production: Top 6 dietary changes to ensure infants receive vital nutrition
World Breastfeeding Week 2024: Many new mothers are looking for strategies to increase milk production to ensure their newborns get adequate nutrition. Here are 6 types of foods you can include in your diet to ensure increased milk production and overall well-being.
Infants receive vital nutrition from breastfeeding, and many new mothers look for strategies to increase their milk supply to ensure their newborns are getting the best possible nutrition. Milk production is influenced by several factors, including heredity, hydration, and overall health. However, some foods can promote and even enhance lactation. Understanding which foods can increase milk production helps new mothers make informed dietary choices. (Image: Canva)
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According to nutritionist and mental health coach Nikita Basu, including certain lactogenic (milk-producing) foods in addition to a balanced diet can be beneficial. These foods are rich in nutrients that support the health of both the mother and the baby while encouraging milk production. Effective nursing depends on maintaining a well-balanced diet that includes these nutrient-rich foods, staying hydrated, and ensuring overall health. Always consult with your doctor before making significant dietary changes or using supplements to ensure they are suitable for your individual needs. (Image: Canva)
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Oats: Oats are a well-known galactagogue, they can help increase milk production. High in fibre, iron, and complex carbohydrates, oats support general health and help maintain stable blood sugar levels, which benefits nursing mothers. The iron content in oats is especially important since low iron levels can sometimes result in reduced milk production. To benefit from oats' lactogenic properties, eat them warm as cereal for breakfast, add them to smoothies, or bake with them. (Image: Canva)
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Fenugreek: Fenugreek is a common herb used to boost milk production. It contains phytoooestrogens, plant-derived compounds that can act like oestrogens in the body and potentially increase milk production. Fenugreek seeds can be taken as supplements, used in cooking, or brewed into tea. Since fenugreek may not be suitable for everyone, it is important to use it under a doctor’s supervision. (Image: Canva)
Fennel seeds: Fennel seeds are traditionally used to promote lactation. They contain compounds that aid digestion and enhance milk production. Fennel seeds can be chewed alone as a digestive aid or added to soups, stews, or drinks. Regular consumption of fennel seeds may help increase milk production and improve digestive health. (Image: Canva)
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Garlic: Garlic may also improve milk production due to its phytoestrogen content. Additionally, garlic has antibacterial properties that benefit overall health. Incorporate garlic into your meals to take advantage of its lactogenic properties and add flavour to your dishes. (Image: Canva)
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Leafy greens: Leafy greens such as kale, spinach, and Swiss chard are excellent sources of essential minerals and vitamins, including iron, calcium, and folate. These nutrients can support milk production and overall health. Include these greens in cooked meals, smoothies, and salads to boost your nutrient intake and facilitate lactation. (Image: Canva)
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Nuts and seeds: Nuts and seeds, particularly almonds and flaxseeds, are rich in protein, healthy fats, and essential fatty acids that support milk production. They also provide a healthy source of energy, which is important for nursing mothers. To benefit from the lactogenic properties of nuts, use nut butters, add seeds to salads or smoothies, or enjoy them as snacks. (Image: Canva)
