7 min. read time Breastfeeding can be a wonderful experience for both mom and baby, but it’s also completely natural to have concerns about your milk production. Nursing moms have long wondered what to eat to increase milk supply and, while there is mixed evidence about the significance of individual foods to increase milk supply, a balanced diet rich in nutrients is essential.
Despite popular belief, scientific research does not back the notion that there are certain foods that help produce breast milk. The American College of Obstetricians and Gynecologists (ACOG) echoes this sentiment, recommending against relying solely on specific foods or galactagogues (also known as milk boosters) due to inconclusive evidence.¹ While incorporating these nutritious options into your diet can be wise, they should not be the sole focus for breastfeeding mothers looking for ways to increase breast milk supply. It’s also important to be conscious of overdoing it, as an overabundant supply of breast milk can lead to complications like engorgement and mastitis.¹⁰
Top tip: Breastfeeding can be a tricky experience for some and this might increase your concerns about milk supply. Another way to help boost your milk supply is using a breast pump, like the Philips Avent Double Electric Breast Pump to express milk in between feeds. With natural motion technology, it works fast to stimulate the breast and help increase milk flow.
Rather than solely focusing on foods to boost milk supply, it is important to consider the ways you can change your diet for positive long-term impact on your milk supply and overall health. For breastfeeding mothers, the saying “you are what you eat” rings true. A nutritionally balanced diet, sufficient in calories and water, is imperative for a healthy milk supply. A few key facts to remember:
Let’s explore what to eat to increase milk supply quality as part of a balanced diet:
Whole grains like brown rice and oatmeal are not only hearty and satisfying but also offer an array of vitamins and minerals that support overall health.³ However, the evidence for the direct impact of these foods, including oat milk, on breast milk supply is less definitive. Advocates may point to the traditional use of whole grains in promoting lactation, yet the scientific community remains cautious. Current research, including the stance of the ACOG, advises against relying on specific foods like whole grains and oatmeal to significantly boost milk supply, citing a lack of conclusive evidence.¹ Nonetheless, these wholesome staples remain a valuable part of a balanced diet for nursing moms.
As well as there being foods that help produce breast milk quality, it is also worth look at drinks to help produce breast milk: While drinking excessive amounts of fluids won’t increase milk supply, staying properly hydrated is key. Breastfeeding mothers are encouraged to consume at least 8 cups (or 64 ounces) of water and other fluids each day, with some recommendations going as high as 100 oz or 13 cups.⁶ While water is the best option for quenching thirst, other beneficial beverages include milk, juice, caffeine-free herbal teas, and interestingly, coconut water. Keeping an eye out for signs of dehydration, like dark urine and decreased urination, is vital to ensure you’re drinking enough to support lactation.
While lactation teas are generally safe, it’s essential to consult with a doctor before incorporating them into your routine to ensure they don’t interact with any medications or supplements you may be taking. The effectiveness of these herbal galactagogues can vary from person to person, but many mothers find comfort and potential benefits in these warm, nurturing beverages.
Along with focusing on foods to increase breast milk, it’s equally crucial for breastfeeding mothers to know which foods to limit or avoid:
As well as eating a balanced diet and drinking plenty of water, you can help to maintain and boost your breast milk supply by: As we’ve journeyed through the landscape of dietary choices for breastfeeding mothers, we’ve discovered that there’s no guaranteed foods that promote milk production. Instead, a well-rounded diet rich in essential nutrients lays the foundation for healthy lactation. If you still find yourself troubled by thoughts of low milk supply or how much your newborn is feeding, it’s best to seek guidance from a healthcare provider or a lactation consultant. They can help determine if there are underlying issues and offer professional support.
Sources 1 Breastfeeding challenges, ACOG
2 When breastfeeding, how many calories should moms and babies consume, NIH
3 Lactogenic Foods and Herbs, Mobi Motherhood
4 Brewer’s Yeast, NIH
5 Fennel, NIH
6 How much water should I drink during pregnancy, American College of Obstetricians and Gynecologists
7 Advice about Eating Fish, FDA
8 What to eat while breastfeeding, HSE
9 Diet for breastfeeding mothers, CHOP
10 Mastitis and Sore Breasts, LLLII
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