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    Home ›› Foods to boost milk supply: a guide

    Home ›› Foods to boost milk supply: a guide

    Top Foods to Boost Milk Supply: A Guide for Nursing Moms

     

    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.

    Are there foods that promote milk production?

     

    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.

    What should a breastfeeding diet look like?

     

    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: 

     

    • Mothers should consume between 1,800 and 2,200 calories daily, with an additional 500 calories if breastfeeding.² 
    • This increased intake supports the supply-and-demand nature of lactation; the more you nurse, the more milk your body is stimulated to produce.
    • Beware of diets and medications promising rapid weight loss, as they can adversely affect milk supply. 
    • Everything a mother consumes can affect her breast milk and, consequently, her baby’s health.

    Foods that help produce breast milk 

     

    Let’s explore what to eat to increase milk supply quality as part of a balanced diet:

     

    • Whole grains and oatmeal. There’s a good reason why whole grains and oatmeal are frequently cited as important foods for breastfeeding moms. They are filled with nutrients essential for a healthy diet and can provide the extra calories needed for breast milk production without contributing to unhealthy weight gain. 

      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.

    • Leafy green vegetables. Dark green and leafy varieties such as kale, spinach, and broccoli are powerhouses of essential nutrients. They support healthy cell production and energy levels, which can be particularly beneficial when trying to maintain a healthy milk supply. Moreover, the presence of calcium and phytoestrogens in these vegetables may potentially help boost breast milk production. The influence of phytoestrogens on milk production is an intriguing aspect of leafy greens. These plant estrogens can mimic the effects of human estrogen and are thought to have a positive effect on lactation.³ However, while the nutrients in leafy green vegetables are undeniably beneficial, more research is needed to fully understand their role in enhancing milk supply.

    • Protein-rich foods. In a breastfeeding mother’s diet, protein plays a pivotal role. It’s vital for recovery post-childbirth and plays a significant role in supporting robust milk production. Nursing moms should aim for at least five servings of protein daily to meet their nutritional needs. This can come from a variety of sources such as poultry, lean meats, fish, and eggs. For those following a plant-based diet, popular sources of protein include beans, tofu, lentils, nuts, and whole grains. These plant-based proteins are not just important for those avoiding animal products but for any mom looking to maintain a diverse and balanced diet to support lactation.⁹

    • Nuts and seeds. Nuts and seeds are more than just a handy snack and provide plenty of nutrients. Almonds, for example, have a high calcium and magnesium content and are best consumed raw to preserve their nutritional integrity. While nuts and seeds are full of health benefits, it’s important to note that their direct impact on milk supply is not definitively proven. Despite this, they remain a valuable addition to a nursing mom’s diet as they offer a fusion of healthy fats, proteins, and essential minerals which can contribute to your overall health and wellbeing.

    • Brewer’s yeast. Although Brewer’s yeast may not be the first thing that comes to mind when listing foods to increase breast milk, it is loaded with nutrients potentially beneficial for lactation support. Distinguished from nutritional yeast, it’s a rich source of protein, iron, zinc, and B vitamins: the B vitamins in brewer’s yeast, such as thiamine, riboflavin, and niacin, play a critical role in the metabolism of carbohydrates, proteins, and fats, the building blocks of breast milk.³ Interestingly, a study from the National Institute of Child Health and Human Development suggests that brewer’s yeast may indeed contribute to a significant increase in milk production.⁴ Although promising, further research is needed to conclusively confirm the efficacy of brewer’s yeast in boosting milk supply.

    • Fennel seeds. Breastfeeding mothers have long used fennel seeds, with their estrogen-like compounds, to boost milk production. These aromatic seeds can be easily incorporated into the diet, whether through tea, capsules, or adding them to your meals. Some small-scale studies support the idea that fennel may increase levels of prolactin, the hormone responsible for stimulating milk production.⁵ However, it’s crucial to approach these claims cautiously as large-scale and definitive research on fennel seeds and their effect on milk supply is still lacking. 

    • Fresh ginger root. Fresh ginger root, a kitchen staple, has been traditionally used in many cultures as a lactation aid. However, it’s important to be mindful of ginger’s distinct flavor which might transfer into your breast milk and be sensitive to some babies. Fresh ginger can be enjoyed in various dishes, or as a soothing tea, offering a warm and comforting way to potentially support milk production while also reaping its other health benefits.

    Drinks to increase milk supply

     

    As well as there being foods that help produce breast milk quality, it is also worth look at drinks to help produce breast milk:

     

    • Lactation teas. For many breastfeeding moms looking for drinks to increase milk supply, lactation teas are a comforting choice. These teas often contain herbs like fenugreek, which has estrogen-like compounds thought to enhance milk flow, or moringa, which is famed for its nutritional profile and purported lactation support.³ 

      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.

    • Hydration and fluids. Plainly said, hydration is vital for breastfeeding mothers. Adequate fluid intake supports nutrient transport to the baby and is essential for optimal milk production, making it an important dietary change to consider when questioning what to drink to increase breast milk quality.³ 

     

    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.

    What you need

    Food to increase breast milk: what to avoid

     

    Along with focusing on foods to increase breast milk, it’s equally crucial for breastfeeding mothers to know which foods to limit or avoid:

     

    • High-mercury fish. Fish that contain high levels of mercury such as king mackerel and swordfish should be consumed in moderation due to their potential effects on a baby’s developing nervous system.⁷,⁸
    • Caffeine. If you want to know what to drink to increase breast milk quality, avoid too much caffeine while breastfeeding. Caffeine intake should be limited to about two cups per day to prevent it from affecting both the mother and the baby, as well as the baby’s sleep patterns.⁸ 
    • Alcohol. It is generally suggested that you should avoid consuming any alcohol until breastfeeding is established, as alcohol can not only affect your baby’s sleep pattern, but could also lead to a reduced milk supply.⁸

    Other ways to increase breast milk supply

     

    As well as eating a balanced diet and drinking plenty of water, you can help to maintain and boost your breast milk supply by:

     

    • Nursing regularly
    • Pumping in between feeds
    • Getting plenty of rest (when you can!)

     

    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.

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