Foods That Help Boost Milk Supply
While there are many lactation foods that you can buy ready to eat at the store, we are going to look at some natural foods that can help boost your milk supply.
Oats
Oats are a great source of iron and fiber. Low iron can lead to a low milk supply, and so boosting your iron with foods like oats will help boost your milk supply. Additionally, oats support the release of the hormone oxytocin, which contributes to milk production. They are also a great source of energy with plenty of calories that you’ll need! So try making some oatmeal for breakfast, overnight oats, or some oatmeal powerballs for a snack!
Flaxseeds
Another type of food that aids in breast milk production is flaxseeds. They are rich in omega-3s, which greatly aid in your baby’s brain development and add nutrients to your breast milk. Flaxseeds are also a good source of fiber which helps with digestion. Sprinkle some over your yogurt for a snack or add some to your overnight oats for a quick, easy, and nutrient rich breakfast!
Leafy Greens
Leafy greens are another food packed with iron, which are a great aid in breast milk production. Additionally, they are high in folate, vitamin B-9, which helps healthy cells regenerate, aiding in your recovery and your baby’s development. They are loaded with antioxidants which help fight inflammation, and they are full of water which helps your stay hydrated. Eat a salad or a wrap with a lettuce or spinach base to get all the nutrients from these leafy greens!Nuts
Nuts are packed with healthy fats like omega-3s that enrich your breast milk and support your baby’s development. They are also full of protein which helps keep you fueled, rich in vitamins and minerals that support your milk production, and can help reduce stress which promotes relaxation and will help boost your milk supply. You can just eat a handful of nuts, or make some trail mix with all your favorite foods!Garlic
Garlic helps to stimulate oxytocin release and aids in supporting healthy immune system which is helpful for a good milk supply. Additionally, garlic enhances the flavor of your breast milk, which will help your baby eat more which will help to boost your supply. Try adding some garlic into your next dinner to get all the wonderful benefits!Water
While this isn’t food, water is needed to keep your milk supply up! You need to stay hydrated to keep up your supply and help prevent dips in your supply. Drink up!Foods That May Reduce Milk Supply
While there are many natural foods that aid in breast milk production, there are some that can hinder your production, especially when consumed in large quantities.
Peppermint & Sage
I know that drinking peppermint tea is tasty, but having peppermint in large quantities can affect your milk flow because it interferes with the oxytocin and can lower your supply. Sage can dry up the milk in moms who are weaning, and it can even lower the supply of a mom who is still actively breastfeeding.Parsley
Small amounts of parsley are likely not going to affect you, but consuming large quantities can lead to a lower milk production because it contains compounds that affect the prolactin, the hormone responsible for milk production.High Caffeine Intake
I do love a good cup of coffee, but drinking too much caffeine can have negative effects on your milk production and your baby. Caffeine interferes with the hormone prolactin and lowers your milk supply. You can also risk getting dehydrated, and you must stay hydrated for a good milk supply! While only about 1% of caffeine actually gets into your breastmilk, newborns process it a lot slower than adults do and it can cause fussiness and sleep disturbances. The recommended amount of caffeine is about 300 mg, around 2-3 cups a day.Highly Processed Foods
Eating lots of highly processed foods is convenient, but they lack the nutrients you need to keep up your supply. It also usually contains lots of excess salt, which can cause you to become dehydrated.You don’t have to have the “perfect” diet to breastfeed, you shouldn’t only eat the foods that are on this list. But, paying attention to what you’re eating to ensure that you are getting to right foods to boost your supply is essential to having a good supply.