5 Super Foods to Increase Milk Supply

Many moms are unable to breastfeed their new-born children because they aren’t producing enough breast milk. Traditionally, new moms are advised to take lactogenic foods to help increase their milk supply. Here, we share the most commonly recommended milk-supply-boosting foods, or what are scientifically called the galactogogues.


1. Oats: Oats are great for boosting your milk supply. Whether you want a hearty bowl of oats or just a sprinkle of granola on your yogurt, make sure you’re having oats daily. You probably already know that oats help blood pressure regulation and lower cholesterol level, but boosting your lactation is another reason to chomp on oats.

2. Spinach: Being rich in folate (also known as folic acid), Spinach is an ideal green for pregnant or breastfeeding women. Also, the phytoestrogens found in most green leafy vegetables helps promote breast tissue health, which is significant for better lactation.


3. Garlic: There’s no need to go overboard, but adding one or two cloves of garlic to your foods not only adds an extra layer of flavour, it also helps your body produce more milk. Garlic has been used by mothers for centuries to boost milk production. A modern solution for moms who aren’t big on this spice: garlic pills are available on most drugstores and don’t have that strong garlic aftertaste.

4. Legumes: Legumes, such as lentils, chickpeas, green peas, or lima beans, are popular lactogenic foods. Hummus, which is made from tahini, garlic, chickpeas, olive oil, and lemon juice, is a perfect snack for nursing mothers. It’s a complete protein, and the combination of garlic and chickpeas makes this snack ideal for breastfeeding moms.

5. Asparagus: Rich in folic acid, fibre, and vitamins A, C, and K, asparagus is a power-house produce for lactating mothers. Also, the phytoestrogens in this veggie aid in milk production, while the fibre helps maintain healthy milk supply. Most importantly, the high level of tryptophan found in asparagus can stimulate prolactin production, which is a major hormone involved in healthy lactation.

Producing healthy milk is necessary for mothers to ensure optimum health of their baby. It’s a proven fact that a mother’s milk is much healthier than any commercial milk there is, so make sure to provide only the best source of nutrients and minerals by breastfeeding your baby.


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