Boost Your Breast Milk Supply with these Nutrient-Rich Foods
Sometimes Mom needs a little extra help producing enough milk to meet her baby's demands. Fortunately, there are certain foods that can help boost your breast milk supply. Let’s take a look at what they are and why they work!
Oatmeal
Oats are rich in iron, which is an essential mineral for nursing mothers since their bodies require more of it due to blood loss during childbirth. Oatmeal is also high in fiber, which can help prevent constipation—a common side effect of breastfeeding. It's also full of B vitamins and zinc, both of which have been shown to increase milk production. For an added boost, top your oats with some flaxseed or chia seeds—both contain omega-3 fatty acids that have been linked to increased milk production.
Leafy Greens
Leafy greens like spinach and kale are packed with vitamins A and C, as well as calcium and magnesium, all of which are important for maintaining healthy breasts while breastfeeding. They're also loaded with folic acid and iron, two key minerals that can help boost your energy levels and prevent fatigue—a common complaint amongst nursing moms! And if you're not a fan of plain greens, try adding them to smoothies or soups for a tasty way to get the nutrients you need.
Fennel Seed Tea
Fennel seeds have long been used by traditional cultures around the world as a galactagogue—a substance that increases breast milk production—and science backs it up! A recent study found that fennel seed tea significantly increased both the amount and fat content of breastmilk among nursing mothers who drank it regularly over the course of three weeks. So if you want to give your milk supply an extra boost without adding additional calories to your diet, consider sipping on some fennel seed tea throughout the day!
All are excellent options for moms looking to support their own health while providing optimal nutrition for their babies through breastfeeding! With these tips in mind, every mom should feel confident about meeting her baby’s nutritional needs through her own ample supply of nutritious breastmilk! Happy feeding!
