Breastfeeding can be an emotional rollercoaster, and it can bring out many lows when a mom is struggling with low milk supply. While several factors can affect how much milk you produce, there are simple things you can do to help boost your milk supply.
Nutrition plays a crucial role in milk production and overall well-being, so ensuring you eat a balanced, nutrient-dense diet is important, especially while breastfeeding.
Certain foods can help promote and stimulate milk supply, in addition to benefiting mom’s body and ensuring she receives the right nutrients.
10 Foods To Eat When Milk Supply Is Low
1. Oats
Oats are one of the most effective foods for boosting milk supply. This is because oats are a good source of iron. Low levels of iron can sometimes lead to low milk supply, so by consuming oats, you may also help increase your iron levels. Oats are also rich in fiber, which helps with digestion, and they provide a slow-release energy source to keep you fuller for longer.
Easy ways to incorporate oats into your diet:
You can include oats in your breakfast by having a warm bowl of oatmeal. You can also add oats to your smoothies, incorporate them into your baking, or enjoy oatmeal cookies—particularly lactation cookies made with ingredients like flaxseed, oats, and brewer’s yeast, which are popular among breastfeeding moms to help increase milk supply.
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2. Fenugreek Seeds
Fenugreek is one of the most commonly recommended foods for increasing milk supply. This herb has been used for centuries to promote lactation. Fenugreek seeds are believed to contain phytoestrogens, which can help increase milk production.
Fenugreek seeds are easy to find at health food stores or online. You can buy fenugreek in capsule form or use the powder or seeds in your recipes. Add a spoonful of fenugreek powder to your smoothies or mix it into soups and stews for an easy, nutrient-packed addition.
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3. Brewer’s Yeast
Brewer’s yeast is rich in B vitamins, protein, and essential minerals like iron and zinc. It also helps improve lactation and aids in reducing the fatigue commonly experienced by breastfeeding moms.
There are various ways to include brewer’s yeast in your diet. You can take it in tablet form or as a powder. You can add the powder to smoothies, sprinkle it on popcorn, or mix it into baked goods like muffins and cookies. Lactation cookies with brewer’s yeast are popular among breastfeeding moms to help boost milk supply.
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4. Garlic
Garlic is a healthy food that not only benefits your body but also helps increase milk supply. It is believed to have galactagogue properties, which can promote lactation. Additionally, garlic may improve the taste of your milk, which might encourage your baby to nurse more often.
Garlic is easy to include in many meals. You can add crushed garlic to soups, stews, pasta dishes, and roasted vegetables. You can also make homemade spreads such as hummus or use garlic in sauces and dips. If you’re not fond of garlic or prefer not to include it in your diet, garlic supplements are also available.
Related; How To Increase Breast Milk Supply
5. Almonds
Almonds are packed with healthy fats, protein, and calcium, all of which are vital for milk production. Almonds are also an excellent source of vitamin E, which is great for your skin and overall health. Studies have shown that consuming almonds regularly may help increase milk supply while keeping your energy levels up.
Snack on a handful of almonds, add them to salads, or blend them into smoothies. Almond butter is also delicious on toast or in oatmeal. You can also use almond milk as a substitute for dairy in recipes.
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6. Spinach
Spinach is a leafy green vegetable that is rich in iron and folate, both of which are crucial for lactation. Iron can help boost milk supply, while folate supports cell function and repair. Spinach is also a great source of vitamins A and C.
Spinach is easy to add to almost any dish. Toss fresh spinach into salads, sauté it with garlic for a quick side dish, or blend it into smoothies. You can also add spinach to soups, stews, or scrambled eggs.
7. Lentils
Lentils are high in protein, fiber, and iron, making them one of the best foods to include in your diet while breastfeeding. They help increase milk supply by providing the necessary nutrients your body needs to stay healthy. Lentils are also believed to aid in folate production, which is important for the production of healthy red blood cells.
Lentils are easy to cook and can be added to soups, stews, salads, or pasta dishes. You can also make lentil curry or use them as a filling for wraps. Lentils are a great source of plant-based protein for breastfeeding moms looking to increase their milk supply.
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8. Carrots
Carrots are an excellent source of beta-carotene, which the body converts into vitamin A. Vitamin A is necessary for maintaining healthy vision, skin, and immune function in both mom and baby. It also plays a vital role in supporting healthy milk production, especially when combined with other essential nutrients.
Carrots make for a great raw, crunchy snack or can be added to salads. You can roast them with olive oil, add them to soups and stews, or make carrot juice to boost your beta-carotene intake.
9. Fennel
Fennel has long been used to help breastfeeding moms increase milk production. It is a galactagogue, meaning it helps stimulate milk flow. Fennel also has a mild licorice flavor, making it a delicious addition to meals.
Sprinkle fennel seeds on salads, soups, and roasted vegetables. You can also enjoy fennel as a tea by boiling fennel seeds in water, straining the liquid, and sipping it throughout the day.
10. Chia Seeds
Chia seeds are rich in omega-3 fatty acids, fiber, and protein, making them an excellent food for breastfeeding moms. Omega-3s are important for brain health and hormone function, which may help increase milk production.
Chia seeds are easy to add to your diet. You can sprinkle them on smoothies, mix them into yogurt, or add them to oatmeal or baked goods. You can also make chia pudding by soaking the seeds in almond milk overnight.
Final Thoughts
Boosting milk production with low milk supply can be challenging, but consuming nutrient-dense foods is a natural and effective way to help.
Along with drinking plenty of water, staying relaxed, and nursing or pumping frequently, these 10 foods are great additions to your diet to support and promote healthy milk production.
If you find these foods helpful or have other ideas to share, please leave a comment below.
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