A List Of Foods To Help Improve Milk Flow While Breast-Feeding.

Foods To Eat While Breast-Feeding Baby.

Diet is extremely important when we are nursing not just to ensure baby reaches their growth and development milestones but to ensure we are giving our own bodies the nutrients they need to do the job at hand. Otherwise not only will our supply and baby suffer but so will our bodies. If you don't have enough nutritional value to your milk through your diet your body will take it from stores within the body itself leaving us depleted.

You will notice it naturally during times the baby is having growth spurts, your body if you learn to listen to it will be crying out for more sustenance and nourishment.

Mom Matters has compiled a list of calorie-dense vitamin-rich foods that not only help with milk supply but are great options with many other health benefits for both Mom and Baby 

1. Oats: Oatmeal is rich in Iron and is known for its ability to boost milk production. You can include oatmeal in your breakfast or even try lactation cookies made with oats there are a lot of options pre-made for Nursing Mamas and they can also be added to shakes with other nutritional-rich foods such as your fruits and vegetables. 

2. Fennel: Fennel seeds or tea have long been knowing to help increase mother milk flow and can be consumed as they are believed to have galactagogue properties that may support milk production. Fennel Tea has also been known to help babies as it can be absorbed through the milk and help ease discomfort from trapped wind. A lot of health shops or practitioners will often have a pre-made tea blend specifically tailored for breastfeeding mothers and it can be great to start if you looking for a safe natural option but I would I always consult with a professional when choosing a blend suitable for your needs. 

3.Brewer's yeast: Brewer's yeast is a nutritional supplement that is often recommended for increasing milk supply. It can be sprinkled on foods like smoothies, oatmeal, or baked goods. Always take caution when introducing new foods to your diet and take note that it can take anywhere from 1 hour up to 48 hours before you may notice it doesn't agree with baby or mom. 

4. Salmon: Rich in omega-3 fatty acids, salmon is not only a nutritious choice but may also help with milk production. Other fatty fish like sardines and mackerel can also be beneficial.

5. Green vegetables: Vegetables like spinach, kale, and broccoli are packed with nutrients and can contribute to overall milk production. Low Iron is thought to play a role in low/poor milk production so greens help play a vital role as a great source of Iron.

6. Nuts and seeds: Almonds, cashews, sesame seeds, and flaxseeds are good sources of healthy fats and may aid in boosting milk supply. They make the perfect snack to have to hand during feeding times so Mom can get her nutrients while baby nurses. 

7. Carrots: Carrots are not only nutritious and rich in vitamins but are also believed to enhance milk production and quality. Incorporate them into your meals or enjoy them raw with some hummus is another nutritious snack. 

8. Garlic: Garlic is thought to have lactogenic properties and can be added to various dishes to enhance flavour while potentially supporting milk flow. It is important to add that although incredibly beneficial in many ways garlic has quite a strong taste and odour so only small amounts added to food is a good idea as it may change the taste of the milk and you may find the baby isn't too keen on the new smell and flavour. 

9. Papaya: Papaya is often recommended as a lactation aid due to its enzymes and nutrients that may help boost milk production. Enjoy it fresh or include it in smoothies.

10. Apricots: Apricots contain phytoestrogens and are believed to have a positive impact on milk supply. They are rich in vitamin C which plays a role in the body's absorption of Iron. You can have them as a snack or incorporate them into a fruit salad with other fruits and nuts. 

11. Chickpeas: Chickpeas are a good source of protein, fibre, and minerals. Including them in your diet, whether in hummus, salads, or soups, can provide nutritional support for breastfeeding.

12. Quinoa: Quinoa is a nutrient-dense grain that contains essential amino acids, vitamins, and minerals. It can be used as a base for salads, stir-fries, or served as a side dish.

13. Dill: Dill is a herb that has been traditionally used to promote milk production. It is packed full of vitamins and minerals such as vitamin K and magnesium, You can add it to your dishes, such as soups, salads, or yoghurt-based dips.

Fluids are extremely important for the production of milk so now more than ever it is important that you are getting enough. As a rule, I would make sure I always kept a glass of water or juice of some kind to hand before I sat down to nurse.