If you are breastfeeding or pumping mom, then there has probably been some point where you wondered if you were producing enough milk – I know I have. Low breastmilk supply was an issue that I wrestled with after having both of my children. I worked with a wonderful lactation consultant who helped me accept the challenges I faced and find solutions to get me through the toughest times. I tried a variety of supplements which worked in varying degrees, and medication which also helped. I also focused on what I was eating (and drinking!) to fuel me through those long nights of cluster-feeding.
Eating a variety of whole, nutrient dense foods can help support lactation. Your body is working hard to make milk and requires additional calories to perform this amazing function. Be sure to eat when you feel hungry. Here are some of the foods I recommend to stimulate and support breast milk production.
Brewer’s Yeast
This is the superstar ingredient in any lactation cookie recipe. It is an excellent source of B vitamins, which help to stabilize mood and blood sugars. Brewer’s Yeast has long been thought of as a galactagogue – a great milk boosting ingredient!
Carrots
They are not only rich in beta-carotene, the precursor to vitamin A that helps to repair damage in the body, but they are also said to help increase milk supply. Carrots make a quick and easy snack, especially when paired with a protein rich bean dip.
Fenugreek
This herb has been used for centuries to increase milk supply. It can be taken in pill form as a supplement, ground and added to curries, or as a tea.
Moringa leaf (also called malunggay)
This traditional food has been shown to increase breast milk production, and is a good source of vitamins A and C as well as iron. It can be taken as a tea, or the powdered form can be added to soups or smoothies.
Oats
A warm bowl of oats is a good source of iron, and is thought to increase breast milk supply. Although there is no scientific proof that it works, there is plenty of anecdotal evidence from mothers who perceive improved supply on the days they consume oats.
What to avoid?
Herbs like parsley, sage, and peppermint have all been traditionally used to slow or stop breastmilk production, so they are not ones you want to indulge in when looking to support your supply. Small amounts in food are fine, but avoid consuming these herbs frequently in teas or in large amounts.
Chelsey Prince, RHN
Chelsey is a Registered Holistic Nutritionist, and Culinary Nutrition Expert at Life Therapies in Ottawa. Chelsey helps clients to discover which foods work best for their bodies and how to incorporate them into their diets. She provides practical recipes, meal plans, and plenty of support as she teaches her clients to eat real, whole foods.
As a mom to two little guys under 3, she is passionate about working with women who are preparing for pregnancy, are pregnant, or post-natal. She has seen first hand the difference good nutrition can have over the course of a pregnancy and beyond, and she loves to share what she has learned.
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