How to increase breast milk supply by eating 6 foods

   If you’re a breastfeeding mom who is trying hard to increase breast milk supply then I’ve got you covered. breastfeeding can be hard and not as many people think, it doesn’t come naturally. Although, for some women, it does.

I’ve breastfed my baby for almost a year and a half and milk supply was a huge issue for me as I have always has a low milk supply and I actually didn’t even leak in the first few months as “normally” other moms do.

I was determined that I will breastfeed my baby without ever supplementing with formula. I’ve read tonnes of articles and tested so many recipes about improving my milk flow.

That’s why I’ve gathered for you 6 important foods you need to start eating today that will help increase breast milk supply.

1. include Oatmeal in your diet

  For me, oatmeal is the king on this list of foods. It has made a huge difference in my breastfeeding journey and I’m sure it will make a difference in yours too.

I was so surprised by how quickly oatmeal can boost your milk supply. Oatmeal is a whole grain food that is rich in iron and many vitamins and other minerals, such as manganese, phosphorus, copper, B vitamins, selenium, magnesium, and zinc which all contribute to the normal function of your body.

You can eat it sweet or savoury. I personally like it sweet. I just add a little bit of honey and a banana, some raisins and that’s it. Delicious and filling and most importantly it increases milk production.

Or, you can mix it with your smoothie or bake it as granola and have it with some yoghurt (recipe here) or you can simply bake a bunch of oats cookies and have them on the go as a snack (recipe here)

2. eat more nuts to increase breast milk supply

  Nuts are a great source of fibre and iron which again is very important for milk production and they are a very healthy way for snacking. You can have them raw or you can drink nut milk or have some nut butter on toast. My favourites here are walnuts, almonds and cashews. You can definitely choose other kinds of nuts as they all help with the milk supply.

3. Drink more water

 Now you might say that water is an obvious one but in reality, we all forget to drink water regularly. We only remember water when we feel thirsty.

An average adult will need about 2 litres ( about 10 cups) of water daily and a breastfeeding mom will need just about that amount. But ask yourself, do I really drink 2 litres every day? The answer to most of us will probably be No. unless it’s summertime of course.

What I recommend is to buy a 2-litre water bottle from any shop that sells sports necessities or simply order one online. fill the bottle every morning and make sure to finish it by the end of the day.

This will not only increase your milk supply but will also contribute to the normal function of your body and help with constipation if you suffer from it. 

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4. Eat protein-rich food

Consuming protein is very important for the quality of breastmilk and it’s essential for the nourishment and growth of your baby. Always make sure to consume foods that are rich in proteins such as eggs, chicken, fish, meat… 

5. Try fennel seeds tea

  Fennel has been used for decades to help boost the milk supply. A substance found in fennel called a galactagogue is responsible for good milk production. 

   You can have it as a tea by simply adding boiling water to 1 teaspoon of fennel seeds then cover and let it infuse for 5 minutes and then you can drink it. Or you can buy a fennel supplement at any drug store or order one online.

6. Eat more dates

I remember when I gave birth to my baby a woman advised me to take dates with me to the hospital, and eat them straight after giving birth, because of how beneficial they are for increasing prolactin hormone levels, and strengthening milk production. Dates are also so sweet and they have such a great amount of nutrients that can enhance your overall health. 

 Bonus tips to increase breast milk supply

• –Have a great amount of sleep  

This one can be tough to achieve especially in the first weeks with a baby but I really recommend that you sleep when your baby sleeps. This advice might not work always but believe me, taking a few minutes to rest helps a lot in reducing stress levels, therefore, increasing milk supply. 

• Walk for a few minutes every day

  Walking might not increase your milk supply significantly as there are no studies that show it can, but personally, I think it does help a little bit because walking improves blood circulation and blood flow into your muscles. It also helps to lighten your mood and lower stress levels.  

• Seek help from a professional    

Always consult with your midwife or a breastfeeding professional if you’re struggling with lactation.