Foods to Increase Breast Milk Production

Foods to Help Increase Breast Milk Production

Did you know that in order to produce enough breast milk for your baby you should pay attention to the food you eat? Breastfeeding is a natural way to nourish your baby, but if you’re not healthy then feeding the baby may deplete your stores of vitamins and minerals to supply the baby. You can consider to choose foods that will help increase breast milk production.

Foods to Increase Breast Milk Production
Woman holding a baby

Healthy Eating

A poor diet can also affect the amount of breast milk you produce. You want to eat healthy, nutritious foods as much as possible while breastfeeding.

Best Food That Helps Boost Your Breast Milk Production

You can try these foods to help you increase breast milk production for your baby and keeping your own energy and health up.

Foods to Increase Breast Milk Production
Breads made with oats and barley
  • Oats- Energy, fiber, controls blood sugar
  • Almonds- Omega-3 and Vitamin E
  • Apricots- calcium, fiber, lactation hormones
  • Carrots- Vitamin A
  • Barley- increases hydration
  • Asparagus- Vitamins A and K, fiber, stimulates lactation hormones
  • Salmon- Essential fatty acids
  • Cumin- fat burner, reduces acidity that could cause digestive irritation
  • Milk- helps baby avoid allergy to milk, promotes lactation, calcium, EFA
  • Garlic- Chemical compounds to increase lactation
  • Fennel Seed- aids digestion, eases colic in baby
  • Basil- boosts immunity levels
  • Spinach- iron, calcium, folic acid
  • Beet Leaves- iron, detoxifying agents

Foods to Avoid

Along with the knowledge of what to eat to help increase breast milk production, you should also know what foods to avoid. You may be surprised to learn that while you should eat plenty of fruits, oranges, berries and pineapples should be avoided. Also, lettuce, cabbage, raw onion, strong herbs, and caffeinated beverages are not good choices for breastfeeding moms. It’s best not to drink alcohol when breastfeeding; however, moderate alcohol consumption (up to 1 drink/day) is not known to be harmful to the infant. Ideally, you would wait at least 2 hours after a single drink before nursing.  This doesn’t mean you can’t pump and splurge every now and then, but for the most part, you should try to eat and drink healthy for your baby.

Foods to Increase Breast Milk Production
Foods to Increase Breast Milk Production

The more you know about how your diet affects your breast milk, the better equipped you are to provide for and nourish your baby. Are there any other tips you would add or any foods you would put on our list?

Lyne is a Certified Infant Massage Instructor (CIMI), Certified Professional Wedding Consultant, and an Event Planner. It has always been her dream to create a website dedicated just for Moms since her children were young. Thus, after 10 years, she finally accomplished it, and the Ottawa Mommy Club was born in May 2011. She loves all things Disney and is an avid chocoholic. She was also the Queen B of the BConnected Conference, Canada's Digital Influencer and social media Conference in Ottawa and Toronto.She coordinated the Annual Infant Information Day/Early Years Expo for the City of Ottawa for 8 years. She was also the co-chair of the Navan for Kraft Hockeyville 2009-2011 committee that organized five community events within 6 months, and helped Navan reach the top 10 finalists in Canada. In April 2011, she received the City of Ottawa Mayor's City Builder Award.

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