Lactogenic Foods are foods that can help to increase breast milk production
- Asparagus, Green beans, Carrots (especially carrot seeds), Yam, Watercress, Sweet potatoes, Dandelion greens, Peas, Beet, and all other green leafy vegetables
- Parsley, fennel, fenugreek, and sesame seed (sesame seeds are high in calcium too)
- Oatmeal: Many mums have reported an increase in milk supply with just one large bowl of oats each morning
- Millet, barley, brown rice, and all other grains and legumes
- Raw almonds, cashews, macadamia nuts and avocados
- Lactogenic beverages include water, lactation teas, barley water, ginger ale, and any imitation coffee containing chicory, dandelion, or malt
- Garlic, onion, and ginger (use these only if you do not suffer from any bad reactions towards them, if you are okay after eating them, your baby should be fine too)
- Lactogenic spices include marjoram, basil, anise, dill, caraway, and turmeric (half a tsp of turmeric per day can help with increasing your milk supply as well as preventing breast infection
- Apricots, green papaya
Foods that increase the quality of breast milk
- Barley grass or barley water: This “green food” can help increase low milk supply and make breast milk creamier and more nutrient-rich. It can be taken in capsule form or simmered 1 cup of Pearl Barley in half a liter of water for about two hours. Three tsp of fennel seeds can be added, and seep the mixture for 10 minutes before drinking
- Spirulina: This is a common supplement that is taken for many other purposes too, but a breastfeeding mum can use it not only to increase breast milk production but also to increase the fat content of her milk. Take two to three capsules daily
- Brewers yeast: Can help increase milk supply as well as introduce essential nutrients into the breast milk such as Vit B, Vit B12, and protein
Other food-related tips for increasing breastmilk supply
- Make sure that you are eating enough calories throughout your day. This will help improve breastmilk quantity and quality in general
- Drink enough water and other fluids. Your body will need extra water to keep up with milk production and keep you hydrated
- When spicing your foods you can add things like caraway, dill, basil, marjoram, garlic, or gomasio to increase lactation
- Always supplement with essential good fatty acids like omega 3, 6, and 9. These can be taken in through your diet too by eating avocado, seeds, nuts, and oily fish
- Chicken soup has been used for decades to produce more breast milk
For more in-depth articles on Breastfeeding, visit the experts at the Australian Breastfeeding Association: https://www.breastfeeding.asn.au
