As a new mom, your breast milk supply is treated like liquid gold. Breastfeeding or pumping ahead of time takes work, but what happens when your milk bank starts to run empty? It's natural to worry about your natural breast milk supply. Thankfully, there are foods that have been proven to improve your lactation. You will be thanking the milk fairies after you start seeing the results from these nutritious foods!
Read more ¿Qué más?: 10 Breastfeeding tips & tricks from real moms
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Beans
Who doesn't love beans? The yummy side dish is rich in fiber and minerals. It's even better for women nursing to eat beans because they contain phytoestrogen, which enhances lactation.
Cashews
Unsalted cashews are a great healthy snack. They contain protein and amino acids that help your body produce serotonin, a natural chemical that helps increase breastmilk production.
Fenugreek seed
The natural oils in fenugreek seeds are said to increase breastmilk production by 900 percent. If that's not enough, it's also rich in iron, protein and vitamin C. You can crush it and serve in a fruit smoothie or add the seeds to a salad. Women who are pregnant should not eat it since it may stimulate the uterus and cause contractions.
Garlic
Adding one or two cloves of garlic to your daily meals will promote an increase in lactation. Garlic is considered a galactagogue, but it can also change the taste and smell of your milk. As long as your baby approves, then you're in the clear.
Oats
Oats are amazing for maintaining a healthy blood pressure and boosting breast milk supply. A bowl of oatmeal helps release a hormone called oxytocin, which helps to produce breast milk.
Avocado
Avocados provide vitamin C and folic acid, which is great for baby brain development. They're great for moms who are breastfeeding, but studies have found that Guatemalan avocados may reduce milk production. Be mindful of which one you buy!
Almonds
Almonds are also a great lactogenic food. Macadamia nuts are also a great alternative. Both can increase your breast milk supply so make sure to include a handful in your daily diet.
Fennel
Fennel is delicious when roasted or sauteed and added to a fresh salad. The phytoestrogens in the vegetable help increase milk supply and it also helps with digestion.
Sweet potato
Foods that are high in beta-carotene, like sweet potatoes, are great for increasing lactation. Stick to eating once a week so you don't have to worry about having over-supply!
Spinach
The leafy green is a great source of nutrients and provide a heavy dose of dietary estrogen known as phytoestrogens. It adds nutritional value for breastfeeding moms and also helps promote lactation.
Lactation teas
Drink up to more breast milk! Lactation teas are made up of ground up specific ingredients, like fenugreek, that help increase the natural production of breast milk.
Carrots
Eating carrots can help increase supplt and the concentration of nutrients in your breast milk. Besides all of the great health benefits, it also may increase the chances of your baby loving carrots in the future.
