What foods can help your milk supply?
As a Registered Dietitian and Lactation Consultant, this is one of the most common questions I receive at both my nutrition consultations and lactation consultations.
As a breastfeeding mom you know how essential nutrition is during breastfeeding, and are wondering…
Can eating oatmeal really increase breast milk supply?
Can adding brewers yeast help your milk supply?
Are there best foods for breast milk production?
What are galactagogues and can they help my milk supply?
Foods known to help with producing breast milk are known as “lactogenic.” Staying well nourished during breastfeeding in conjunction with plenty of skin to skin, breastfeeding and pumping will help you increase your breastmilk supply quickly. Adding in these foods is another layer that can help you stay nourished and boost your breastmilk! Some foods are natural galactogogues that when included as part of your day to day diet can help increase milk production.
So what foods help produce breast milk?
Adding in whole grains - oats, barley, brown rice, quinoa, millet. These grains contain high amounts of beta glucan which supports prolactin secretion and are a great source of B vitamins, fiber and help provide a steady stream of energy for you and are one of the best foods for breastmilk production.
To try them: cook a batch and toss them on salads, add alongside quick cooking protein and veggie, serve with your favorite stir fry. Mamas who are especially short on time or help can use quick cooking grains (frozen rice, microwaveable quinoa etc).
Quality Protein Sources- chicken, beef, fish, eggs, pork and vegetarian sources of protein such as tofu and tempeh can help you meet your increased protein needs during lactation. Protein requirements increase during breastfeeding and are an essential part of increasing breastmilk production and help you to heal tissues after birth.
To try them: proteins typically take the longest to prep so you can batch cook them using an instant pot, slow cook larger cuts of meats or purchase some ready prepped options such as a rotisserie chicken, hard boiled eggs or sliced deli meats to use for quick meals.
Nuts and Seeds - any of the common snacking nuts such as almonds, walnuts and pistachios work great and you Can also try fennel seeds, chia seeds, sesame seeds, sunflower seeds and flax seeds. These nuts/seeds contain healthy fats and are rich in zinc, b vitamins, omega 3 fatty acids. They are a great boost to use in your breastfeeding diet.
To try them: toss seeds in your smoothie, on your yogurt or use as salad toppings.
Dark Leafy Greens - add all the spinach, kale, collard greens provide a source of plant based iron, calcium and phytoestrogens which can help support breast milk supply.
To try them: sautee them in olive oil and add to eggs and protein based dishes or egg muffins, add a handful to smoothies alongside some protein powder or chop and eat raw as part of a salad bowl
Root Veggies - orange root vegetables such as carrots, sweet potatoes and beets are rich in beta carotene, the precursor to Vitamin A which increases in need during lactation
To try them: Roast a batch of these vegetables to serve alongside with a baked protein, have them on hand to snack on with dip such as hummus or greek yogurt.
Legumes and Beans - chickpeas, kidney, black, pinto beans offer a wonderful dose of plant based protein + fiber
To try them: Toss them in salads and grain bowl alongside the milk boosting grains above, roast them to snack on or use in soups/stews
Herbs & Spices - dill, caraway, anise, garlic, pepper, basil, marjoram all can be wonderful additions to your dishes and are a lactation food
To try them: Toss them on cooked eggs, meat dishes, or chop and add to salad/grain bowls
All of this to say, food is a powerful tool to help support your breastfeeding journey but since milk supply depends on a hormonal process, they won’t be able to save your milk supply entirely. I encourage you to use galactagogues as they happen to be staple ingredients for any healthy diet they can be a safe + delicious way that food can increase your milk supply. While it is always best to focus on maximizing your nutrition from whole, nutrient dense foods, mom life means that alternative options can be a great addition to your weekly meal rotation while you recover postpartum.
So, if food alone won’t increase your milk supply quickly- what can help?
First things first- make sure you are eating enough calories, milk making foods and staying well hydrated. If you haven’t been able to eat enough or stay on top of your hydration, your milk supply can suffer. Focus on eating something rich in complex carbs, protein and fat can help ensure your body is getting enough to meet your increased energy needs. If your focus is to increase your milk supply quickly you can add in foods that increase milk supply at each meal (for example, a bowl of oatmeal in the morning with flax seed, berries, adding nuts to your lunch with greens and roasted root vegetables and try adding galactogenic herbs to dinner alongside some whole grains) can support your goals of increasing your breastmilk supply fast.
Planning for lots of breastfeeding and/or pumping sessions
This is the best way to ensure that your breasts are getting enough “stimulation” which helps increase your milk supply. Spend time with your baby skin to skin and keep them close to you in a sling or carrier. Your baby is the most effective way to increase your breast milk supply as quickly as possible!
Add in skin to skin time
Skin to skin time (baby on your chest/close to you) helps pump up the oxytocin and sends the signal to your body to increase breast milk. Between your breastfeeding/pumping sessions plan to have baby on your chest or wear them in your favorite sling/wrap to keep them close.
If you are struggling with your breastfeeding journey and looking for guidance, I would love to help. You can work with me 1:1 for lactation support or join one of my nutrition counseling programs where I support moms in healing their relationship with food and body.
XX, Jaren