World Breastfeeding Week: Food to Eat to Boost Milk Production

August 9, 2023

Motherhood is an exciting journey for most mothers and most can’t wait to breastfeed their little ones. However, some mothers are confronted with the reality of lack of breast milk when it is mostly needed by the baby.

This causes anxiety, confusion, sadness, and panic in new moms coupled with a grumpy and crying child who is not feeding enough.

Throughout centuries new mothers have been encouraged to consume certain types of foods to increase milk supply. They’re called galactagogues.

Here is a list of galactagogues’ food:

  • Nuts.
  • Alfalfa sprouts.
  • Protein-rich foods like fish, chicken, meat,eggs
  • Ginger.
  • Fenugreek seeds.
  • Sesame seeds.
  • Whole grains, especially oats and barley.
  • Brewer’s yeast.
  • Blackstrap molasses.
  • Legumes or beans like chickpeas and lentils.
  • Leafy greens like spinach, broccoli, cabbage and kales.
  • Fruits such as avocados, green papaya, strawberries, bananas, sapodilla, blueberries and rockmelon.

Additionally, to have enough milk, a new mother ought to drink plenty of water and fluids as breast milk is 87 percent water. Milk and juices are also crucial for breastfeeding mothers as they both hydrate and will provide important vitamins and minerals that your body needs.

In addition, caffeine-free iced or hot herbal teas can be a great substitute for water.

Caffeine-rich beverages like coffee or regular tea should be limited as too much caffeine might affect your or your baby’s sleep and can lead to irritability and fussiness in some babies.

Fruits that are high in citric acid should be avoided as they may irritate the baby’s bowel. They include Oranges, kiwi, pineapple, lemon, lime, and grapefruit. In addition, prunes and cherries should be avoided as they are known to be natural laxatives.

Still, new mothers should avoid fast foods, desserts and sweets like cakes, pie, or cookies, soft drinks with added sugar and other snacks as they have low nutrition and this is passed to the baby.

New mothers should avoid drinking alcohol as it can be passed to babies in breast milk. If they must drink, two hours before you feed or pump will be safest for your baby.






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