To my littlest love, on your first birthday: I can’t believe you are already one! Time has passed by so fast and so slow at the same time. I still can remember the day we first met, as if it had been yesterday. I was […]
I share my story to encourage all the future mamas that will come after me, so they can feel inspired and have the childbirth they desire. It all started at 11 p.m. on November 8th. I began having some mild contractions 20-30 minutes apart. I […]
As soon as I found out I was pregnant the first question that pop my mind was: Would I be able to breastfeed? A little bit of personal history about me. When I turned 21 I got breast implants. This is something I rarely talk about. One and the very obvious you don’t want everyone to know and stare at your boobs. And two, I have to confess this is something that I regret and if I had the opportunity to make that decision again. I would definitely not do it. I’ll talk more about that on another post.
But for now, I want to stick to the main topic which is how to increase your milk production.
During my pregnancy, I read a bunch of different books trying to look for the perfect food or supplement that would guarantee a good milk supply. And while you might not like to read this there is no magic poison that will guarantee to increase your milk supply there are definitely some foods that will help.
Oats are likely the best- known breast milk maker. This is because oats have a high concentration of dietary beta-glucan which has been shown to increase prolactin (a.k.a. breastfeeding hormone).
How to use them: I loved having oats every morning when I was breastfeeding. They are so easy to prepare and you can top them with any fruit or nuts you have at home. I also loved having a milkful Lactation Oat Bar as a snack in between feedings.
Flaxseeds are high in omega 3, protein and minerals such as calcium and iron which makes them one of the best foods to increase milk supply. It’s know to promote mammary gland growth and increase milk production.
How to use it: You can add a tablespoon of ground flaxseed to your morning cereal or smoothie.
Nuts, especially almonds, cashews, and macadamia are high in protein, calcium and healthy fats which all help increase milk supply. They are also high in Vitamin E which helps lactation stimulating hormones to produce more milk.
How to use them: Have a handful of nuts and snack on them. You can also use almond milk in your decaf coffee or smoothies.
Moringa is a superfood native to South Asia. It has been used in traditional medicines for centuries but have you recently started to gain popularity into the mainstream wellness culture. Just like oats, Moringa has been found to boost prolactin levels (the major milk production hormone).
How to use it: I like adding 1 tbsp. to my smoothie but there are also plenty of bars in the market now that have moringa.
5. Sesame Seeds
Sesame Seeds are rich in calcium which is very helpful in boosting milk supply on breastfeeding moms.
How to use them: I personally love spreading tahini on my morning toast and topping it with some fruit. You can also use tahini dressing on your salads or just sprinkling a few seeds on your food.
Fenugreek is the most popular herb for increasing milk supply. There are plenty of studies out there on this herb showing an increase after 24 to 72 hours of first taking the herb. But it can take up to two weeks for other mothers to see effects.
How to use it: You can drink it on teas or there are plenty of supplements out there that contain this herb. Although I recommend consulting your doctor or a lactation consultant before starting on any supplement.
Like Fenugreeek, Anise is also a herb that has been used for centuries by different cultures to increase milk production as well as to reduce colics on both menstrual women and babies. Anise seed contains anethole, which is a Phytoestrogen. Meaning it has estrogen-like effects. It’s also said that it helps to ease childbirth. (*Do not confuse it with Star Anise).
How to use it: There are plenty of teas in the market that contain anise.