Finding the right foods that increase breast milk supply can be extremely beneficial.
I struggled to produce enough breast milk for my son and it was super frustrating. From the moment I found out I was pregnant, I knew I wanted to breastfeed.
I was on Google alllll the time trying to find foods, supplements and drinks to boost my supply. After much research, I was able to find foods that increase breast milk supply.
These foods aren’t generally foods you can eat by themselves but you can add them to many different recipes and you won’t even notice you’re eating them.
Every woman’s milk supply is different so these foods may be super helpful or they might not help too much.
There are many factors that contribute to your breast milk supply.
Make sure you drink plenty of water. Did you know breast milk is 80% water? Being hydrated is the number one tip to producing breast milk.
Check to make sure your baby has a good latch. If your baby isn’t latching correctly, that could be harming your breast milk supply. After all, breast milk is supply and demand. Also, check if your baby has a tongue tie. Tongue ties can cause babies to have a poor latch which could make your breast milk supply low.
Not fully emptying your breasts can lead to a low breast milk supply. If your breast is still full after nursing, your body won’t know to keep producing more milk. You can pump in between nursing sessions to fully empty your breasts if your baby is not.
1. Barley
NIH states “barely contains starch, dietary fiber such as beta-glucan, and the enzyme diastase.” Barley will increase your milk supply due to the beta-glucan. Barley can be added to soups, cookies, salads, and no bake bites. You can eat it as a side dish or add it to oatmeal in the morning!
2. Oats
Oats have high levels of iron. If you have low iron, you may have trouble producing breast milk. Eating oats often can increase your iron levels. Oats can be added to smoothies, baked goods like muffins, banana bread and cookies. You could eat oatmeal every morning or have it as a snack.
3. Brewer’s Yeast
Brewer’s yeast is a galactagogue which means it increases breast milk supply. Brewer’s yeast can be found in beer and bread. You can get it in powder form and put it in smoothies, cookies, or any baked goods. You could even make your own bread!
4. Fennel
Fennel is a well known herbal supplement to increase breast milk supply. It typically comes in seed form. I definitely recommend grinding them into powder. I used a small blender to grind the fennel seeds when I made home made lactation chocolate chip cookies. You could add this to soups, smoothies, yogurt and baked goods.
5. Blessed Thistle
Blessed thistle is a plant that is known for digestive health and increasing breast milk supply. The leaves can be used to make tea. Blessed thistle also comes in pill form which could be better if you don’t like the taste.
If making home made cookies and breads aren’t your thing, Liquid Gold Goods makes tasty lactation cookies!
Many people think breastfeeding isn’t hard and doesn’t cost money but that is far from the truth. I know how stressful it can be when you aren’t producing enough milk for your baby. But remember fed is best! It’s ok if you just can’t produce enough milk. Your milk supply does not define you as a mother. I hope these tips and foods help you momma!
