What Can I Eat to Increase My Breast Milk Supply

If you’ve been asking yourself “what kind of foods can I eat to increase my great milk supply?” In this blog, I am going to share with you these 6 dietary tips for increasing your breast milk supply.
Now the bad news is that research on foods to increase your breast milk supply is scarce. But, these are the 6 foods that I’d recommend that you try if you want to increase your milk supply. [Read:30 Best Foods to Increase Breast Milk]

6 foods to increase milk supply

1. Brewers yeast

If you haven’t used it before, it is a key ingredient for making bread. Brewers yeast is rich in nutrients and has a probiotic effect so maybe good for our gut microbiota during breastfeeding. It’s quite bitter but you can easily add it with cookies, smoothies or breakfast cereal. It’s also found in beer, but please don’t drink beer. Alcohol decreases milk supply and is not recommended for your baby’s developing brain.

2. Dates

The research is limited about it, but I think they’re worth a try, but really, who needs an excuse to eat dates anyway? Dates are sweet and quite delicious and can be a great, quick energy boost for tired mothers.

3. Asparagus

Again, research is limited about asparagus, but they’re worth a try. Asparagus is quick to steam (which is always important when you’re a new mother), it is rich in nutrients and low in calories.

4. Fennel

Although you can use fennel seeds during breastfeeding, roasted fennel is delicious! Just drizzle it with some extra virgin olive oil and pop it in the oven.

5. Oats

You can eat oats in various ways, including smoothies, muesli bars or porridge, but one of my favourites for time-poor mummas is Bircher muesli. Simply mix oats with fruit and yoghurt, then portion it out into glasses or small bowels. Keep it in the fridge and pull it out for brekkie when you’re ready – done!

6. Fenugreek

Fenugreek seeds and leaves are traditionally used in Indian kitchens. It’s rich in various nutrition. Although you can get it in supplement form, I’d recommend you to buy some fenugreek seeds from your local supermarket or Indian spice shop and crushing them into a curry.
Now, remember, you can’t just need to eat these foods once and magically expect an increase in your milk supply, so be patient, and most importantly, keep feeding your baby regularly as expressing your breast milk (whether for now or later) is the best way to tell your body to produce more.
If you have any questions, please comment below.

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