Lactogenic foods to increase milk supply
Are you a breastfeeding mom with milk supply issues? These lactogenic foods to increase milk supply will fix boost your milk supply and help you lactate!
Breast milk shortage
Shortage of milk supply during breastfeeding can affect both experienced moms and first-time moms. Mothers are often unhappy when they realize their breast is not producing sufficient breast milk for the baby. Most women already wonder if they are good parents, and when a mother isn’t producing enough milk, the feeling of inadequacy could increase.
If you are not producing enough milk for your baby, there could be a lot of factors responsible for the shortage of milk production. First, it could be that you are not eating enough lactogenic foods to increase milk supply. Environmental factors and hormone imbalance can also affect breast milk production. You need to know for sure what the possible causes are so that you can reverse this condition.
Here are the main factors that can decrease breast milk production in nursing mothers:
• Hormonal changes
Prolactin is the hormone responsible for milk production. When there’s an imbalance in the secretion and regulation of this hormone, milk supply will be affected.
Yes, your diet can affect milk supply. You have to eat lots of fruits and vegetables to produce enough breast milk.
• Not drinking enough water
Water is super-important for milk supply. When you’re not drinking up to the recommended 8 glasses a day, milk supply may be affected.
• Not breastfeeding enough
Unfortunately, some mothers will find that that milk supply decreases when they don’t breastfeed the baby long enough.
Effects of low milk supply
The major effect of low milk supply is that the child will not get sufficient nutrition. You don’t want your baby to starve, so boosting breast milk supply is important. Your baby needs breast milk because it has all the important nutrients it needs for growth and development.
Also, for the first 6 months of your baby’s life, you are advised to breastfeed exclusively because breast milk is the only food their tender stomachs can digest properly. When your breast milk, your baby’s only form of nutrition, is in short supply, then you need to find a solution.
A mom may get worried when she isn’t producing enough breast milk for her baby. Apart from the emotional and psychological effects, underproduction of milk also has physical effects. The nipples may dry out or even crack when you are not producing enough milk. Dry nipples can become very painful, hence the need to find a solution.
Thankfully, there are lactogenic foods to increase the milk supply for breastfeeding moms. You can fix this condition by adding a few more delicious foods to your diet.
Lactogenic foods to increase milk supply
• Fenugreek and fennel seeds: These are rich in omega-3 fatty acids, beta carotene and quite a number of other amazing nutrients that work together to increase milk supply. You can get these seeds in pharmacies and stores all over Nigeria.
• Leafy vegetables: Nigeria is blessed with many delicious vegetables, and if you are looking to increase milk supply, you can eat ugu, bitter leaf, afang, editan, tete, spinach, etc.
• Garlic: This delicious multi-purpose spice can stimulate milk production. One or two cloves of garlic in your food are enough to jumpstart milk production. However, you need to eat garlic in moderation, as it can alter the taste and smell of breast milk. Garlic is not only a world-famous spice but also one of the best lactogenic foods to increase breast milk.
• Oatmeal: If your decrease in milk production is caused by low levels of iron in your blood, you might want to add oatmeal to your diet. Oatmeal works to replenish iron levels and get you up to speed on milk production.
• Water: You need to drink lots of water. Water is great for your overall health, and as a bonus, it will help you make more milk for your baby.
• Fruits: A diet rich in fresh fruits will reverse a decrease in milk supply. Eat papayas, watermelons, mangoes, oranges as well as other seasonal fruits.
• Salmon: Salmon is rich in omega-3 fatty acids, so it is important to add it to your diet especially as a breastfeeding mother. It makes your breast milk more nutritious, which is excellent for you and the baby. Salmon may not be classed as a galactagogue, but it is so rich in nutrients and you should definitely add it to your diet.
• Brown rice: This whole grain is a very important lactation booster, which is why you should include it in your list of lactogenic foods to increase milk supply. Brown rice increases serotonin levels, which, in turn, stimulates the production prolactin—the hormone responsible for lactation in mothers.
• Carrots: Breastfeeding moms need to eat carrots! Carrots have sufficient amounts of vitamin A and beta-carotene, which can help in milk production.
Apart from the lactogenic foods to increase milk supply, there are also other lifestyle changes that can help you lactate, and exercise is the number one on the list.
Regular exercise can boost the production of breast milk. Doctors recommend exercise to breastfeeding moms as it can help in blood circulation and in the breakdown of nutrients in the body. This, in turn, helps in boosting milk supply. However, you need a good exercise bra for high-intensity exercises. You don’t want your breasts to get sore from the lack of adequate support.
In conclusion, remember to eat a diet rich in organic fresh fruits and vegetables. In addition to nutritious meals, you also need to consume enough water. Breastfeed the baby with both breasts and encourage them to breastfeed longer.