10 foods that helps improve lactation

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10 foods that helps improve lactation

In Mama's diary

Many breastfeeding mothers are wondering if they have enough milk or if they can nurse their baby effectively. This is a common concern so you don’t have to worry about it, because it’s normal. You just want to make sure that you can provide what’s best for your baby and to satisfy her needs., and why not, to improve your lactation if needed.

As a breastfeeding mother I was always wondering how can I boost my lactation. If is there any trick to do it? Actually it is. Maybe you’ve heard that some types of aliments might harm your milk production, but there are, also, some food that can help increase your milk supply.

No matter what reason you have to want to improve your breastmilk supply you can try these aliments. Also, if you want to change your diet or to take any kind of supplements you should talk to your doctor too or a lactation consultant.





I know water is not food, but it’s essential for you milk supply. When you breastfeed you feel the need to drink more water than you normally do. Drink as much as you can. Beside the fact that you will be hydrated, water helps you have an adequate milk supply.




            2. Fennel


One of the foods that seem to help raise lactation is fennel due to phytoestrogens they contain. The herb has been used for centuries by breastfeeding mothers from India and Middle East.





           3. Oats



I think oats are best known for its effects on lactation growth.  During breastfeeding, I felt the need to eat oats even if I’m not a big fan of it. Everyone knows how healthy they are because they contain high levels of iron and of dietary beta-glucan. And apparently this is why they help to improve lactation.




            4. Papaya


In Asia, papaya has been used since Antiquity to improve lactation.  Scientist don’t know why or how it helps boost breast milk, but it does.





            5. Nuts



Beside the fact that nuts are a delicious and healthy snack, they are also great when it comes to boost your milk supply. Almonds and macadamia nuts are the most popular choices.





           6. Brewer’s Yeast



You might heard that drinking beer will help you with your milk supply. This is true. In fact, the brewer’s yeast is the one that help improving the lactation. Brewer’s yeast is also high in B vitamins, which can help boost not only your milk supply, but your energy levels too. Don’t forget that during breastfeeding consuming alcohol might reduce the levels of milk.




           7. Spinach



Some studies show that low milk supply is associated with low levels of iron. That’s why spinach can help when it comes to breast milk growth, because is very rich in iron.




8. Cumin and anise tea



Cumin and anise tea will help your baby calm down the colic pain and help increase the volume of milk.



              9. Asparagus



Asparagus is a great food for breastfeeding mothers. It’s high in fibers and in Vitamin A and K. And that’s not all. It also stimulate the hormones that are essential for lactation.




            10. Carrots



As the spinach, carrots helps to improve your milk supply. Due to the high levels of Vitamin A it helps also to improve the quality of the breast milk.






Even if it’s essential to have a healthy diet, for you and for your baby, the most important way to improve your lactation is to breastfeed your baby frequently.





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