While breastfeeding is one of the most rewarding experiences between a Mum and Bub, it can also be a time of frustration and anxiety. Often new mums question is my Bub latching properly or do I have enough milk? It can be a a vicious cycle with stress affecting your milk supply.
The best way to boost your milk supply is to keep feeding your baby and make sure you stay hydrated, but there are foods you can add to your diet that can help give your supply a boost.
Most mamas have heard of Galactagogues, these are foods or herbs that help support breast milk production. While robust clinical trial data is lacking for some, research and traditional usage exists to support their use.
There are many breastfeeding teas and bickies on the market. While these may help, it’s important as a mum to get key nutrients from foods in your diet to support your breastfeeding journey. So food + nutrients + galactagogues = best.
Read on for some of our favourite foods to help promote a healthy milk supply:
Protein is essential for breastmilk production. Breastfeeding mums require an additional 25g of protein a day. Make sure you are eating protein every day, try organic meats, fish, eggs, tofu, lentils and nuts.
Oats and Barley
Try a bowl of porridge. Oat and barley are full of good carbohydrates for energy and fibre for digestion. They also contain B-glucans which help stimulate your immune system
Not only is it a good source of energy, research has found that Brown rice helped to improve serotonin levels and breast milk production.
Add some of these gems to your favourite veggies. They not only boost supply but may help with your baby’s colic. They are also packed full of Vitamin C.
Research has found that fenugreek can increase milk supply, so add some to your favourite curry. They are also full of key nutrients like calcium and Iron. Too much fenugreek may result in an upset tum for mum and bub, so don't go overboard.
Get cooking with Garlic
It has natural compounds to support milk production.
Helping to stimulate hormones for breastfeeding and is high in Vitamin A and K. In fact Shatavari, a herb used to boost milk production, is part of the asparagus family.
Add some spice to your life. Research has found a combination of turmeric, ginger and fenugreek help to increase milk supply. Just few of the functional ingredients in our Post Birth Vitality.
Get baking, make your own lactation cookies. Add some brewers yeast to support your flow.
Here at HQ we love to support mums on their breastfeeding journey. Our scientifically formulated Post Birth Vitality and Breastfeeding Vitality wholefood nutrient powders are full of organic vitamins, protein and galactagogues to support a healthy milk supply.