What foods can I eat to Boost my Milk Supply?
How was your breastfeeding journey? While it is one of the most rewarding experiences between a Mum and Bub, it can also be a time of frustration and anxiety. Often we question, Is my bub latching properly? Do I have enough milk?
While at HQ we believe that ‘fed is best’, we are here to support mums on their postpartum and breastfeeding journey. So let's chat about boosting milk supply.
Most mamas have heard of Galactagogues - foods or herbs that help support breast milk production. While robust clinical trial data is lacking, research and traditional evidence exists to support their use.
There are many ‘breastfeeding teas' on the market. While these may help, it is important as a mum to get key nutrients from foods in your diet to support your breastfeeding journey. So food + nutrients + galactagogue = best
While the best way to boost milk supply is to keep feeding your baby, there are foods you can add to your diet that can help give your milk a boost. Read on for some of our favourite food based galactagogues:
Oats
Try a bowl of porridge. Oats are full of good carbohydrates for energy and fibre for digestion. They also contain B-glucans which help stimulate your immune system
Brown Rice
Not only is it a good source of energy, research found that Brown rice helped to improve serotonin levels and breast milk production.
Fennel Seeds
Add some of these gems to your favourite veggies. They not only boost supply but may help with baby colic. They are also packed full of Vitamin C.
Fenugreek Seeds
Research found that fenugreek can increase milk supply, so add some to your favourite curry. They are also full of key nutrients such as 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.
Asparagus
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.
Here at HQ we believe in the power of food as medicine. That’s why we have included natural galactagogues in our Re-Energise and Post Birth Vitality to support a healthy milk supply.
