05/08/2021
Looking to boost your breastmilk supply? Look no further!
Happy world breastfeeding month 🍼🍼
Salute to all mothers who breastfeed their child(ren)! Breast feeding is the foundation of lifelong good health for babies and mothers. Not easy, but definitely worth it! 💪
To make the breast feeding journey easier, here's a list of top 10 foods that have shown to boost breast milk supply:-
1. Oats
- high in fiber and a great source of iron and antioxidants. Make overnight oats, smoothies, muffins, cookies, granolas etc!
2. Fenugreek
- an herb that contains phytoestrogens, known to boost milk supply. Usually mixed in tea, or sprinkled on porridge or soups.
3. Brewer's yeast
- highly nutritious, rich in protein, vitamin B complex, chromium and selenium. Not only increase breast milk production but also to reduce fatigue and combat baby blues.
4. Nuts family
- almonds, cashews, walnuts, Brazil nuts, macadamia, pistachio etc. Great sources of protein and and healthy fats. Also help with production of serotonin which is essential for milk production.
5. Moringa leaf
- known as a superfood due to its highly nutritious content delivering anti-inflammatory support, promoting healthy digestion, increasing energy, and helping to maintain healthy blood sugar levels and circulation, and support healthy lactation.
6. Seeds
- sesame seed, pumpkin seed, flaxseed, chia seed etc. High in fiber, good fat, calcium and antioxidants.
7. Dates
- post-partum, consuming dates is great to boost energy and increase breast milk production.
8. Barley / malt drinks
- richest dietary source of beta-glucan, shown to increase prolactin aka the breastfeeding hormone. Malt drinks like Malta, horlicks and milo are local favorites.
9. Fennel
- a plant that contains phytoestrogens, known to boost breast milk supply.
10. Dark leafy vegetables
- lettuce, kale, spinach, and broccoli are full of nutrients, especially calcium. They also contain phytoestrogens that may have a positive effect on breast milk production.
Other foods that may also help:
🍼 Milk or soymilk
🍼 Yogurt
🍼 Cheese or cheesecake
🍼 Fruits eg papaya, banana, watermelon
Important notes:
👉No matter how much milk-booster foods you eat, if your baby latches poorly or if you don’t pump often enough, you won’t see any increase in your milk supply.
👉In addition to consuming milk-booster foods, it is important to consume a healthy and balanced diet in your daily meals.
👉And don’t forget to drink ENOUGH water/liquids.
Looking for milk boosters? Try our Lactation Granola Bars! 👇
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