Foods for breastfeeding: 19+ Best Foods for Breastfeeding Moms

Foods for breastfeeding: 19+ Best Foods for Breastfeeding Moms

There are no magic foods for breastfeeding. But some of these foods can help increase breastfeeding.

As a breastfeeding mother, you are a 24-hour milk-making machine! There is no moment in the day when your body is not actively feeding your little one.

Most breastfeeding mothers report frequent hunger. So this hunger comes from the number of calories your body uses to make one ounce of milk.

It is essential to get fuel from nutrient-rich foods that help your body replenish everything it needs.

1. Avocado

Avocados contain healthy fats. Unlike other whole fruits, avocados are low in calories, so this is a great diet to help you lose weight

Avocados are a food source for nursing mothers. A common complaint of nursing mothers is that they are often very hungry. Due to the increased caloric needs of nursing women and have very little time to prepare and eat.

Almost 80 percent of avocados are fats and help to keep you full. And also providing your body with healthy fats. Avocados are a good source of vitamin B, K, C, E, folate, potassium.

2. Barley


This is actually barley, a component of beer that can be lactogenic. “Barley is the richest dietary source of beta-glucan, a polysaccharide that has been shown to increase prolactin [known as the hormone of breastfeeding] in both humans and animals,” says Simpson.

3. Barley Malt

Barley malt
Barley malt

When the seeds germinate, they secrete malt enzymes that turn barley into a sweet syrup-like malt that also contains lactogenic beta-glucan.

barley malt syrup can be found in specialized stores and health stores. But make sure that it is 100 percent pure – high in fructose or regular corn syrup, which is often added for dilution and sweetening.

4. Fennel + Fenugreek Seeds


This is a vegetable with a white, sweet onion with licorice flavor and thin green leaves. Both the plant and its seeds, fenugreek, contain phytoestrogens, which for a long time contributed to the production of milk.

Fenugreek grass is a kind of big deal for nursing mothers in North America. But it has also been used for centuries by women in India and parts of the Middle East.

Although it is an incredibly popular herb. It is often used incorrectly, at the wrong dose and without taking into account its side effects.

Clinical studies have tried to determine the exact dosage, which has a therapeutic effect. As well as a mechanism, with which this herb works to increase milk production, but the evidence is still inconclusive.

” She continues that people with type 1 or type 2 diabetes, heart disease, or a nut/ bean allergy should consult a doctor before using fenugreek.

5. Nuts


These foods are rich in essential minerals such as iron, calcium, and zinc, as well as vitamins K and B. It is a healthy source of essential fatty acids and proteins. Besides phenomenal nutrition, nuts are also considered lactogenic foods in many parts of the world.

Although there is little clinical evidence to support the use of nuts as galactogon. They have been used in traditional Ayurvedic medicine for generations, especially almonds, which are not only spoken of in Ayurvedic literature. But it also one of the most widely used lactogenic products in the world.

6. Beans and legumes

Beans and legumes
Beans and legumes

These foods are a good source of vitamins, proteins, minerals, and phytoestrogens. Chickpea has been used as a galactogon since ancient Egypt. And also it is a staple food in North Africa, the Middle East, and Mediterranean cuisine, making them one of the most affordable galactologists.

Although chickpea is the most commonly used lactogenic bean. There is no need to limit yourself to one type of bean or bean for its lactogenic properties.

For example, soybeans have the highest phytoestrogen content among all beans. Eating a variety of legumes and legumes is beneficial not only for your overall health. But also to ensure that you have a healthy supply of milk.

7. Mushrooms


This food is generally not considered lactogenic foods. But certain types of mushrooms are good sources of beta-glucan polysaccharide. It is considered the main lactogenic agent responsible for the galactogenic properties of both barley and oats.

Since barley and oats have proven lactogenic ability. It is easy to conclude that other products with a high content of beta-glucans, such as mushrooms, will have the same lactogenic effects.

Women who increase their intake of beta-glucan-rich foods, such as oats, barley, some types of mushrooms, yeast, and algae / algae, experience an increase in milk production. Reishi, shiitake, maytake, simeji, and oyster mushrooms have the highest beta-glucan content in the mushroom family.

8. Green leafy vegetables

Green leafy vegetables
Green leafy vegetables

In this vegetables contain phytoestrogens, which have been shown to have a positive effect on milk production. This may be the key to understanding their lactogenic power.

Many mothers worry that eating green leafy vegetables, such as broccoli or cabbage, will increase the baby’s mucous membranes and fussiness. However, this is not so: the carbohydrate portion of these vegetables, which can cause gas, cannot pass into breast milk.

9. Red and orange vegetables

Red and orange vegetables
Red and orange vegetables

While red and orange vegetables have yet to be studied specifically for their galactogenic properties. They have been used as lactogenic foods in many cultures around the world for hundreds of years.

Red and orange root vegetables, such as carrots and yams, have also been used for several generations in the traditional zuoyuezi Chinese diet (zuoyuezi means “sit a month” and is resting time for new mothers) with the belief that they not only nourish the mother but help her feed the baby, increasing the quality and quantity of her breast milk.

Any lactogenic properties that red and orange root vegetables may have are likely to be similar to those of green leafy vegetables. The phytoestrogens in these plants, in addition to their high nutrient density, can play a role in improving breast milk.

10. Seeds


This food is a nutritious gift! They are the very beginning of life for every plant on earth. They provide a concentrated source of all the nutrients contained in a mature plant. As well as the nutrients needed to grow a tiny seed into a beautiful flowering plant.

Seeds are rich in protein and essential minerals such as iron, zinc, and calcium, as well as healthy fats.

Like nuts, it is not clinically proven that seeds have lactogenic properties. But for centuries they have been used to feed nursing mothers due to their high content of vitamins and minerals. Each seed has a unique nutritional composition, so choose different varieties of sunflower, pumpkin, and sesame seeds.

11. Chia Seeds

chia seeds
Chia Seeds

Although chia seeds may seem like a new phenomenon. They have been widely consumed for centuries and have been the staple food of the Aztecs and Mayans.

Chia seeds are not only a rich source of fiber, protein, calcium, and magnesium but also have a high content of omega-3 fatty acids.

Due to its high fiber and protein content, as well as its favorable concentration of fatty acids. Chia seeds help you feel more satisfied and stay longer after eating.

Chia oil is also an excellent source of omega-3 fatty acids and has a neutral and pleasant taste.

12. Hemp seeds

Hemp seeds
Hemp seeds

Like chia seeds, hemp seeds are on this super food list due to their high content of omega-3 fatty acids and healthy nutrient composition.

Hemp seeds have a favorable ratio of omega-3 to omega-6 3: 1 and are a complete protein. That is, they contain in ideal proportions all the essential amino acids needed by the human body.

Although hemp seeds are rich in many vitamins and minerals, they are especially rich in iron and zinc, which are important for baby growth and maternal health.

13. Flaxseed


Flax seeds are an excellent source of protein, fiber, and omega-3 fatty acids. But to reveal their benefits, they need to be crushed – whole flax seeds cannot be digested by the body and excreted unchanged.

Flaxseed oil is also an excellent source of omega-3 fatty acids and has a sweet and light taste that blends well with vegetables and blends smoothly into smoothies.

The health benefits of flaxseeds that have been studied have far-reaching consequences: from weight loss and controlling blood glucose to lowering the risk of certain types of cancer, cardiovascular disease, and inflammation.

14. Oats


In Breastfeeding foods Oats are probably the best-known producers of breast milk. Oats contain higher beta-glucan concentrations more than any other food

How to use them: oats fit quite easily into your diet – they cook and add fruits, muffins, cookies or crumbly oats to your diet

15. Other whole grains

Other whole grains
Other whole grains

Besides barley and oats, whole wheat and brown rice are also rich in beta-glucan but are usually overlooked when researching lactogenic foods simply because they are both such obvious foods. It is important to note that white flour and white rice simply do not have the same benefits.

How to use them: swap wheat flour where you can – in bread, pancakes, and muffins – and choose brown rice wherever you use white.

16. Brewer’s yeast

Brewer's yeast
Brewer’s yeast

In brewer’s yeast that is high in B vitamins, iron, protein, chromium, and selenium is commonly used as a dietary supplement. But unlike brewing barley and malt, brewer’s yeast has not yet been studied as lactogenic food.

However, it is usually recommended as a breast milk enhancer and is often found in fashionable lactation snacks. One caveat: since brewer’s yeast is very bitter and passes easily into breast milk, this can cause gas and fussiness in some babies.

17. Papaya


this sunny fruit has been used for centuries – both raw and cooked in soups – as a galactogog in Asian cultures, although it has only recently been studied. We still do not know exactly if, why, or how papaya increases breast milk.

How to use this: Eat raw papaya with yogurt, cereal, and other fruits. It is very good in Thai style soups, salads, and noodle dishes.

18. Turmeric


Despite the fact that turmeric is used worldwide as a galactogon by nursing mothers, there is no clinical evidence that this herb has any effect on the volume of breast milk produced by the mother.

However, clinical studies have shown that the anti-inflammatory properties of turmeric are important for the health and well-being of nursing mothers for the prevention and treatment of mastitis, as well as for the relief of symptoms associated with breast engorgement.

It is believed that in several communities across Asia, turmeric helps strengthen the immune system of not only mothers but also the baby, to prevent coughing and colds.

19. Ashwagandha


When we discuss about ashwagandha, it is a herbal medicine traditionally used in Ayurvedic medicine and is known by many names including Indian ginseng and winter chew cherry.

Asparagus is a multifunctional herb that works simultaneously in several body systems, including the nervous, immune, endocrine, and reproductive systems.

Although its proven lactogenic properties have not been proven, it is a discovery for breastfeeding mothers who are under stress.

In clinical studies, 300 mg twice daily of ashwagandha extract significantly reduced stress in study participants. Not only did the participants who received ashwagandha feel greater relief from general stress and an increase in the quality of their life, but their level of cortisol was significantly lower.

It also seems to affect stamina and energy, although the reasons for this are still unknown.

Ashwagandha is a well-studied herb in which there are more than 60 scientific articles on its use for various diseases, although the exact mechanism of its action is still unknown.

When you think about how stress affects every system in your body, it’s easy to see how the effect of ashwagandha on stress hormones can affect the rest of the body.

Other foods for breastfeeding that can increase breast milk production:

Red beetroot
sesame seeds
Poppy seeds
Caraway seeds
Anise seeds
Coriander seeds

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