4 Foods that support milk supply when you’re breastfeeding

In this article

Diet and milk supply
The best food
Breastfeeding products
If your child fusses while breastfeeding or you’ve ever spent hours with a breast pump without more than an ounce or two of milk to suck, you may be worried about a low milk supply.

According to WIC Breastfeeding Support, only breastfeeding babies when they are hungry, avoiding bottle feeding, sleeping a lot, and eating enough nutrients can help increase milk supply.
The more you breastfeed, the more milk you have. But many people wonder if the diet has any effect and if so, what foods should be eaten to be most beneficial.

We’ve spoken to registered dietitians and certified breastfeeding advisors for full information on foods that will support your milk supply and provide you with all the nutrients you (and your baby) need.

4 Foods to Support Your Milk Supply When You're Breastfeeding
4 Foods to Support Your Milk Supply When You’re Breastfeeding

Does diet affect the supply of milk?

There aren’t many studies in favor of eating certain foods to directly increase milk supply. But poor nutrition can affect both your milk supply as well as the nutritional quality of the milk you produce.
Lauren Manaker, RDN, LD said: “Focusing on certain nutrients when breastfeeding is extremely important, as the concentration of nutrients in breast milk depends on what you absorb into.”

According to the Centers for Disease Control and Prevention (CDC), people who are breastfeeding need 330 to 400 extra calories per day as well as iodine and choline supplements compared to those who are not breastfeeding.
You also lose a lot of fluids when breastfeeding, so providing enough water to your body plays an important role.
Below, experts share their recommendations on foods to increase your milk supply and enhance the nutritional composition of breast milk.
Foods that support your milk supply

1. Water (and other liquids)

This may seem obvious, but “breast milk is fluid,” said Aubrey Phelps, RD, CLC, a dietitian specializing in perinatal nutrition and a certified breastfeeding advisor.
“Having enough water to keep the body functioning and milk production is essential.”

According to UT Southwestern Medical Center, dehydration can reduce milk supply. Phelps recommends a variety of liquids, including flavored water, tea, bone broth, smoothies, and milk to prevent dehydration during breastfeeding.
You need about 16 cups of fluid (from food and drink) a day when breastfeeding, according to the Academy of Nutrition and Dietetics.

2. Curry grass

Dr Dana Ellis Hunnes, RD, said: “Curry grass tea is known as a milk stimulant or a substance that increases milk supply. Several small studies have observed that fenugreek significantly increases milk supply in people who are breastfeeding, according to a March 2018 review in the Journal of Phytotherapy Research.
Manaker says that larger studies are needed to determine the effectiveness of fencing in increasing milk supply – but sipping it can also help you stay hydrated, which is also important for breastfeeding.

3. Date

Xay chúng thành sinh tố, khuấy với bột yến mạch hoặc đơn giản là ăn chúng như một bữa ăn nhẹ: Nếu bạn đang cho con bú, bạn sẽ có lợi khi có quả chà là trong chế độ ăn uống của mình.
Một số nghiên cứu cho thấy rằng chà là là một chất kích thích tự nhiên khác cho những người đang cho con bú. Trong một thử nghiệm ngẫu nhiên có đối chứng, ăn 10 quả chà là mỗi ngày giúp tăng lượng sữa mẹ lên 23% sau 4 tuần, theo kết quả trên tạp chí Y học cho con bú tháng 11 năm 2021.
“Đối với một người đang cho con bú, quả chà là cung cấp một nguồn năng lượng ổn định vì chúng cung cấp vitamin và khoáng chất bạn cần, chẳng hạn như chất xơ, kali, sắt, vitamin B, magiê và vô số chất dinh dưỡng thực vật”, chuyên gia dinh dưỡng và chuyên gia cho con bú được chứng nhận Robyn Price, RD cho biết. CBS.

4. Gừng

Gừng là một loại thuốc chữa bệnh phổ biến ở Thái Lan, và nhiều người đang cho con bú sử dụng phương pháp điều trị tại nhà này để tăng lượng sữa mẹ.

Some studies suggest that ginger may be a safe option for increasing milk supply. A small study of 63 people found that taking a 500 mg dry ginger tablet supplement significantly increased breast milk supply in the postpartum period compared to a placebo, according to a September 2016 study in the journal Breastfeeding Medicine.
More research is needed to determine whether ginger can actually increase the source of breast milk.

Other food for the person who is breastfeeding

Although research on increasing milk supply is limited, all of our sources agree that nutrition is important when breastfeeding.
Manaker says: “Healthy fats, complex carbs and protein are important during breastfeeding. Nutritious foods can help a person meet their nutritional requirements.” speak. Making sure you’re eating enough of the nutrients you need will not only help you produce enough milk, but also ensure you (and your baby) stay healthy.

Fish with low mercury content

Fish is often on the list of foods to avoid during pregnancy and breastfeeding as it can have high levels of mercury, which is a toxic heavy metal.
According to the CDC, when a person is breastfeeding to eat fish, mercury can be transmitted to the baby through breast milk, which can negatively affect the brain and nervous system development of the newborn.
But fish is full of important nutrients like omega-3 fatty acids that parents and babies who are breastfeeding need. When possible, choose fish with low mercury content. Manaker says: “Eating fish with low levels of mercury twice a week is a diet tip that most people who are breastfeeding can benefit from. Some fish with low mercury content include:
Atlantic mackerel
Cat fish
Thai mingfish

Fish is also an excellent source of protein. According to the Academy of Nutrition and Dietetics, people who are breastfeeding need an extra 19 grams of protein per day.

Fish oil supplements may be an option to meet the nutritional needs for omega-3 fatty acids DHA if fish with low mercury content is not an option.

While breastfeeding, half of your cereals must be whole grains, according to WIC Breastfeeding Support. Whole grains are a rich source of nutrients of complex carbs, fiber and even protein.
Oatmeal is a popular recommendation for those who are breastfeeding and many of the experts we spoke to were quick to recommend it.

Krystyn Parks, RD, IBCLC, a registered and certified dietitian, said: “Oatmeal is one of the top foods that I recommend to provide milk,” said Krystyn Parks, RD, IBCLC, a registered and certified dietitian. Oats contain a fiber called beta-glucan, which is thought to increase levels of the hormone prolactin. Indirectly, this can help increase the supply of milk.”
More research is needed in this area, but whole grain foods like oats are a great food to add to your diet if you’re breastfeeding.
Dark green

People should pay attention to eating their greens, but this is especially important for those who are breastfeeding. Green leafy vegetables such as spinach, kale and fennel are rich sources of nutrients that support healthy milk production.

“Dark green leafy vegetables like spinach are an abundant source of phytoestrogens and iron,” Price said. After pregnancy, many people notice their iron reserves are depleted, so iron supplementation can be helpful. Combine your iron-rich foods with vitamin C sources to help with absorption.”

Fatty acids are essential during lactation and flaxseeds are full of them. Price recommends flaxseed because people who are breastfeeding often don’t get enough omega-3s and fiber in their diet.
The recommended price is 1 tablespoon of flaxseed per day. You can add them to smoothies or drink flaxseed milk for healthy fat supplements and hydration.

Do breastfeeding products really work?

In hopes of increasing milk supplies, many people may turn to using store-bought products they ask for help with. According to experts, cookies, bars and breastfeeding tea may not work the way you think.
Phelps suggests that breastfeeding cookies and similar products can help increase milk supply, not because of a particular ingredient, but because they can fill nutritional gaps.
“Most of these bars and cookies provide carbohydrates and calories — something that many people who are breastfeeding don’t get enough,” Phelps said. Likewise, many teas and powders increase your water intake and electrolytes, which are important for the supply of milk.”
So don’t be in a hurry to throw away your pile of breastfeeding junk food. If you like them, they can be a convenient way to add nutrients and hydration to your diet. Just don’t use them to replace balanced and reasonable meals.

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