For most women, producing breast milk should not be a problem. However, there is a small percentage of mothers that do struggle when it comes to producing enough breast milk. Good thing is, there are foods that breastfeeding moms can take to help boost breast milk production.
Fenugreek Seeds
Fenugreek seeds are one of the most recognized effective galactagogues. A 2018 study reveals that fenugreek can significantly help increase a mother's milk production. Another study showed that when mixed with ginger and turmeric, it helped increase milk volume by 49% at week 2 and 103% increase at week 4.
You can take Fenugreek as an herbal tea. Healthline recommends steeping one (1) teaspoon of whole fenugreek seeds in a cup of boiling water. Wait for about 15 minutes before sipping. You may take it two to three times per day. If you prefer capsules, Breastfeeding online recommends taking 2-4 capsules (580-610 mg capsules), three times per day.
Oatmeal
Another popular option for increasing the volume of milk is oatmeal. Oatmeal is packed with zinc, calcium, manganese. While there is no actual study to confirm that it does help increase milk productions, oatmeal is rich in iron. It has about 2 mg per half cup of dry oats which is enough to supply 20% of a breastfeeding mom's need in a day.
Also, according to Oatsovernight, oats contain plant estrogens, beta-glucan, and saponins which help in breastmilk production. The easiest way to consume it is by eating a bowl of oatmeal with milk every morning.
Moringa
Another natural galactagogue is moringa, which according to a published report, helps increase breast milk volume. Moringa is rich in iron, about 46.8% of iron requirement per serving. It also contains calcium and Vitamin K.
According to A Healthy Leaf, clinical trials of moringa capsules showed that breast milk increased by as much as 152-176% by day 5. Also, another clinical trial shows an increase in the weight of the infant of mothers taking moringa by 121% over birth weight.
Apricots
Apricot help increase prolactin, a hormone that helps stimulate milk production. Apricots are also high in fiber, potassium, calcium, and vitamins A and C. You may add dried apricots to your breakfast or consume it as a snack.
Green Papaya
Green papaya helps boost the production of Oxytocin, a hormone that helps improve breastmilk flow. Unripe papaya is also rich in Vitamins A, C, E, and K. It also contains folate, pantothenic acid, magnesium, potassium, and calcium
Some of the ways to incorporate green papaya in your diet include green papaya salad, green papaya curry, and a smoothie.
Carrots
Carrots are rich in vitamin A, which helps improve the production and quality of milk. It is also a good source of potassium and carbohydrates. You can eat carrots raw, steamed, or pureed.
Almonds
Almonds are rich in Vitamin E, B2, B3, and B1, as well as magnesium, copper, phosphorous, iron, zinc, and calcium. A mother's milk is high in calcium, so if you don't get enough calcium in your diet, it could have a negative impact on the health of your bones and teeth.
Fennel seeds
Fennel seeds contain phytoestrogens, a plant-based compound that mimics estrogen in the body. Fennel seeds also help prevent anemia as they contain iron and histidine. Other benefits of fennel seeds include boosting immunity, cures constipation, regulates blood pressure, and helps indigestion. You can consume fennel seeds as a tea, flavoring agent, or in capsule form.
