• Tori Owens

10 Foods To Increase Breast Milk Supply


Breast milk is the holy grail when it comes to giving your baby all the healthy nutrients she deserves. If you're like me, it was such a difficult yet fulfilling journey. For some, the supply just doesn't come as easy. Here are ten foods to help you increase your breast milk supply.

1. Water

Ok this isn't a food, but it's #1 in regards to increasing your supply. Again, If you're anything like me, I absolutely feel like drinking water is PURE torture. However, you gotta do what you gotta do. Buy a case of pre-filled water bottles. Tackle that pregnancy brain by setting an alarm on your phone to remind you to drink a bottle of water every 1-2 hours. I know it seems like a lot of work, but your breast milk depends on it.

2. Oatmeal

Oatmeal is fantastic for building and maintaining your milk supply. Don't be afraid to doctor up a bowl of hot oats with a little cream and sugar. Just don't over do it. Hate oatmeal ? Sprinkle a hand full of some granola on your vanilla yogurt and add some fruit topping.

3. Salmon

Salmon is a great source of essential fatty acids and Omega-3. They're both nutritious and essential for lactating mothers. Including salmon in your weekly consumption boosts lactation hormones. This is still seafood so opting to consume 1 serving a week is best.

4. Spinach

I love spinach ! Spinach contain iron, calcium and folic acid which are essential to your milk supply. Try steaming some spinach with garlic for a tasty afternoon snack. Remember to eat spinach in moderation as too much could cause diarrhea in your baby.

5. Cookies

Don't run to the cookie isle just yet mama. I meant special lactation cookies. Here's a link to my favorite recipe!

6. Garlic

You don’t need to go overboard, but adding garlic to your foods not only adds a yummy pizzazz factor, it also increases your milk supply tremendously.

7. Carrots

Get your Bugs Bunny on, mama! In addition to increasing your milk supply, it's a guilt free snack to help shed that stubborn baby fat.

8. Nuts

With all these changes in your life, sometimes being a new mom can make you feel a little nuts. Take a woosah moment and grab a handful of nuts. Cashews, almonds, and macadamia nuts are the most popular choices for giving your milk a boost. Try to opt for salt free if you can.

9. Ginger

Do you still have ginger ale, candied ginger, and ginger pops left over from your days of morning sickness? They won’t be going to waste after all--ginger is another widely used milk-boosting food.Many Asian and Indian recipes call for ginger, so expand your menu and try cooking some international cuisine. If you’re tired and have no time, enjoy a few ginger snaps instead.

10. Brown Rice

Say no to that delicious white rice at your local chipotle branch ! Brown rice is what gives nursing moms the extra energy that is required post-delivery.

Have some more foods to increase breast milk? Well share the love mama bear!

#foods #breastmilk #breastfeeding #lactation #increase

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