Hello there, I appreciate your company. Lately have been doing posts on request. So if you have not submitted yours feel free to inbox me on my facebook page. As always, I will do a thorough research for you to keep you informed (for free). Several moms have asked me on what to do to increase their milk supply. This is for breastfeeding moms. I know how it feels to not have enough especially when your munchy is guzzler. But did you know that you could be having more milk than you think? What you should ask yourself first before judging yourself harshly is, is the baby gaining weight well while on exclusive breastfeeding? If the baby is not losing weight, that is a sure sign that your baby is getting enough and you shouldn’t stress over it. Secondly, how often do you change wet diapers? If you are changing relatively the same number of diapers, then your milk supply is good. Having softer breast is not really a sure way of telling that you have enough milk. I know how you touch them and feel disappointed. Here are some of the foods/ beverages that will boost your milk supply.
- Barley- I once saw a mom encouraging other moms to take a bottle Guinness to boost their milk supply. I thought she was insane. Am not telling you to drink alcohol. It’s not advisable to take it especially when breastfeeding. It’s the barley in the Guinness that help boost the supply. I do not want any mom get their barley from alcohol. Barley is the richest dietary source of beta-glucan, a polysaccharide that has been shown to increase prolactin [known as the breastfeeding hormone] levels in both humans and animals. Use whole barley in baking at home, add it in soups and salads and you will notice your milk increase significantly.
- Fenugreek seeds-This is one of the oldest lactation substance in Asia, Europe and North America. Fenugreek is often recommended for lactating moms. It is considered to work as a galactagogue, a substance that stimulates the production of breast milk. The fenugreek seed contains phytoestrogens, a compound that mimics estrogen, which is a hormone produced naturally by the body. In women, estrogen increases the density of breast tissue and prepares the breasts for lactation. Phytoestrogens, which are naturally found in fenugreek seeds, perform the same actions as estrogen and stimulate milk production. You can have it inform of seed, powder or capsule.
- Oats- I think this need to a breakfast for every lactation mom. Oats are readily available in our supermarkets and are easy to prepare. They have a higher concentration of dietary beta-glucan than any other food. That’s why it’s a basic ingredient in making lactation cookies. See the recipe of making lactation cookies here Oats are magical and I know you will see results almost instantly.
- Whole grain– From wheat, sorghum, millet, and brown rice. Whole grain are rich in also rich in beta-glucan which stimulate milk production. That’s why your mother in law bombard you with flasks of hot porridge. You are welcome.
- Njahi/ Cow peas– I do not have any explanation of how this works out. It seems to be this inherited culture from our parents. Njahi are rich in proteins and yes, it worked for me. You need to soak njahi before cooking to avoid being gassy. You don’t want a gassy baby.
- Bone soup- This is very crucial for lactating moms. Bone soup isrich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine and proline. The collagen in bone soup heals your gut lining and reduces intestinal inflammation. In addition, collagen supports healthy skin and can reduce the appearance of cellulite. Also, the glycerine in bone broth can detoxify your cells from chemicals and improve brain function. The soup will keep you hydrated hence able to increase your milk supply and also help your bone recover from childbirth back aches. I encourage any mom to a bowl daily.
- Milo/ cocoa and chocolate- If you want to increase your milk supply, please do away with tea and coffee. At least until you are done breastfeeding. Caffeine in coffee and tea have a dehydrating effect hence reducing the fluids necessary to produce breastmilk. The baby may also get fussy and irritable. Milo and cocoa are the best options you will have and this I can guarantee you that it is almost instant.
- Hot water- You need to keep your fluid level in your blood very high. Hot water stimulates production of milk. Take at least 6 glasses daily.
- Fruits- Paw paw is highly recommended in boosting milk supply among many women.
- Breastfeed on demand- Nurse frequently. The more you nurse the more milk you produce. You can also try pumping in between feed. For working moms especially, expressing at work will help keep milk supply high and hence help you achieve exclusive breastfeeding for the first 6 months.
These are the most common foods and beverages that work for most moms. However, everyone is different. Watch your diet and note any changes in the breastmilk supply. If it increases, then you can have more of that food often to keep your milk high. For instance, pumpkin and fish boosted my supply. This may not work for everyone. I ensure I had them at least twice a week. The bottom line is have balanced diet daily because what you eat is what the baby will get. Relax and avoid stress and your milk breast will be fuller. I would love to know what increased your supply. Please let us know and help other moms. Like and follow my page on Facebook to stay informed. For any questions and request, inbox me on Facebook and will respond. See you soon