Breastfeeding can feel entirely displacing for new mothers – dealing with two new bodies while being wracked with stress, self-doubt, and uncertainty. If you are having questions about whether your baby is getting enough milk or not, you might feel tempted to reach the nearest store that sells mother’s natural products for breast milk production. For those mothers who are wondering which products might help increase the quality and quantity of breast milk, here is a decent list of the most potent lactogenic foods:
Fennel is a sweet, liquorice-flavoured vegetable with a bulb and thin green fronds. The plant contains phytoestrogens, which boost milk production in new mothers. Fennel is delicious when eaten raw so you can toss it with some balsamic vinegar and olive oil for a healthy and lactation-boosting snack. The vegetable also mixes well with mint, orange, and grapefruit, as well as roasted chicken and fish.
One of the most abundantly available and most well-known lactation booster foods, oats contain a high concentration of dietary beta-glucan than any other food. Pretty easy to work into your diet, oats can be eaten either cooked or topped with fruits, in baked goods, and in pretty much everything from meatloaf to granola.
Papaya has been used – both raw and cooked – as a galactagogue in Asian cultures for centuries. Apart from boosting milk production, papaya also as several dietary benefits. Apart from tasting good, it is also available at any organic food store. You can include papaya in your diet either with a bowl of cereal, yoghurt, or salad. You can also put some papaya into soups and noodle dishes.
Brewer’s yeast is a superfood! Routinely used as a nutritional supplement, it is high in protein, iron, selenium, chromium, and Vitamin B. Brewer’s yeast is a common ingredient in several lactation snacks. Since it is bitter and passes quickly into breast milk, it is better to consume small amounts in baked foods.
One of the richest sources of beta-glucan, barley is known for increasing the production of prolactin (also known as breastfeeding hormone) in women’s body. What adds to barley’s appeal is the fact that not only it is abundantly available, it can also be incorporated into your regular diet effortlessly. From barley flakes to whole barley in a salad, stews soups and risotto – you will never fall short of options.
What barley does, barley malt can do as well. Upon germination, barley grains release malting enzymes that convert it into a syrupy malt that tastes sweet. This barley malt is high on lactogenic beta-glucan and can be used in syrup form to sweeten chocolate milk or as a substitute for maple syrup in baked foods. However, you must pay special attention towards its purity while buying barley malt from a store, since corn syrup is often added to dilute it.
Add these readily available foods to your diet and boost your breastmilk production naturally.