Breastfeeding is based on the supply and demand principle: the more you breastfeed your baby, the more milk you produce. However, some women might find it hard to keep up with their baby's demands. Some reasons for wanting to increase your milk supply include returning to work, recovery from an illness or a slow start to the breastfeeding process. While eating a healthy diet is important, some foods actually might help boost your milk supply.
Oatmeal
Oatmeal, in addition to being a healthy food for all women, is thought to increase a woman's breast milk supply when eaten regularly. Hilary Jacobson, author of "Mother Food," reports that oats are the most commonly used lactogenic food in the U.S. A lactogenic food is one that increases breast milk supply. Oats come in a variety of forms, giving breastfeeding mothers plenty of options based on their personal preferences. These include instant oatmeal and rolled oats, as well as other similar lactogenic oats like barley and millet. The whole grains found in many oatmeal products also are an excellent source of fiber and folic acid. Try adding fresh fruits to oatmeal for an extra vitamin boost.
Leafy Greens
Eat your spinach and you might boost your milk supply. Leafy greens are an important source of vitamins and minerals for all breastfeeding women, as they are rich in both calcium and iron. What to Expect recommends breastfeeding women get four servings of green vegetables daily as a part of a healthy diet. As a bonus, certain leafy greens also are lactogenic. These include stinging nettle, spinach and collard greens. Make a delicious salad from some raw greens, or try steaming them for a warm, milk-promoting side dish.
Fresh Herbs
How you season your foods can affect your milk supply as well: Many fresh herbs also have lactogenic properties, plus they spice up your foods naturally, without causing your sodium levels to skyrocket. According to AskDrSears.com, fennel is one of the most popular galactogogues, or herbs that might boost milk supply. While it can be drunk as a tea, you also can add fresh fennel to a salad or cook it as a side dish. Other herbal galactogogues include garlic and ginger. Commonly used in cooking anyway, these are a safe and natural option for boosting your milk supply.
Fluids
The importance of water in the breastfeeding diet cannot be overstressed. Hydration is critical to a healthy milk supply. What to Expect recommends you aim for eight cups of water every day, but if you get tired of water you can substitute other beverages from time to time. Juice is another healthy option, as are specially formulated breastfeeding teas. Here's a drink you might not have considered: barley water. Jacobson recommends barley water not only for its hydrating effects but also because barley is a natural galactagogue. If you want to try barley water, purchase barley flakes and follow the directions on the package, which is easier and faster than trying to boil down your own.
