Mothers who are experiencing low milk supply while nursing their infants can increase the frequency of nursing, make sure the baby is effectively latched on, and let baby drain the breasts completely after each feeding to increase milk supply. Low milk supply can be caused by a variety of factors such as having a baby who does not nurse effectively, being separated from the baby the first week after delivery, using formula to supplement, stress or being ill, according to the University of Michigan Health System. Drinking enough fluids and eating a healthy diet, especially particular foods can help increase milk production in nursing mothers.
Fennel
Fennel is a vegetable and is traditionally used as an herb in cooking, but it can be eaten either raw, steamed or sautéed. According to Mobimotherhood.org, fennel seed is used to increase milk production, but the vegetable is gentler on the body and contains the same oils that help with milk production.
Dark Green Leafy Vegetables
Dark green leafy vegetables like spinach, arugula, kale, collard greens, Swiss chard and beet leaves are all a good sources of phytoestrogen (hormone-like compound) that supports lactation in nursing mothers, according to Mobimotherhood.org. These vegetables are also a good source of vitamins, minerals and enzymes that help support body systems.
Oatmeal
Oatmeal is a good iron source and a bowl of oatmeal per day can increase milk supply because often low iron levels result in low milk supply, according to the University of Wisconsin School of Medicine and Public Health.
Nutritional Brewer's Yeast
Nutritional brewer's yeast is good for increasing milk supply, according to Tabithajoy.com. It contains B-complex vitamins, chromium, B12 and protein. Nutritional brewer's yeast also contains phytoestrogens that help increase milk production in nursing mothers.
Oils & Fats
Eating healthy fats such as butter and oils like olive, sesame and flaxseed oils play an important role in the composition of fats in a nursing mother's milk, according to Mobimotherhood.org. Fats are essential to our cellular and neural metabolism. Eating enough fats helps boost energy stores in a nursing mother, which increases her milk supply. Stay away from unhealthy fats such as partially hydrogenated vegetable oils and trans-fatty acids which can enter milk supply in lactating mothers.
