Foods that can help support breastmilk production

Here is a list of some foods  that can help with breast milk production! 

Oatmeal or whole grains like brown rice and barley, are nutritious option to increasing your milk supply. They contain a polysaccharide (beta-glucan) that helps to increase hormones (prolactin) that supports breastmilk production. Try Having a bowl of oatmeal, add it to yogurt, of even cookies! Oat milk is also a great option. 

Spinach or other dark green vegetables are full or iron, calcium and folic acid which can help in the recovery of postpartum bleeding as well as milk production. Cooked spinach will help you to absorb higher levels of other essential nutrients as well. Sautéed spinach can be added to pastas, casseroles or try adding it to your eggs in the morning. 

Carrots have vitamin A that helps promote lactation and also help give moms extra energy! Woo Hoo! 

Almonds contain vitamin E and Omega-3’s, calcium and protein and also boost your serotonin levels which help support breastmilk production. Raw almonds are a great snack, or put them in yogurt. Almond milk is also a great option. Some moms believe it makes their milk sweater and creamier! 

Garlic is thought to increase the production of breastmilk and is very nutritious. Try adding it to roasted vegetables, meat dishes and sauces. 

Drinking cows milk while breastfeeding can actually decrease the likelihood of your baby developing an allergy to cows milk by increasing levels of sIgA. Amazing! It is also a great source of protein and promotes lactation. 

Water! Always make sure you are drinking enough to replace the water you’re loosing when breastfeeding. Staying hydrated will help with your milk production. Try to drink 8-10 glasses of water a day. 

It is important to listen to your body and eat a balanced diet with plenty of vegetables, fruits, whole grains and lean meats.