Super Food Diet for Milk Supply:

Before you run out and buy over the counter "milk boosting" products off the shelf, take a look in your own kitchen first.

One of my favorite topics of discussion for breastfeeding mothers is how to increase their milk supply. As someone who struggled personally with low milk supply I know firsthand how hard and disappointing it can be to deal with low milk supply. It can be a very trying for mothers, we often blame our bodies for the inability to produce enough milk. Why if it's so easy for other mother's is it harder for me? It's important to know that you are not to blame and your body is not a failure.

We are made to believe this misconception that breastfeeding is "natural", so that means it should be easy, right? While for some mothers it is just that, easy..... for other mothers that couldn't be farther from the truth.

Rather than call your body a failure, there are a few things you can try to help aid your body in creating more milk. One of the ways we aim to do that is by eating a diet rich in milk-boosting super foods!

For starters, one of the most important things your body needs during breastfeeding is vitamins and hydration! Breastfeeding burns A LOT of calories and energy, so it's very important to ensure that you're fueling your body with vitamins and WATER to help your body sustain the energy that you output during breastfeeding. Take your multivitamins and keep a water bottle handy.

Now on to the fun part, the holy grail of milk-boosting super foods and their benefits!

We will start with my favorite of all the milk-boosting super foods!

Oatmeal! Not only is oatmeal high in iron provide, an essential vitamin to mother that aids in energy restoration which is crucial for a mother's body in creating breastmilk, it also contains saponins. Saponins are full of galactagogue properties that aid in the promotion of prolactin, the milk-making hormone. Oatmeal is always my first food recommendation for mothers trying to boost their supply, not only for it's promotion of prolactin, but also it's convenience; make it on it's own, bake it into lactation pastries, or toss it in a smoothie, it's an easy and affordable way to help promote breastmilk!

Protein is VERY important during breastfeeding. Healthy proteins in the form of red meat, fish, eggs, poultry, legumes, lentils, etc. help produce lactose and casein aiding in creating a high milk volume while also packing your body full of essential vitamins, minerals, and energy boosting foods.

Vegetables! Again, boosting your supply is all about putting the good in! Vegetables are full of vitamins and minerals that aid in recovery of the body, aid in energy levels, and promotion of breastmilk through their high content of phytoestrogen. Some of my favorite vegetables for milk supply are: Spinach, kale, greens(collard or mustard), carrots, broccoli, and sweet potatoes. These vegetables all help support mother and baby with healthy nutrition, while keeping energy levels up for milk production and providing phytoestrogen.

Brewers Yeast! This one is also one of my favorite recommendations for mothers using diet to aid in milk production. Brewers Yeast in nutritional dense, containing b-vitamins and protein, but also features phytoestrogen. Phytoestrogen is also found in other milk-boosting foods, such as leafy greens, carrots, and oatmeal. This compound helps promote lactation production and is an easy and convenient way to help boost milk supply. It's virtually tasteless, so it's perfect for adding into smoothies or baking into baked goods.

Garlic. Garlic not only helps boost milk supply, but it also helps protect the immune system and prevent onset of infection. I often recommend garlic to mothers who develop clogged ducts to help prevent mastitis from developing. So, not only will it help aid in milk production, but stave off the pesky breast infection, mastitis, that all mothers dread.

Healthy Fats! If you hate nuts, like myself, this can kind of be a tricky one, but if you love nuts there are some amazing benefits of including healthy fats in the forms of nuts! Walnuts, almonds, and cashews are the top nut choices for aiding in milk production; rich in ALA, protein, and calcium, nuts are a great way to increase both energy and milk supply while also promoting healthy benefits for your baby. If you can't partake in nuts or are like me and absolutely despise the taste, alternatives would be: Avocados, olive oil, seeds(fennel, chia, flax), and fatty fish can all provide the same healthy benefits that nuts can to breastfeeding.

A healthy diet rich in milk-boosting super foods coupled with consistent breastfeeding and pumping is a great way to boost your supply! Follow me on IG, @Modernmomlactation for more tips and tricks for breastfeeding or book an appointment via in-person or virtual.