Maintaining a balanced diet rich in certain nutrients can be beneficial for lactation. Here are some foods commonly recommended for boosting milk supply and supporting lactation:
- Oats: Oats are high in iron, fiber, and energy-boosting complex carbohydrates. They are also believed to help increase milk supply.
- Fennel seeds: Fennel is believed to have galactagogue properties, meaning it may help increase milk supply. Fennel seeds can be consumed directly or brewed into tea.
- Brewer’s yeast: Brewer’s yeast is rich in B vitamins, iron, protein, and other nutrients. It’s often used to support lactation and may help increase milk production.
- Leafy greens: Dark, leafy greens like spinach, kale, and collard greens are excellent sources of vitamins A, C, and K, as well as iron and calcium, which are important for overall health and milk production.
- Nuts and seeds: Almonds, walnuts, sesame seeds, and flaxseeds are good sources of healthy fats, protein, and essential nutrients like calcium and iron. They can be incorporated into meals, snacks, or smoothies.
- Salmon: Fatty fish like salmon are rich in omega-3 fatty acids, which are important for brain development in infants and may also support lactation.
- Quinoa: Quinoa is a nutrient-dense grain that provides protein, fiber, iron, and other essential nutrients. It can be used as a substitute for rice or oats in meals.
- Water: Staying hydrated is crucial for milk production, so drinking plenty of water throughout the day is essential for breastfeeding individuals.
It’s important to note that individual responses to lactation-promoting foods may vary, and consulting with a healthcare provider or a lactation consultant can provide personalised recommendations based on individual needs and circumstances. Additionally, maintaining a well-balanced diet and eating a variety of nutrient-rich foods is key to overall health and milk production during lactation.