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what should I eat to increase breast milk

Question

#asktheexpert 
what should I eat to increase breast milk

Accepted Answer

To increase breast milk production, it's important to focus on a balanced diet that includes specific foods known to support lactation, adequate hydration, and frequent breastfeeding or pumping. Here are some dietary tips and foods that can help:

### 1. **Galactagogues (Milk-Boosting Foods)**:
   - **Oats**: Rich in iron and fiber, oats are one of the most popular foods for increasing milk supply.
   - **Fenugreek Seeds**: Fenugreek is a well-known herb used to boost milk production. You can take it as a supplement or include fenugreek seeds in your meals.
   - **Fennel Seeds**: Fennel is believed to increase milk production. You can chew the seeds, brew them in tea, or include them in your cooking.
   - **Barley**: Barley is rich in beta-glucan, which can increase prolactin, the hormone responsible for milk production.
   - **Brewer's Yeast**: Often used in lactation cookies, brewer's yeast is a good source of B vitamins and can help increase milk supply.
   - **Garlic**: Some studies suggest that garlic may help with milk production, although its strong flavor might affect the taste of the milk.
   - **Leafy Greens**: Spinach, kale, and other leafy greens are rich in iron and calcium, which are essential for both you and your baby.
   - **Nuts and Seeds**: Almonds, walnuts, flaxseeds, and chia seeds provide healthy fats, protein, and omega-3 fatty acids, which can support milk production.

### 2. **Protein-Rich Foods**:
   - **Lean Meats, Eggs, and Fish**: These provide high-quality protein, which is essential for milk production.
   - **Dairy Products**: Yogurt, milk, and cheese are good sources of calcium and protein.
   - **Legumes**: Lentils, chickpeas, and beans are great plant-based protein sources.

### 3. **Healthy Fats**:
   - **Avocados**: Rich in healthy fats, avocados can help provide the energy needed for milk production.
   - **Olive Oil and Coconut Oil**: These healthy fats can be used in cooking to ensure you're getting enough calories and nutrients.

### 4. **Whole Grains**:
   - Incorporate whole grains like brown rice, quinoa, and whole wheat bread into your diet to provide sustained energy.

### 5. **Fruits and Vegetables**:
   - A variety of fruits and vegetables will provide essential vitamins and minerals. Focus on colorful fruits like berries, oranges, and apples, as well as vegetables like carrots, sweet potatoes, and bell peppers.

### 6. **Stay Hydrated**:
   - **Water**: Drink plenty of water throughout the day to stay hydrated, as dehydration can affect milk supply.
   - **Herbal Teas**: Lactation teas, often containing ingredients like fenugreek, fennel, and blessed thistle, can be a soothing way to increase milk production.

### 7. **Frequent Breastfeeding or Pumping**:
   - The more you breastfeed or pump, the more milk your body will produce. Make sure to empty your breasts completely during each feeding or pumping session to signal your body to produce more milk.

### 8. **Rest and Reduce Stress**:
   - Stress and fatigue can negatively impact milk production. Make sure to rest whenever possible and find ways to relax, such as practicing deep breathing, meditation, or gentle exercise.

### Conclusion:
Eating a well-balanced diet rich in specific lactation-boosting foods, staying hydrated, and maintaining frequent breastfeeding or pumping sessions are key strategies to increase breast milk supply. If you continue to struggle with low milk production, consider consulting with a lactation consultant or your healthcare provider for personalized advice.

#asktheexpert what should I eat to increase breast milk