6 Lactation-Boosting Food to Keep in Your Kitchen
Breast milk provides your baby with the nutrition they need to grow and is more easily digested than formula. Not to deny that the poor supply of breastmilk is one of the common issues that moms would be worried about. You don’t want your baby to be lacking nutrients. It would be great to prepare some breastfeeding-friendly ingredients in the kitchen that are readily available and easy to add in your daily menu.
1. Leafy Green Vegetables
Leafy green vegetables sound common but they encourage the lactation. It is because they contain the phytoestrogens which help in the breastmilk production. Getting leafy green vegetables always standby in your kitchen is not difficult. You can choose it from a range of veggies like spinach, kale, broccoli, lettuce and parsley. And according to some research, eating a lot of vegetables can encourage your breastfeed baby to also eat more vegetables and fruit when they grow up.
2. Sesame Seeds
Another food that helps in the breast milk supply is the sesame seed which is the lactogenic food. Sesame seeds are high in calcium which is an important intake during breastfeeding for your baby’s bone health, and yours as well. It is also rich in iron which can improve the quality of the breastmilk. You can just eat the sesame seeds alone or together with other nuts. Nuts like almonds and cashews are high in good fat while helping in breastmilk supply as well!
Fennel seeds are the common ingredients in teas and are believed to be a good galactagogue. Consuming fennel can increase the volume and fat content of the breastmilk and help your baby to gain weight. You can toss fennel raw into a salad or add them in the soup. Fennel is also a good choice to help with digestion and upset belly.
4. Whole Grain
Whole grain is believed to have the properties that support the hormone responsible for making the breastmilk. You are encouraged to consume food that contains wholegrain like oatmeal cookies or the whole grain brown rice. Oatmeal is common in maintaining milk supply and is easy to prepare. You can prepare the overnight oats by adding some fruits and walnuts or just a bowl of hot oats in the morning.
Garlic would be another ingredient that everyone would have in the kitchen. Garlic is believed to be a galactagogue and has been used by mothers for centuries in boosting the breast milk. You can add garlic in your food for another layer of deliciousness, for example, to add into the sauces, pasta, seafood, meat and vegetables. However, consuming too much garlic may cause an odor in breastmilk which some baby does not like it but some do like the taste.
Not only serves as the seasoning, but ginger is also a natural medication. Consuming ginger during the immediate postpartum period is effective in breast milk production. This is because ginger serves as a natural galactagogue that can boost your milk supply.
Having ginger tea in your breastfeeding period can relieve the breastfeeding nausea and at the same time strengthen your immunity. You can also just add the raw or fresh ginger root to dishes. In confinement food ginger fried rice is a popular menu that many moms would have after giving birth.
If you are not going to make the food yourself, or you do not have a helper to do so, ordering a confinement meal from another confinement food company is also a good choice. Their menu is being designed not only for a well-balanced diet but also to help in the breast milk supply, so why not give it a try? If you need any breastfeeding related product to support your breastfeeding period, do check out MumChecked!