It is often said that it is better to raise a baby with breast milk, but there are many mothers who are troubled that it is difficult for mother’s milk to flow out to actually raise the baby only with mother’s milk.
This time, for such mothers who are troubled by the difficulty of mother’s milk production, we summarized the food that makes mother’s milk come out well!
A well-balanced diet is important for good milk supply.
It is said that in order to produce enough breast milk for the baby, it is important to have a well-balanced diet.
It is possible to breastfeed healthily by taking a good balance of nutritious foods, rather than relying only on any one part of the foods we are about to list.
In this article, I will try to explain clearly why and what various foods help to improve breast milk production, by type.
Foods that make mother’s milk flow well (1) Moisture
Hydration is one of the most important factors in improving milk production. Aim to drink at least 8 glasses of water daily, and even more in the early stages of breastfeeding.
Drinking herbal teas such as fennel and fenugreek is also said to improve breast milk production.
Foods that make mother’s milk flow well (2) Dietary fiber
Fiber-rich foods such as whole grains, fruits, and vegetables help stimulate milk production and improve milk supply.
Whole grains are high in complex carbohydrates that provide energy, while fruits and vegetables are rich in essential vitamins and minerals.
Foods that make mother’s milk flow well (3) Leafy vegetables
Leafy greens such as spinach, kale, and broccoli are excellent sources of calcium and iron, important nutrients for both mom and baby.
These vegetables are also said to improve breast milk production, making them an excellent addition to the diet.
Foods that make mother’s milk flow well (4) Green and yellow vegetables
Green and yellow vegetables such as cucumber, cabbage, and broccoli are considered nutritionally balanced and help replenish breast milk.
These vegetables are also rich in nutrients such as calcium and iron.
Foods that make mother’s milk flow well (5) Fruits
Fruits such as grapes, bananas, and avocados are rich in vitamins, minerals, and fiber, which are essential for healthy breast milk production. They are said to help improve the production of breast milk and are ideal as snacks.
Foods that make mother’s milk flow well (6) Oatmeal
Oatmeal is rich in complex carbohydrates, fiber, and B vitamins, making it an ideal breakfast for breastfeeding mothers.
Foods that make mother’s milk flow well (7) Herbs & spices
Herbs and spices such as fenugreek, yellow thistle, and maria thistle are thought to increase milk production and improve milk supply.
It is recommended that they be taken as supplements or added to foods as seasonings.
Nuts and seeds such as almonds and flaxseeds are ideal snacks for breastfeeding mothers because they are rich in healthy fats and fiber. They are also said to increase milk production and improve milk supply.
Foods that make mother’s milk flow well (9) Lentils & beans
Lentils are rich in protein, fiber, and iron, making them an excellent choice for breastfeeding. They are also said to improve breast milk production.
Foods that make mother’s milk flow well (10) Mushrooms
Certain mushrooms, such as shiitake and maitake, have traditionally been used to increase milk production in nursing mothers. This is because their lactogenic properties are believed to stimulate the production of prolactin, a hormone that regulates milk production.
Mushrooms are rich in B vitamins, iron, protein, and other nutrients important for overall health and milk production, and antioxidants such as beta-glucans help protect against oxidative stress and support the immune system.
Foods that make mother’s milk flow well (11) Fatty fish
Fatty fish such as salmon, tuna, and sardines are rich in omega-3 fatty acids and amino acids essential for healthy brain development. Fatty fish also improves breast milk production, making it a recommended food for nursing mothers.
Foods that make mother’s milk flow well (12) Olive oil
Olive oil is rich in healthy monounsaturated fatty acids, which are important for breast milk production and help improve milk production.
It also has anti-inflammatory properties that help reduce inflammation and swelling of the mammary glands and promote the secretion and flow of breast milk.
It is rich in antioxidants such as polyphenols, which protect the body from damage caused by active oxygen and free radicals and promote overall health. A type of fat called oleic acid found in olive oil has also been shown to help regulate hormones related to milk secretion.
Summary of foods that help mother’s milk to flow well
A nutritionally balanced diet is very important to improve milk production and ensure that the baby receives all the nutrients it needs.
By incorporating the above foods into your diet, you can try to improve your milk supply and provide your baby with the energy and nutrition it needs during lactation.
However, please keep in mind that each mother’s body is different and what is right for one mother may not be right for another.
If you are making a major dietary change, please be sure to consult with your doctor or childcare consultant.
