Foods to support a healthy breastmilk supply

Nothing beats feeding your baby and regular pumping for building milk supply. The stimulation of the nerves and regular draining will give the greatest chance to increase supply. Supply can vary because of illness, the return of your period, or if you had to stop breastfeeding. If you need a boost, below we outline foods to support a healthy breastmilk supply.

It should be no surprise, healthy eating will support breastmilk supply. If your supply doesn’t increase with time, you should always consult a medical professional.

Oats

One of the most popular foods amongst breastfeeding moms and one of the simplest foods to prepare is oats. 

Why are oats a go to food for many breastfeeding mums? Oats are full of beneficial nutrients for both moms and babies. The dominant theory behind oats helping to increase breastmilk is the high iron content, with half a cup meeting up to 20% of the recommended daily intake. Low iron can often be associated with a drop in milk supply. You may notice this with the return of your period.

Giving birth and nourishing your baby can be exhausting on your body. The B vitamins in oats can help increase energy levels and elevate your mood. Meanwhile, Beta-glucan can help boost your immune system. Oats also contain phytoestrogen, which has been linked with the stimulation of prolactin for greater production of breastmilk.

Garlic

Many people are aware of the likely antibacterial and anti-fungal benefits of garlic. This may help reduce the incidence of thrush or mastitis. However, studies show ingestion of garlic can increase the duration and amount of milk consumed by a nursing baby. This will naturally help increase your supply as well.

Almonds

As a mother it is hard to look after yourself, so if you can find food that’s healthy and simple, ensure you have it available. Whether it is to increase the sweetness and creaminess of your breastmilk or just for the abundance of nutrients:

• Calcium, to support bone development;
• Vitamin E for antioxidant and immune function benefits; and
• Manganese and magnesium for heart health.

This food makes a great snack but will also help support a healthy breast milk supply.

Ginger

While the research is still not conclusive on ginger, as a galactagogue (food that increases milk supply), is commonly used around the world. Regardless, this is a food you want in your diet, as what’s more certain are the additional benefits of ginger.

Ginger is a powerful natural anti-inflammatory and anti-oxidant. It can also assist with digestion and has been linked to reducing the risk of some cancers.

Legumes

Legumes make up around 20,000 different species. They are extremely easy to add to a range of meals. They often contain phytoestrogen to help milk production. Beyond that, they are full of B vitamins to give you that boost.

If you just need to pick one, chickpeas are a great option.

Green leafy vegetables 

Breast milk flavours can influence tastes later in life, so not only will this help your milk but feeding your child later. Leafy green vegetables are a common superfood, they are high in calcium and iron, both essential for your baby.

More importantly for milk production, they are full of phytoestrogen.

Barley

There is evidence to suggest that ancient civilisations were right to use barley to boost milk. The prolactin may contribute to lactation. It is also the source of an impressive number of vitamins and trace minerals.

An additional benefit, you can add the left over boiled barley water to baby puree or food. Be mindful if you are a coeliac, barley is not for you.

Salmon

Salmon and sardines can increase breast milk production. Both farmed and wild caught salmon are good for you, but wild salmon can be richer in nutrients.

Salmon is great for breastfeeding mums because it contains large amounts of docosahexaenoic acid (DHA). DHA is an omega-3 fatty acid that is important for the development of a baby’s nervous system. Salmon is also an excellent source of iron, protein, iodine and is rich in vitamin B12.

B12 and omega-3 are thought to help ward off postpartum depression. It is also one of a few food sources that has natural vitamin D. Many women have vitamin D deficiencies, as do most breastfed babies. Vitamin D is critical to support bone development and potentially influences heart disease in adults.

Nutrients like DHA are essential for the development of your baby’s nervous system, brain, and eyes and ultimately passed through your breastmilk.

Note of caution

While these foods can support a healthy breastmilk supply, like anything, it should be in moderation. If you are concerned, please seek medical advice.