It may seem like some moms simply can’t breastfeed their baby due to not having enough milk. This is universally untrue, for even in the poorest countries on earth, new moms have still managed to nurse their babies, even when food is scarce, or while eating a considerably unhealthy diet.
The possible consequences however, of situations like these are, that the quality of the breast milk may be compromised and the mom may not be as energetic as she would if she were to eat a more wholesome diet, with as many lactogenic foods as possible.
What are lactogenic foods?
Simply put, lactogenic foods are foods that support lacation in a nursing mom. They include certain fruits, nuts, seeds, vegetables, herbs and grains. Since there are many lactogenic foods to choose from, a nursing mom will have no issue varying her diet to include one or more foods from each category mentioned earlier. The more varied her diet is, the better, for it means that she will also be getting more nutrients for herself and for her baby. In this guide, we’ll enlighten you on the various kinds of lactogenic foods you can consider adding to your diet. As mentioned earlier, vary them as much as you can!
HERBS
Dill
The ancient Greek doctor, Dioscorides, recommended a decoction of dill to “bring down the milk.”He may also have been referring to a delay in the onset of milk production after birth.
Goat’s Rue
Lactation consultants have noted that goat’s rue seems especially helpful for mothers with insufficient glandular tissue of the breast.
Verbena
All species of verbena are said to promote milk production.
Marshmallow root
Other than boosting the effects of other galactagogues, it is also believed to enrich a mother’ milk as well.
Hops flower
Hops may be helpful in triggering the letdown reflex. A cup of hops flower tea is sometimes recommended in the evening to help a mother relax before bed.
Dandelion
This bright yellow floral herb has helped women in the past to get more milk while breastfeeding. The most common use is to prepare it like tea.
Note: If you are not able to get the fresh or dried herbs mentioned here, the next best thing is to look for lactogenic preparations that include two or more of them.
SPICES
Cinnamon
Just adding a pinch of this aromatic spice with half a teaspoon of honey to a glass of warm milk will help a nursing mom boost her milk supply.
Garlic
Studies have observed that when breastfeeding mothers consumed garlic, their infants stayed at the breast and breastfed longer.
Black pepper
Taken in moderation, black pepper not only helps to heat up a new mom’s body but is also believed to help with her milk supply.
Caraway
A flavourful spice to add to your cooking. Used moderately, it helps a nursing mom get better milk production.
FRUITS & VEGETABLES
Carrots
A known lactogenic food rich in beta carotene and vitamin A
Asparagus
This fibrous vegetable stimulates the hormones needed for lactation
Sweet potato
Delicious and versatile, they boast double benefits as milk booster as well as stress-buster
Dried fruits such as apricots, dates and figs
Other than helping with constipation, they also help to maintain a good milk supply
SEEDS
Pumpkin seeds
Natural sources of DHA and alpha-linolenic acid help nursing moms in breastfeeding supply.
Chia seeds
A sought-after metabolism booster that acts as a natural milk booster as well
Poppy seeds
Used sparingly, it helps to keep nursing moms calm while aiding in their milk let down
Flaxseed
Anti-inflammatory and rich in nutrients for increasing milk supply
NUTS
All nuts (almonds, pecans, walnuts, cashew, etc) are nutrient-densed and they help in increasing milk supply. Nut milk can also be great dairy replacers for vegan moms.
LEGUMES
Lentils, chickpeas, mung beans, green peas, red bean, kidney bean, split peas: Sufficient intake of any kind of legume will result in better let down and milk flow.
GRAINS
Whole grains such as oats, brown rice, organic corn and millet are great sources of energy and are nutrient-rich. They keep nursing moms satiated and full while aiding in milk production.
Recipe!
Tasty Lactation Cookies
Ingredients:
- 1/2 cup coconut oil
- 3/4 cup brown sugar
- 1 egg
- 1 tsp vanilla
- 2 tbsp milled flaxseed
- 3 tbsp water
- 1 cup whole wheat flour
- 2 tbsp brewer’s yeast
- 1 tsp cinnamon
- 1/2 tsp salt
- 1 1/2 cups oats
- 1/2 cup raisins
- 2 tbsp whole flaxseed
Method:
- Preheat oven to 350 degrees Fahrenheit
- In a mixing bowl, mix the coconut oil and sugar until soft. Add the egg and vanilla and mix.
- Combine the milled flaxseed and water in a separate bowl and then add to the mixing bowl.
- Add the flour, brewer’s yeast, cinnamon and salt to the mixing bowl and mix again. By hand, mix in the oats, raisins and whole flaxseed.
- Scoop out the batter onto a baking tray lined with parchment paper. Flatten the cookies slightly. The recipe will make 12 cookies.
- Bake for 12 minutes
Recipe from: www.thebestideasforkids.com
Milk-booster Smoothie
Ingredients:
- 1 medium-size ripe banana (frozen, if you prefer)
- 1 cup almond milk
- 1 cup ice (if you don’t want ice, replace it with purified water)
- 1/4 cup rolled oats
- 1 Tbsp nut butter
- 2 Tbsp flax seeds
- 1 Tbsp brewers yeast
- 1 tsp organic vanilla
- 2 Tbsp Cocoa or chocolate protein powder (if you fancy a chocolate flavour)
Method:
- Place all ingredients in a heavy-duty blender or smoothie maker and blend till smooth and creamy. Enjoy!
