5 Foods to Help Increase Milk Supply

Many breastfeeding moms have one popular lactation challenge and that is low milk supply. So following this, they ask, how to increase their breast milk supply? We’ve seen and heard about a lot of superfoods that claim to help boost breast milk production from family and friends and even from online reviews and shops. These foods are also called galactagogues. Galactagogues are foods or substances that promote lactation in humans or animals.

But as a standard, according to the Academy of Breastfeeding Medicine, “Prior to the use of a galactagogue, a thorough evaluation should be performed of the entire feeding process by a lactation expert. Reassurance may be offered, if appropriate. When intervention is indicated for the dyad, modifiable factors should be addressed: comfort and relaxation for the mother, frequency and thoroughness of milk removal, and underlying medical conditions. Medication should never replace evaluation and counseling on modifiable factors.”

Breastfeeding experts say there is inconclusive evidence that specific foods can help increase breast milk. But many moms who experienced an increase in breast milk supply by eating certain foods come out and recommend these galactagogues. We’ve also asked our expert Dr. Jaime Isip-Cumpas about this and she said “there are anecdotal evidence that these foods can help increase supply.” Here are some of them.

• Malunggay – is one of the most popular green leafy vegetables that’s recommended to eat or include in different recipes if a mother wants to increase her milk supply. Malunggay takes form in capsules and even juices. Malunggay is a popular ingredient for lactation spreads, bread, and even cookies. Malunggay is rich in antioxidants that help strengthen the immune system, lower cholesterol and blood sugar, and high in Vitamin C.

• Soups – Hydration is very important to all breastfeeding mothers. By taking hearty soups and finding joy in every sip, it helps in keeping a mother’s spirits high and positive. Staying positive and happy is important to many moms. Eating soups can help moms get the extra nutrients they need when they are breastfeeding. Make sure you use healthy ingredients.

• Bone Broths – These are made from beef or chicken bones boiled preferably in a slow cooker to ensure you maximize its health benefits. Why is it good for milk production? The slow cooking or boiling of bones extracts collagen, gelatin, amino acids, and calcium. All these make a simple yet nutrient-dense superfood that helps in breastfeeding.

• Oatmeal – Oatmeal is a good source of iron. Mothers who have anemia or have low iron levels can result in low milk supply. Eating oatmeal in the morning or including it your cookie recipe is the easiest way to get the nutrients a mom needs to help increase her milk supply. These days, you’ll see a lot of lactation cookies sold in the market that has oatmeal as part of its main ingredients.

• Malt – Foods or drinks rich in malt may help in the activation or secretion of one of the two hormones responsible for producing milk in a mother’s body, prolactin. You may find malt in many foods and drinks. More popularly, it’s found in chocolate drinks available in supermarkets.

Again, there is no scientific or medical evidence that these superfoods are associated with increasing milk supply in lactating moms. But anecdotal evidence spoke about by many breastfeeding moms say that these foods help them with their breast milk supply.

It’s also important to note that lactating mothers should always keep a positive and happy outlook in life, prevent or manage stress effectively, hydrate herself, eat a healthy and balanced meal, and lastly, according to Dr. Jaime Isip-Cumpas, “frequent breastfeeding or emptying both breasts can increase mother’s breastmilk supply.”

Happy breastfeeding moms!