Breastfeeding is an ideal way for a mother to nourish her child and strengthen the attachment she has with her newborn. Some moms may have no trouble at all producing an adequate amount of breast milk, while others may struggle. This article will provide information about foods to increase breast milk (อาหารเพิ่มน้ำนม which is the term in Thai).
Oats are a great source of fiber and complex carbs. In addition to being a good source of energy, iron, which is abundant in these foods, is also necessary for successful nursing. Beta-glucan, a form of soluble fiber found in oats, is thought to increase levels of prolactin, the hormone that causes a mother’s body to produce milk.
Fenugreek is a well-liked herb that stimulates lactation thanks to its galactagogue qualities. You can drink it as tea or take it as a supplement. Adding fenugreek to one’s diet has been associated with an increase in milk production, according to nursing moms. However, fenugreek may conflict with some medications or diseases, so it’s best to talk to a doctor before using it if you have diabetes or a peanut allergy.
Nutritional supplements like brewer’s yeast are a great way to get more of the nutrients you need without having to eat a ton of food. It is often used by nursing women to boost their milk production. Smoothies, oatmeal, and baked goods all benefit from an extra serving of brewer’s yeast.
Folate, calcium, and iron are present in plenty of dark leafy greens like spinach, kale, and Swiss chard. These nutrients are helpful for the mother in general, and they may also aid lactation. To increase nutrient intake, add leafy greens to salads, soups, or smoothies.
Almonds, cashews, sesame seeds, and flaxseeds are just a few of the nuts and seeds packed with healthy fats and protein. Flaxseeds and chia seeds, rich in omega-3 fatty acids, are especially good for kids’ brain development. Consuming these nuts and seeds as snacks or including them in meals increases milk supply in nursing mothers.
Papaya is a “galactagogue” fruit, which means it stimulates milk production in nursing mothers. Digestive enzymes and vitamins A, C, and E can all be found in abundance. Some nursing moms have reported an increase in milk production after consuming papaya either as a whole fruit or blended into a smoothie.