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Every breastfeeding mom worries about the quality of her milk and many of us are afraid we won’t produce enough milk to nourish our child. While this is rarely true, there are some foods that a mother can eat to increase milk production. These foods are called “galactagogues” and aid in the production and expression of breast milk; be sure to make them a big part of your diet!
1. Water – While this isn’t a food, it’s the most important thing you need to maintain a strong milk flow. It’s recommended that everyone drink eight 8 ounces glasses of water a day, and this is especially true for nursing moms. A good rule of thumb is to drink 8 ounces every time you breastfeed.
2. Asparagus – Everyone should eat more asparagus, especially moms. Asparagus contains tryptophan, an amino acid that stimulates the production of prolactin (a hormone that’s essential for lactation).
3. Salmon – Salmon is packed full of an important fat called DHA. DHA helps your baby develop their nervous system. There are even some studies that suggest salmon may improve your mood and help combat postpartum depression.
4. Hummus – Made from chickpeas, garlic, lemon, and tahini, hummus is an excellent source of protein and good fats. It’s nutrient dense, so you don’t need to eat much.
5. Spinach – Spinach is a fantastic source of, well, everything. We all should be eating more spinach, especially your baby. It comes with plenty of calcium, iron, Vitamin A, Vitamin K, and folate. They also have phytoestrogens, which promote breast health and lactation.
6. Carrots – Like spinach, carrots contain phytoestrogens. Studies show they help improve the quantity and quality of breast milk. Helpful tip: drink a glass of carrot juice so you get your carrots and water.
7. Lean beef – When you’re nursing, your body is using extra energy to keep up with your baby’s demands (which grow as your baby grows). You need protein and iron, which comes from lean beef.
8. Brown rice – Don’t be tempted to cut back on carbs to help lose that baby weight. Rapid weight loss can stunt your ability to produce milk. Continue eating carbs, but add in some healthy, whole-grain carbs to keep your energy level high.
9. Eggs – Eggs are the best way to meet your protein needs. You can find DHA-fortified eggs as well. Plus, these are very versatile and can make their way into many meals.
10. Garlic – This galactagogue is an easy addition to your usual menu because garlic can be added to most meals. If you don’t like garlic, you can pick up some garlic pills.
Written by Melissa LaHann, Founder and CEO of Happy Fig, LLC
Like many moms before her, Melissa cradled her hungry, crying baby as she clumsily adjusted her bra and sat uncomfortably holding up her shirt. Before she knew it, her baby was squirming, her shirt was falling, and the nursing session was interrupted. She needed a better solution, so she created LatchPal, the first nursing clip of its kind.
LatchPal is a breastfeeding shirt clip that holds up a mother’s shirt during breastfeeding. It eliminates shirt re-positioning and feeding disruptions, and helps a mom nurse hands-free in comfort to maximize milk flow. LatchPal was designed with moms in mind. The multi-use solution only requires one hand to latch. It’s a must-have breastfeeding accessory and essential for post-partum moms, pumping moms, and nursing in public.
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