How To Increase Breast Milk Naturally At Home? 14 Foods And 5 Home Remedies To Boost Lactation

Are you a new mom wondering how to increase breast milk naturally at home? You’re not alone! Many mothers worry about their milk supply and want to ensure their little ones are getting enough nutrition. Breast milk is vital for your baby's growth and development, and it’s produced based on demand—meaning the more you breastfeed, the more milk you’ll produce.

World Health Organization (WHO) says that breastfeeding exclusively for the first six months is essential for a baby’s health. If you're seeking ways to boost your milk supply, there are plenty of foods to increase breast milk naturally at home. Certain foods and home remedies can help enhance lactation and ensure you have enough milk for your baby.

In this blog, we’ll explore 14 foods and 5 home remedies that can help you naturally increase your breast milk supply. From nutrient-rich grains to special drinks, these options are not only healthy but also delicious! So, let’s wait no longer and get into the topic now!

Table Of Contents

1. 14 Foods To Increase Breast Milk Naturally At Home

2. How To Increase Breast Milk Naturally At Home? 5 Home Remedies 

3. What To Drink To Increase Breast Milk Fast?

4. Dietitian’s Recommendation 

5. The Final Say

6. FAQs

7. References 

14 Foods To Increase Breast Milk Naturally At Home

Here are the top ten foods you should include in your diet to increase your breast milk supply:

1. Green Leafy Vegetables

Leafy greens like spinach and kale vegetables contain phytoestrogens, compounds that act like the hormone estrogen in the body. Prolactin, the hormone that causes the production of milk, is produced in part by estrogen. These vegetables also provide iron, which increases your energy levels when nursing.

2. Healthy Fats

Fats from foods like avocados and nuts provide omega-3 fatty acids, which help develop your baby’s brain and support the body's production of milk by helping absorb fat-soluble vitamins (A, D, E, K). You can also take Krill Oil Capsules or Fish Oil Capsules to balance omega-3 levels. 

3. Nuts and Seeds

Almonds and flax seeds contain healthy fats and plant estrogens that support the release of prolactin, helping boost milk production. They also provide protein to nourish both you and your baby.

4. Garlic

Garlic contains galactagogues, natural substances that help produce breast milk. The compound allicin also improves blood flow to the mammary glands, helping them produce more milk.

5. Legumes And Beans

Lentils and beans contain iron and folate, which are essential for your blood health and help keep your energy levels stable, indirectly supporting your milk production. They also have protein, which is crucial for milk production.

6. Whole Grains

Oats and quinoa are rich in beta-glucan, a type of fibre that helps increase prolactin levels in the body. Higher prolactin levels lead to more milk production.

7. Fenugreek Seeds

Among many fenugreek health benefits is its ability to boost milk production. Fenugreek seeds contain phytoestrogens and diosgenin, compounds that stimulate prolactin and help increase milk supply. Many nursing mothers use fenugreek to boost milk production.

8. Fennel 

Fennel, with its distinct liquorice flavour, is another herb believed to support lactation. Fennel contains anethole, a compound that mimics estrogen and helps boost prolactin levels. Drinking fennel tea or adding it to food can naturally improve your milk supply.

It can be consumed as a comforting tea or added to foods for flavour and potential milk-boosting benefits.

9. Eggs

Eggs are abundant in protein, choline, lutein, omega-3 and D vitamins, riboflavin, and folate. Protein is transferred from mother to child to support and nourish growth and is necessary for the formation of breast milk. Seven grams of high-quality protein and approximately 75 calories make up one egg, which may aid in the production of breast milk. Eat whole eggs for maximum nutritional value.

Also Read: Is The Egg White Healthy? Know Benefits And Its Nutrition Value! 

10. Sweet Potatoes

Beta-carotene, which is necessary for the synthesis of vitamin A, is abundant in sweet potatoes. This vitamin supports the growth and development of mammary tissue, which is necessary for milk production.

11. Shatavari

This Ayurvedic herb contains steroidal saponins, which boost the production of prolactin and corticoids, helping to increase breast milk production in nursing mothers.

12. Paneer 

Paneer, or cottage cheese, provides protein and calcium, both of which are crucial for milk production. Calcium is important for both the mother's and baby’s bone health during breastfeeding.

13. Papaya

Papaya in pregnancy and even after parturition is beneficial. Green papaya contains enzymes that promote oxytocin, a hormone that signals the body to release milk. It’s often recommended to improve the let-down reflex and boost the milk supply.

14. Ajwain

Ajwain helps improve digestion and prevent gas in breastfeeding mothers. Its compound thymol helps stimulate the milk ducts, promoting a smoother flow of milk production.

Also Read: Most-Preferred 14 Galactagogue Foods To Increase Breast Milk Supply 

How To Increase Breast Milk Naturally At Home? 5 Home Remedies 

Here are some home remedies to increase breast milk:

1. Fenugreek Water (Methi)

Fenugreek, or methi vegetable, is one of the most popular herbs for increasing breast milk production. Fenugreek seeds can be soaked in water for a whole night. Strain the water and drink it first thing in the morning. This simple drink can help boost your milk production and is often used in many lactation drinks.

2. Fennel Tea (Saunf)

Fennel seeds are another traditional remedy for increasing milk supply. This traditional anecdote also helps with digestion and prevents gas build-up. You can make fennel water or fennel tea to enjoy after childbirth. While there isn’t strong evidence, many moms say it has worked for them!

3. Sesame Seed Laddu (til)

For nursing mothers, sesame seeds are an excellent non-dairy source of calcium. 

Calcium helps with both your health and your baby’s growth. You can make delicious sesame seed laddus by mixing black sesame seeds, dates, coconut, and your favourite seeds like ground Pumpkin Seeds or Sunflower Seeds, which have many advantages for women’s health. 

4. Drumstick Juice

Drumsticks, known as a galactagogues, are excellent for stimulating milk production. They can be enjoyed in various dishes, such as curries or soups. For a refreshing juice, you can use either raw drumsticks or Moringa Leaf Powder.

To make the juice, blend raw drumsticks with some fruits or vegetables to improve the taste. Alternatively, you can mix Moringa Leaf Powder with water, add a bit of honey or stevia for sweetness, and drink it.

For the best results, consume half a glass of this mixture every day for a month. If you want to boost your breast milk production even more, try drinking it twice a day for the same duration. 

5. Masoor Dal Soup

Masoor dal is known to be a galactagogue, which implies that it can aid in raising milk production. You can eat it as a standalone dish or as a part of a larger meal. Consuming a bowl of this pink daal will stimulate the production of breast milk. Eat it with a dash of salt, pepper, and ghee on top.

Also Read: Recommended 9 Best Breastfeeding Positions After C-Section 

What To Drink To Increase Breast Milk Fast?

Drinks are just as important as food when it comes to increasing breast milk production. Since 87% of breast milk is made up of water, it's critical to maintain adequate hydration to encourage breast milk production. Breastfeeding causes increased thirst, which is your body's way of reminding you to drink more.

Breastfeeding mothers need about 100 ounces of fluid each day from drinks and foods (such as fresh fruit juice). That's about 13 cups of fluids a day, so make sure you have a water bottle nearby.

Drinking water is best, but milk and juice are also good options. Both hydrate and supply important vitamins and minerals your body needs. And iced or hot decaffeinated herbal teas can contribute to your daily fluid goal.

You can also buy or make a lactation tea. These herbal teas contain galactagogues such as fenugreek, ginger, fennel and other herbs that are believed to increase milk production. Lactation teas are safe, but check with your doctor to make sure the ingredients don't interfere with medications or supplements you're already taking.

Also Read: A Mother’s Guide On Lactation: Nutrition, Myths And Diet 

Dietitian’s Recommendation 

For healthy lactation, you need to have a balanced diet, aim to drink 8 glasses of water, get at least 8 hours of quality sleep and practice stress-relieving exercises or yoga asanas. Maintain a comfortable breastfeeding environment, which also increases breast milk production. Once a woman's body and mind are nourished, they can gently continue the beautiful journey of breastfeeding.

Dt. Lavina Chauhan

The Final Say

In conclusion, if you're looking for ways how to increase breast milk naturally at home, there are many options available. You can try different foods to increase breast milk naturally at home, like nuts, seeds, and leafy greens. Also, using home remedies like fenugreek water and drumstick juice can help boost your milk supply. Remember, every mom is different, so it’s important to find what works best for you. With the right foods and remedies, you can support your breastfeeding journey and keep your baby healthy and happy!

FAQs

1. Which fruits increase mother's milk?

Prolactin, the hormone that instructs your body to produce milk, can be elevated by eating apricots and dates. Crucial elements included in apricots include fibre, potassium, vitamin A, and vitamin C. Because papaya includes enzymes that promote milk production, it is also frequently advised to nursing mothers.

2. How do I increase my breast milk fast?

To increase your breast milk production, try these:

• Breastfeed your baby more frequently - aim for at least 8-12 times per day

• When breastfeeding, make sure your infant is positioned and latching correctly.

• Pump your breasts after or between feedings using a high-quality double-electric pump

• Include galactagogue foods like oats, fennel, fenugreek, nuts and seeds in your diet

• Get enough rest and reduce stress as much as possible

• Try relaxation techniques like listening to soothing music or doing skin-to-skin contact with your baby

References 

• Foods To Increase Breast Milk Naturally

• 5 home remedies to increase breast milk for lactation in new mothers

• Indian Superfoods for Nursing Mothers to Increase Breast Milk Supply

• 10 Foods for Breastfeeding Moms to Boost Milk Production

• https://share.upmc.com/2022/09/foods-to-promote-breastmilk/

• What Nutrients Are Present In Breast Milk?

• What’s In Breast Milk?

• Breastmilk information - INC - Infant Nutrition Council

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