Introduction:
Breastfeeding is a beautiful and essential aspect of motherhood, providing crucial nutrients and antibodies to the newborn. However, some new mothers may face challenges with low breast milk supply, which can be concerning and stressful. Fortunately, there are foods known as galactagogues that can help increase prolactin hormone levels, supporting milk production. In this feature article, we will explore six amazing foods recommended by nutritionists and experts that can aid in boosting breast milk supply naturally.
1. Fennel Seeds:
Fennel seeds have been used for generations as a traditional remedy to increase breast milk supply. These seeds contain phytoestrogens, which are natural plant compounds that mimic estrogen in the body. Estrogen is essential for lactation as it promotes the development of mammary glands and milk production. Regular consumption of fennel seeds is believed to help in stimulating the production of breast milk.
2. Fenugreek Seeds:
Fenugreek seeds are another well-known galactagogue used by nursing mothers around the world. These seeds are rich in steroidal saponins, which are compounds that can slow down cholesterol absorption in the intestines. Additionally, fenugreek seeds have been linked to lowering total cholesterol, LDL (bad cholesterol), and triglyceride levels while increasing beneficial HDL cholesterol levels. The exact mechanism behind its impact on breast milk supply is not fully understood, but it is thought to be related to the stimulation of prolactin production.
3. Shatavari:
Shatavari, an ancient ayurvedic herb, has been valued for its various health benefits, especially for women’s reproductive health. It is believed to have a positive effect on breast milk production due to its ability to enhance two hormones: corticoids and prolactin. These hormones play a crucial role in improving both the quality and quantity of breast milk.
4. Gondh (Edible Gum):
Gondh, also known as edible gum or gond katira, is an age-old remedy used in traditional medicine to enhance lactation. It contains phytoestrogens, similar to fennel seeds, which can mimic the effects of estrogen in the body. By promoting the development of mammary glands, gondh can contribute to increased breast milk production.
5. Oats:
Apart from being a wholesome and nutritious food, oats are considered a lactogenic food that may help boost breast milk supply. Oats are rich in fiber and iron, providing nursing mothers with the energy and nutrients they need while breastfeeding. Additionally, oats contain saponins that are believed to have a positive effect on milk production.
6. Spinach:
Dark leafy greens like spinach are an excellent source of essential vitamins and minerals, including calcium, iron, and folate. These nutrients are vital for nursing mothers to maintain their overall health and well-being. Additionally, spinach is considered a galactagogue due to its high content of phytoestrogens that can support milk production.
Conclusion:
Adequate breast milk supply is crucial for the health and development of the newborn, and it is normal for some mothers to seek ways to enhance their lactation. While these foods have been traditionally used to boost breast milk supply and are supported by anecdotal evidence, it’s important to remember that individual responses may vary. If a new mother experiences concerns about her breast milk supply, it’s essential to consult a lactation consultant or a healthcare professional for personalised advice and support.
As with any dietary changes, nursing mothers should ensure they have a balanced and nutritious diet to meet their own nutritional needs and the demands of breastfeeding. By incorporating these lactogenic foods into their meals, nursing mothers can take positive steps toward enhancing their breast milk supply and enjoying a healthy and fulfilling breastfeeding experience.
