Breastfeeding is an important part of motherhood, and nursing moms need to eat a healthy and balanced diet to support their milk production. Lactogenic foods are believed to help increase milk supply and support lactation. Here are 7 lactogenic foods that nursing moms should consider incorporating into their diet:
- Oatmeal – Oatmeal is a great source of complex carbohydrates, which can help increase energy and milk production. It also contains iron, which is important for nursing moms at risk of anemia.
- Fenugreek – Fenugreek is an herb used for centuries to increase milk production in nursing moms. It can be taken in supplement form or added to foods like soups or stews.
- Fennel – Fennel is a natural galactagogue, which can help increase milk production. It can be eaten raw or cooked and is often used in teas or as a seasoning for meats and vegetables.
- Brewer’s Yeast – Brewer’s yeast is a nutritional supplement high in B vitamins, protein, and iron. It can be added to smoothies, baked goods, or sprinkled over popcorn for a tasty and nutritious snack.
- Almonds – Almonds are a good source of protein, healthy fats, and calcium, which are all important for nursing moms. They can be eaten raw, roasted, or added to salads and other dishes.
- Leafy Greens – Leafy greens like spinach, kale, and collard greens are rich in vitamins and minerals like iron, calcium, and vitamin K. They can be eaten raw in salads or cooked in soups and stews.
- Salmon – Salmon is an excellent source of omega-3 fatty acids, which are important for brain development in babies. It can be grilled, baked, or broiled and served with vegetables for a healthy and nutritious meal.
In addition to these lactogenic foods, nursing moms should also stay hydrated by drinking plenty of water and other fluids throughout the day. It’s also important to eat a variety of healthy foods and to listen to your body’s hunger and fullness cues.
In conclusion, lactogenic foods can be a helpful addition to a nursing mom’s diet, as they can help support milk production and provide important nutrients for both mom and baby. Consider incorporating these 7 lactogenic foods into your diet to support your breastfeeding journey.