Causes Of Low Breast Milk Supply
If you are wondering why you don’t have enough breast milk supply to satisfy your little one, here are some possible reasons:
You don’t drink enough water. You have started breastfeeding late and not on the day of delivery. You are not breastfeeding often enough. You are taking certain medications. You have had previous breast surgery. Other factors include premature birth, high blood pressure (induced by pregnancy), maternal obesity, and diabetes.
But, why is breastfeeding so important? These facts will tell you why.
Facts About Breastfeeding – Why Is It Important?
Human milk has the ability to boost a baby’s immunity big time. Breastfeeding reduces your infant’s risk of contracting diseases later in life. It is also beneficial to the mother and reduces her risk of developing breast cancer, heart disease, and osteoporosis. Breastfeeding speeds up the postpartum recovery of the mother. New mothers can more easily return to their pre-pregnancy weight by breastfeeding more often. About 75% of new moms produce more milk in their right breast as compared to their left. Breastfeeding lowers the risk of sudden infant death syndrome (SIDS). It can also reduce your infant’s risk of developing cavities or getting braces later in life. Breast milk contains certain substances that promote sleep in babies and calmness in mothers.
Breastfeeding is of great significance in the early years for your baby. If you feel that your breast milk supply is not up to par, all you need to do is start consuming more of the following foods.
Best Foods To Increase Breast Milk Supply
How To Increase Your Breast Milk Supply Naturally
1. Fenugreek Seeds
1 teaspoon of fenugreek seeds 1 cup of water Honey
Fenugreek seeds are one of the best ingredients that can increase breast milk supply. They are good sources of phytoestrogen and also exhibit galactagogue properties in nursing mothers (1). (Galactagogue is just a fancy word for foods or drugs that increase the production of breast milk.)
2. Torbangun
Torbangun leaves Drink torbangun tea or soup. You can also add it to other foods and consume daily. Torbangun is widely used in Bataknese traditional cuisine, and it’s gradually becoming known in the West. This is another herb that has proven to increase the production of breast milk (2).
3. Drumsticks
1/2 cup of freshly extracted drumstick juice Consume half a cup of freshly extracted drumstick juice once daily. Drumsticks are a rich source of many nutrients that help in stimulating the mammary glands to produce more milk. Consuming drumstick juice also improves blood circulation, which, in turn, increases your breast milk supply (3).
4. Fennel Seeds
1 teaspoon of fennel seeds 1 cup of hot water Honey
Fennel is another herb that is used as a galactagogue for nursing mothers. The seeds are phytoestrogens, i.e., they mimic estrogen, a hormone that is known to increase the production of breast milk (4).
5. Milk Thistle
Milk thistle supplements Take 2 to 3 milk thistle capsules daily. Milk thistle is a flowering plant that was used in the ancient times to increase the production of breast milk. As a phytoestrogen, it displays estrogenic activity, which helps in increasing the breast milk supply (5).
6. Goat’s Rue
Goat’s rue supplements Take goat’s rue supplements daily to increase your breast milk supply. Goat’s rue is a popular galactagogue in France and other European countries. It not only stimulates the development of mammary duct tissue but also has lactogenic properties, i.e., it promotes breast milk production (6). Goat’s rue might cause hypoglycemia (low blood sugar). Hence, consult your doctor before using these supplements and don’t skip meals if you decide to take it.
7. Garlic
Peeled garlic cloves Garlic has lactogenic properties that help increase breast milk supply in mothers. It’s an antifungal and it is reported to strengthen the bond between the mother and infant (7), (8).
8. Herbal Tea
Herbal teas like anise tea or caraway tea Drink 2 to 3 cups of anise or caraway tea daily. Herbs like anise and caraway are phytoestrogens that exhibit estrogenic properties. They act as galactagogues and also clear clogged milk ducts, thus increasing breast milk supply (9).
9. Salmon
Wild-caught cooked salmon Consume a portion of cooked salmon 2 to 3 times every week. Salmon is a rich source of omega-3s and many essential fatty acids, which make it a great option to increase your breast milk production naturally. It is also rich in DHA, one of the most important components of breast milk, which aids brain development of your child (10). Eat wild-caught salmon, which is lower in mercury and other toxins than commercially raised salmon.
10. Oats
A bowl of cooked oats Consume a bowl of cooked oats daily. Oats are rich in fiber and iron, which reduce cholesterol and increase breast milk production. They also induce relaxation, which, in turn, helps increase lactation. These properties make oats one of the best options to increase the supply of breast milk (11).
11. Whole Grains
Whole grains like corn, quinoa, and wheat Increase your intake of whole grains like wheat, quinoa, and corn. The intake of whole grains not just helps increase the production of breast milk but also ensures that your infant is getting all the necessary nutrients for its growth and development (12). Note: Many people are avoiding gluten grains these days, so you may want to limit your intake of wheat.
12. Almond Milk
Almond milk (unsweetened) Consume a cup of almond milk 1 to 2 times daily. Almond milk is a rich source of omega-3 fatty acids that help increase breast milk production. Hence, nursing mothers consume almond milk regularly to improve both the quantity and quality of their milk (13).
13. Carom (Caraway) Seeds
1-2 teaspoons of carom seeds 1 cup of water
Carom seeds are another excellent traditional remedy that can help in naturally increasing the supply of breast milk (14). Now that you have an idea about what to eat for increasing breast milk supply, let’s look at the foods that you need to avoid as they may decrease breast milk production.
What Foods Can Decrease Milk Supply?
For centuries, midwives have given women advice on what to consume when they are ready to stop breastfeeding and allow their breast milk to dry up. But don’t use these foods in any quantity if you are still breastfeeding. The following foods can decrease breast milk supply:
Parsley Peppermint Spearmint Sage Oregano Thyme Alcohol
In addition to avoiding these foods, follow the tips mentioned below.
Preventive Tips
Closely observe your baby for signs of hunger, especially in the first few weeks. Let your baby sleep close to you, at least for the first 6 months. Try and avoid using pacifiers. Follow a healthy diet. Drink plenty of fluids ,avoiding sugar and aspartame sweetened sodas. Get enough rest. Try massaging your breasts for increased supply of breast milk. Avoid wearing tight bras and tops. Opt for loose clothing
How will I know if I am producing enough breast milk? You will learn to recognize the sigh of contentment when your baby has taken enough milk. Feeding should be at least 6 to 8 times daily with no signs of pain or discomfort after the first few swallows. At the beginning of feeding, your breast will feel tense and engorged, even leaking. After a good session, they will be soft and feel like your baby has emptied them properly. If they don’t feel completely empty, try pumping them with a breast pump and hold that milk for a future feeding. Can breast massage help with milk production? Yes, massaging your breasts can improve milk production. A breast massage clears the milk ducts and causes the milk to flow more freely. And this triggers your milk glands to produce more milk. Some women are advised to begin pumping their breasts even before delivery to stimulate milk production.
