This is a variety of foods to increase breast milk
This is a variety of foods to increase breast milk
Breastfeeding mothers does not need to worry if the milk that comes out is only a little. There are various types of foods to increase milk production that can be found easily around us.
Foods to increase breast milk are also called lactogenic foods or breast milk boosters. Lactogenic food is a type of food that contains galactagogues, which are compounds in plants that can stimulate and increase milk production in nursing mothers.
This compound is thought to be able to increase levels of the hormone prolactatin, a hormone that plays an important role in helping women to produce breast milk after giving birth.
5 Types of Food to Increase Breast Milk
The following are five types of foods that breastfeeding mothers can consume to increase milk production:
1. Green vegetables
One type of food source of galactagogues is green vegetables, such as spinach, broccoli, kale, katuk leaves, and cumin leaves or leaves of the tree. Busui is recommended to eat 1-2 servings of green leafy vegetables every day.
In addition to galactagogues, green vegetables also contain phytoestrogen compounds that are similar to the hormone estrogen. This compound is good for supporting breast milk production.
2. Whole wheat and oats
Whole grains and oats are high in fiber. Besides being able to make breastfeeding mothers feel full longer, consuming oatmeal or oat porridge is also believed to increase milk production.
Oats are also rich in iron which is useful for preventing anemia, the cause of decreased milk supply that is common in new mothers. In addition to oat porridge, breastfeeding mothers can also try other wheat-based foods, such as pastries and wheat bread.
Garlic is believed to help increase milk production in nursing mothers. A study shows that babies will suckle longer if their mothers eat garlic.
According to the study, garlic, onions, and onions can make breast milk taste better, so the baby will suckle more. The more often and longer the baby suckles, the milk production will also increase.
Even so, there are also those who say that the consumption of garlic in breastfeeding mothers can increase the risk of their baby experiencing colic. However, this statement has not been supported by strong evidence and still needs to be investigated further.
Nuts, such as kidney beans, almonds, and walnuts, are also good for breastfeeding. In addition to containing fiber which is good for digestive health, beans also contain protein, calcium, and iron which can increase breast milk production.
Seeds that are nutritious to increase breast milk include sesame, chia seeds, and flaxseed or flaxseed. These grains contain phytoestrogen compounds that are good for increasing breast milk production.
How to increase breast milk in addition to food
In addition to consuming food to increase breast milk, breastfeeding mothers also needs to make several efforts to support milk production, namely:
1. Breastfeed more often and for longer
If breastfeeding mothers rarely breastfeeds or breastfeeds only intermittently, breastfeeding mothers's milk production may become less. Therefore, feed your little one at least 8-12 times a day. In between breastfeeding schedules, breastfeeding mothers can pump or express breast milk to stimulate its production.
2. Breastfeeding with both breasts
To ensure smooth milk production, breastfeeding mothers should breastfeed your little one with both breasts alternately. Make sure the milk in one breast is completely empty, before changing to the other breast.
When breastfeeding, make sure the position of breastfeeding mothers and your little one is comfortable. breastfeeding mothers can help your little one to attach his lips properly to the nipple so that he can suckle well.
3. Reduce stress
Stress can make breastfeeding mothers produce less milk. Therefore, try to create a calm and comfortable atmosphere every time you breastfeed. Pregnant women can do it while listening to a song that breastfeeding mothers likes.
4. Do breast massage
Decreased breast milk is not necessarily due to low production. It could be because there is a slight blockage in the milk ducts. To increase the flow of milk, try massaging your breasts gently for a few minutes. This method is powerful enough to help breast milk come out more smoothly.
In addition to the above methods, breastfeeding mothers can also use the kangaroo method to increase milk production. During breastfeeding, limit the use of pacifiers or milk bottles as much as possible because it can make your little one experience nipple confusion.
Also avoid unhealthy habits, such as smoking, consuming alcohol, consuming excessively caffeinated beverages, and using drugs, herbs, or supplements without a doctor's advice.
breastfeeding mothers also needs to understand that breast milk production is not only influenced by the physical condition, but also the psychological condition of the breastfeeding mother. Therefore, consuming lactogenic foods alone may not necessarily increase breast milk as breastfeeding mothers expects.
The best way to increase milk production is to combine all of the above methods. If these methods do not work and milk production is still low, try to do a lactation consultation with a doctor or midwife at the hospital.