Friday, August 1, 2014

Lactation Supporting foods and drinks

Lactation Supporting foods and drinks

Lactation Supporting foods and drinks by work-it-mommy on Polyvore

I'm in the throes of breastfeeding a one month old- where did the time go?! Oh yeah, must have been all those sleepless nights harhar. Keeping up with supply and demand is exhausting but keeping up your milk supply shouldn't be. By eating and drinking these foods you can naturally and healthily stay full- pun intended :)

Almonds and cashews are believed to boost breastmilk production. (source

Chickpeas are a complete protein. (source)

Red lentils are not only believed to improve milk supply but are also high in iron and fiber. (source

Spinach and asparagus are an excellent source of minerals and vitamins as well as phytoestrogen which is believed to enhance lactation. (source)

Apricots are high in fiber, Vitamins A, C, potassium and calcium. (source)

Papaya's lactogenic properties have not been studied, but it is thought that the enzymes and phytochemicals in papaya may enhance breast tissue as well as improve lactation. Papaya has also been used as a natural sedative. The sedating quality may help you to relax, and at the same time help with the milk let-down process. (source)

Oats are a great source of iron, calcium and fiber. (source

Brown rice a complex carbohydrate, which provides mom with energy needed for breastfeeding, but it also helps with milk production in another way. Researchers have discovered that eating brown rice may cause an increase in serotonin levels in the brain. Serotonin is a neurotransmitter that helps regulate your moods, appetite, and sleep, but it also stimulates prolactin secretion. Prolactin, as mentioned earlier, is a key hormone involved in lactation. (source)

Carrots, sweet potatoes and beets are high in beta-carotene, which is beneficial for your baby if you are breastfeeding. Beets and sweet potatoes are high in iron and help to maintain the liver. (source)

Drinking more water is one of the best ways to improve your milk supply. Nursing depletes your body of fluids so it makes sense that drinking water will help you to stay hydrated and produce more milk. Don’t get carried away though, only drink when thirsty. (source)

Mother's Milk tea contains fenugreek which is an herb that is most often used for increasing milk supply (source).  I'm a tea drinker in general so I enjoyed my daily cup, it has a licorice-like taste.  My Lactation Consultant said it is safe to have up to 3 cups a day but the one did it for me.

Visit here to see my top picks for successful pumping at work!

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