Breast milk, the baby’s first source of nutrition, may arrive a few hours or a few days after birth. It is a well-known fact that the mother’s lifestyle and excessive consumption of certain foods affect the amount of breast milk, increase its nutritive properties and come quickly. Foods that make milk are wondered by every mother.
As a matter of fact, the mother’s being away from stress, consuming foods that increase milk, consuming plenty of fluids, resting after birth and some tips positively affect the quality and quantity of milk. Come on, “What are the foods that make milk in mothers?” Let’s examine the subject in all its details.
Let’s start with the basics, how to increase breast milk?
Breastfeeding a mother’s baby is important both physically and emotionally. Prolactin, popularly known as the milk hormone, is a hormone secreted from the pituitary gland in the middle part of the brain. It is a very important hormone that ensures the development of the mammary glands and postpartum milk production in women during pregnancy.
Sometimes prolactin hormone may be insufficient for various reasons. If the hormone prolactin is not produced in your body as much as it should, it causes insufficient amount of milk during breastfeeding. So is there a way to increase the amount of milk in this case? Of course, it is possible to increase the amount of milk by consuming foods that trigger the production of this hormone. So what does this milk-making food consist of?
What are the foods that increase breast milk?
- Tahini
- Dry beans
- dried fruits
- Grass
- Dead nettle
- Nuts
- Rolled oats
- black cumin
- Fennel
- This
- greens
- Salmon
- Garlic
- Egg
The foods mentioned below are known to increase breast milk. You can create a nutritional list from these foods by consulting your doctor during breastfeeding. By preparing meals and drinks containing these nutrients, you can obtain more nutritious and larger amounts of breast milk. When the baby is sleeping or not with you, you can take the incoming milk with the help of the pump and store it in the milk storage bags.
Especially if you have molasses with it: Tahini
Tahini increases the amount of breast milk thanks to its properties that increase the estrogen hormone and its high calcium content. It will be an iron-rich and milk-increasing food if it is eaten with sugar-free molasses up to 2 teaspoons a day.
Very effective with the phytoestrogen in it: Dried legumes
Dried legumes such as chickpeas, peas, broad beans and green lentils contribute to increasing milk thanks to the phytoestrogens they contain. It is very useful to consume it as a meal or appetizer 2-3 days a week. However, since it has a high gas potential, it should be consumed according to the gas status of both the baby and the mother.
A better digestive system with dried figs and dried apricots twice a day: Dried fruits
Nuts have a high calcium content. With these features, it is among the foods that make milk. For example, consuming 2 dried figs and dried apricots a day will not only benefit your digestive system, but also meet your vitamin needs.
Perfect for increasing breast milk: Fenugreek
It increases the production of breast milk thanks to the compounds that release the estrogen hormone it contains. If you have bloating and gas problems, it helps you get rid of this problem with its good structure for indigestion. You can consume fenugreek as a spice in meals or for breakfast.
Have you heard of tea: Stinging nettle
Vitamins A, B1, B6, B12, C and K and minerals such as zinc, manganese and silicon provide essential nutrients needed for breast milk. You can benefit from the effect of increasing breast milk by drinking nettle tea, up to 3 glasses a day.
Increases both the quantity and quality of breast milk: Nuts
Oily nuts such as walnuts, almonds, hazelnuts and cashews should definitely be on your nutrition list. Since these foods are rich in fats that are not produced in our body but must be taken from outside, they play an effective role in increasing the quality of breast milk. In addition, the amino acids in its content increase the amount and quality of milk by participating in the structure of the serotonin hormone needed in milk formation. It will be beneficial to eat 1 handful of nuts every day at snacks.
A little formula increases breast milk if beta-glucan increases: Oatmeal
There is plenty of betaglucan in oats. Betaglucan directly increases breast milk by raising the level of prolactin, which is the lactation hormone. Betaglucan also plays an active role in strengthening the immune system. You can consume oatmeal by adding it to yogurt or milk, or you can boil it and mix it with fruits or add it to an omelet. The recommended amount is 1 bowl per day.
If you have insulin resistance, you should definitely use: Black Cumin
While not recommended for use during pregnancy, it is safe and beneficial for breastfeeding mothers. It improves nutrition as it contains important fatty acids, proteins, carbohydrates, vitamins and minerals. It is known to be very effective especially in mothers with insulin resistance. You can consume black cumin by adding it to yogurt or using it as a grain in meals. Consuming it crushed makes your work easier in terms of digestion.
A warm fennel tea goes well: Fennel
The galactagogue in fennel seed is a substance that increases the amount of milk and contributes to the secretion of the hormone prolactin, which makes milk. The simplest way to consume fennel is herbal teas. However, it should not be consumed in large quantities to reduce the risk of unwanted side effects. May cause adverse effects when mixed with extracts and teas of some plants. Therefore, it may be useful to consult your doctor before using it.
90% of breast milk: Water
A dehydrated body produces less milk. Since nearly 90% of breast milk is water, water consumption is essential for increasing breast milk production. During breastfeeding, you should take care to drink 1 liter more water than you should drink daily. For this, multiply your weight by 30. For example, if you weigh 60, you should drink 1800 ml (1.8 liters) of water per day.
You should consume plenty of fluids to both facilitate the postpartum process and increase the amount of milk. You can consume liquids such as homemade sherbets, fruit juices, ayran and soups. In this process, it will be to your advantage to take care to choose non-gas-free drinks.
Energy sponsor of breastfeeding mothers: Greens
Breastfeeding mothers need a lot of energy. Green leafy vegetables such as dill, spinach, arugula, lettuce, purslane, parsley contain a large amount of minerals and vitamins and provide the calories needed by the mother. In addition, because these vegetables contain phytoestrogens, they help to secrete hormones that increase your milk production.
Activates the hormones that produce milk: Salmon
Salmon is rich in Omega 3, which activates the hormones that produce milk. The best source of Omega-3 fatty acids are oily fish, but it is difficult to get enough Omega-3 by eating fish in a normal diet. If you cannot eat oily fish such as salmon and sardines once or twice a week, you can consult your doctor for a daily omega-3 supplement.
The immune system’s best friend: Garlic
It is very important to consume garlic during breastfeeding. Garlic, which is effective in strengthening the immune system, also ensures that the baby can be breastfed for a long time. It has been proven by scientific research that the smell of the garlic you eat mixes into breast milk and the babies of mothers who consume garlic absorb this smell and absorb it for a longer time.
Healthy and nutritious: Eggs
After giving birth, breakfast should never be neglected. Eggs must be on the table for a healthy and nutritious breakfast. There is no harm in consuming it either boiled or cooked. Since it contains a high amount of protein, it both gives energy to nursing mothers and increases the amount of milk.
What should a breastfeeding mother pay attention to?
Many foods consumed during breastfeeding can trigger the baby’s spasm problem by causing gas. In this case, it may be beneficial to consume gas-producing foods such as onions, chickpeas, zucchini by cooking them thoroughly.
It is known that legumes, especially green lentils, are a strong protein and increase milk. However, if these protein sources are not cooked properly, they cause gas formation problems. It is necessary to soak the legumes in water overnight, pour this water, boil a little and change the water again so that it does not cause gas.
In this content, we took a look at the foods that make milk in mothers. What we describe is for informational purposes only. Do not forget that you should get the most accurate and specific information about this subject from a specialist physician, as in all health issues.
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