Certain foods are known to support milk production, helping ensure your supply meets your baby’s demands. Here are some top options:
- Oatmeal: High in iron and fiber, oatmeal may help increase milk production.
- Fenugreek seeds: Often used in lactation teas, these seeds are believed to stimulate milk production.
- Leafy greens: Spinach, kale, and other greens provide essential vitamins like calcium and iron.
- Nuts and seeds: Almonds, walnuts, and sesame seeds offer healthy fats and nutrients beneficial for milk production.
- Garlic: Some evidence suggests garlic may boost milk flow. In addition to these foods, staying hydrated is key, as breast milk is mostly water. Aim to drink enough water throughout the day, especially before and after nursing sessions.