Every lactating mother who is currently nursing their infant baby have tons of questions regarding what to eat and what not to eat in order to produce and provide the required quantity of milk, which is nutritious as well, to their babies. Well there is a plethora of foods, fruits and vegetables that can help you with lactation. Just take in as much variety of food as possible to nurture your baby with all the different kinds of nutrients, vitamins and minerals that is essential for their healthy growth. Although, you should also keep in mind that alcohol consumption and smoking tobacco must be avoided at all cost. It not only intoxicates the mother’s milk but also makes the milk taste bad due to which the baby may feed less or stop feeding entirely.

Although, there are no restrictions on any food or vegetables being consumed by the nursing mother, there are certain food items that can specifically help in increasing milk production. Such foods are known as galactagogue.

Here is a list of top 10 foods that increase production of breast milk in nursing mothers.

1. Oatmeal

Oatmeal is very good and rich source of iron which is essential for mothers going through post pregnancy anaemia. Studies have shown that anaemia can cause low level of milk production. Oatmeal being a good source of iron can help increase red blood cell count in blood which, in return, would lead to increased production of breast milk. Oatmeal is also a comfort food which is very easy to make.

2. Garlic

Garlic is considered one of the best food that contributes in increasing milk production in mothers. Additionally, it can add a new layer of flavour in your daily food intake and we all know other health benefits of consuming garlic. It also helps with babies suffering from colic. For people who don’t like the aftertaste of garlic, you can buy garlic pills that are said t have no aftertaste and at the same time they provide all the benefits of garlic.

3. Green Papaya

Unripe papaya is very popular as a great galactagogue across Asia. Consuming green papaya helps in increasing the production of oxytocin which in turn increases the production of milk. You can boil it and consume or better still, Thai restaurants use green papaya a lot. Maybe you can try some Thai dishes.

4. Carrots

Carrots are also believed to help with lactation. It is also rich in Vitamin A which is great for your baby’s growth.

5. Spinach

It is also a great source of iron. However it should be boiled before eaten so as to avoid any food-borne illness.

6. Fennel

Fennel or fennel seeds also help a lot while lactating as it has properties similar to that of Estrogen.

7. Fenugreek seeds

It is an herb that is can be consumed by boiling in tea in order to increase the milk flow. These are also available in capsule form.

8. Nuts

Nuts help with production of serotonin which is essential for milk production.

9. Bottle gourd

It is a vegetable, consuming which can help the nursing mother retain water and stay hydrated as water is essential for lactation.

10. Salmon

Not only does salmon promote lactation but also makes the milk more nutritious by adding DHA and omega-3 both great for the health of mother and baby alike.

Now that you know what food can boost the production of breast milk, go ahead and add them to your daily diet.