Breast milk supplies all the essential nutrients to your baby in the proper proportions. It protects your baby against sickness, allergies, and also against diseases like diabetes, cancer, infections, etc. and promotes the healthy growth of your baby. 

“Am I producing enough breast milk?” “Is my baby getting proper feed?” These are the general thoughts that usually come into the mind of a new mom. Although, you cannot measure the amount of milk going into your baby’s mouth, there are some signs to ensure that you are producing proper or enough breast milk:

  • Breastfeeding is painless and comfortable for you.
  • Your breasts will feel emptier and softer after each feed.
  • You can watch your baby swallow while breastfeeding.
  • Your baby should pass urine at least eight times in 24 hours. 
  • When your baby is done feeding he will want to come off the breast on his own.

However, many mothers often face problems with milk production due to improper nourishment during the lactating period. Here are some foods that help to increase breast milk production.

1. Fenugreek Seeds

Fenugreek seeds are used to increase breast milk. The seeds are rich in omega-3 fatty acids that are important for the brain development of your baby. You can use the leaves of fenugreek also, as the leaves are rich in nutrients like Vitamin B, beta-carotene, iron and calcium. Fenugreek seeds can also be used in the preparation of some savory dishes or can be added to tea while brewing.

2. Fennel Seeds

Fennel seeds help to increase the breast milk supply as well as to reduce colic and gas. The benefits of the fennel seeds will pass on to your baby through breast milk. You should soak one teaspoon of fennel seeds in a cup of water overnight and after straining drink it in the morning. You can also add fennel seeds to your tea.

3. Garlic

Garlic is a common kitchen food with immune boosting, curative, and cardio protective properties. It helps to increase your breast milk supply. However garlic may also alter the smell and taste of your breast milk. So, it should be taken in a mild quantity.

4. Green Leafy Vegetables

Green leafy vegetables like spinach, fenugreek leaves, kale and green mustard are a great source of nutrients and minerals such as calcium, iron, and folate. These vegetables have sufficient essential vitamins and also help to enhance the secretion and production of breastmilk. You can add green leafy vegetables to your diet.

5. Milk

Milk is considered as a complete food because it is naturally filled with calcium, folic acid, and healthy fats, which not only helps with breast milk production but also ensures that the milk is nutritionally balanced for the baby too. You should drink a glass of milk twice a day to increase breast milk production.

6. Drumsticks or Moringa

Drumsticks or Moringa is a vegetable rich in iron and calcium. These are believed to help in increasing milk production. Therefore, including this vegetable in your breakfast or lunch meals can help to ensure that you’re lactating adequately. You can take fresh leaves of Moringa to garnish your food.

7. Carrots

Carrots are rich in Vitamin A and also provide a great boost to the lactation and improves the quality of the breast milk. You can eat raw carrots as salads or you can have 1 cup of carrot’s juice in the morning.