When starting breastfeeding, a mother certainly wants herself to produce breast milk in large quantities. On the other hand, when breast milk does not come out as much as desired, mothers become worried and it's natural. So, how? Can consumption of certain foods guarantee abundant breast milk production? The answer is no. Consuming healthy foods overall can also encourage breast milk supply. Here are 6 lists!
1. Whole Grains
Grains or whole grains are considered to have properties that can help produce hormones responsible for producing breast milk. In other words, consuming grains is estimated to increase milk supply. What are some examples? Starting from oatmeal, oat milk, oatmeal cookies, whole wheat bread, or other foods made from whole grains.
2. High Protein
Protein is one of the important macronutrients for breast milk production. Some good types of protein to consume are eggs, lean meat, fish, tofu, tempeh, and nuts. However, for protein sources from fish, breastfeeding mothers need to avoid types of fish that potentially contain high levels of mercury, such as mackerel and tuna.
3. Green Leafy
Vegetables Green leafy vegetables, especially those with dark green colors, contain phytoestrogens that are predicted to have a positive effect on breast milk production. Examples of these vegetables are broccoli, spinach, water spinach, lettuce, kale, and parsley. Not only that, consuming vegetables can also make breastfed babies more willing to eat more vegetables and fruits as they grow bigger.
4. Garlic
Garlic is certainly often used in cooking and is also believed to be a galactagogue. However, consuming too much garlic can affect the smell and enter into breast milk. Some babies like it, but some may not. Therefore, if the baby shows signs of dislike or sensitivity after the mother eats a lot of garlic, it is best to avoid it for a while.
5. Ginger
Ginger not only functions to warm the body but is also believed to increase breast milk production and help the let-down reflex. Simply add fresh ginger to cooked dishes. Alternatively, it can also be made into ginger water or mixed into tea.
6. Mineral Water
Drinking mineral water is one of the easiest ways to ensure the body produces plenty of breast milk for the little one. As much as 87% of breast milk consists of water, so a breastfeeding mother needs to drink more water than she needs. At least 8 glasses, but try to drink more than that.
How to Know if the Baby is Getting Enough Breast Milk A baby should receive exclusive breastfeeding for the first 6 months of their life (no other intake besides breast milk). However, indeed, there are certain reasons that make a baby unable to get it exclusively, make sure to always consult with a doctor. Check the following signs to ensure the baby is getting enough breast milk:
- Peeing 6 times or more every day
- The baby's weight continues to increase
- The baby has a regular feeding schedule of at least 8 feeds or more every day
- The mother can hear and see the baby swallowing milk
- Feeling softer and emptier breasts after breastfeeding
The galactagogues foods listed above can certainly be part of the daily diet. However, remember, a breastfeeding mother should not rely solely on these foods. Fulfill the body's needs according to the recommendations of nutritionists and do not focus on reducing calories because you want to return to your original weight as quickly as possible.
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