Most of the nursing mothers have lots of questions with respect to the diet that helps to produce the required quantity of nutritious Milk for their babies. Obviously, what they eat has an important part in maintaining the quality and quantity of the Breast Milk. Mothers will be ready to go any extend to make sure their baby is well fed as the baby wholly depends on breast milk for the first six months. Frequent feeding is one thing that helps to increase the milk supply. Sometimes frequent feeding alone will not increase the breast milk production. Here comes the significance of galactagogue. There are certain food items that can particularly help in promoting the breast milk production. Such foods are known as the galactagogues.

Here are 12 healthiest foods that will help to promote the breast milk. However, remember to consume all these foods in moderation and as part of a balanced diet. You can also mix two or three of food listed below as you wish for the better result.

#1. Fenugreek seeds:

Methi seeds have been used from ancient time in India to increase the breast milk. Methi laddoo is the snack that often made for the new mother in various parts of the nation. Fenugreek seeds are a good source of healthy vitamins, minerals, and proteins such as omega-3 fats, iron & vitamin C that are excellent for lactating mums. Omega-3 fats play an important role in baby’s brain development. Chewing on the sprouted seeds and gulping down with a glass of milk not only boost the breast milk production but also helps to alleviate constipation. You can also Toss in the seeds with seasoning the Indian curries. Soaking methi seeds in a glass of water for 7-8 hours and drinking it empty stomach in the morning also helps to increase the breast milk.

#2. Garlic

Among its numerous therapeutic properties, for example, benefiting the immune system and preventing heart disease, garlic has been used by nursing mothers for centuries to help boost their breast milk production. Garlic contains chemical compounds which help with lactation. Eating a lot of garlic can influence the taste and smell of your breastmilk. Some babies show a tendency to drink more milk during the day the mother eats garlic as they like flavored milk. Garlic pills that claim to have no side effects are available in the market, which is the good news for mothers who don’t like to eat garlic. Intake of 2 to 3 garlic cloves daily is preferred. You can have it raw or use it as tadka in curries and soups. Stir-fried garlic in ghee with steamed rice is a food item that is given to the new mother in every alternate day during the initial weeks after delivery.

#3. Oatmeal

Oats are an incredible source of iron, calcium, and B vitamins. Oatmeal contains fiber and is easy to digest which is more important during the post pregnancy period. Oatmeal is a good source of iron help to increase the RBC count in the blood, which, in turn, would increase the production of breast milk. Oats are commonly consumed as porridge. It is very easy to cook taking beneath 10 minutes to cook. You can try different recipes with oats that are available on the internet. You can likewise add nuts, milk, fruits and even spices to enhance the flavor and to improve the nutritional value of oatmeal.

#4. Asparagus or Shatavari:

Asparagus is a green vegetable, that is an exceptional source of dietary fiber, Vitamin A & K. According to Ayurveda, asparagus is considered an essential food for nursing mothers as it increases the quantity and quality of breast milk. Usually, after washing thoroughly, asparagus is chopped and boiled with milk and after straining this milk is given to the new mom regularly. It stimulates the hormones that are essential for lactation. Asparagus is one of the powerful herbs. Satawari supplement which comes in powder, granule, and capsule forms are highly recommended by most of the pediatricians in India.

#5. Fennel

Fennel is a flowering plant that belongs to the carrot family. You can stew it, or can use while preparing a salad. Fennel is broadly believed to be an excellent galactagogue. Fennel seeds, commonly known as saunf, is traditionally used for increasing breast milk. They are also given to new mums as it is believed its medicinal property will get into the breast milk and helps to prevent gas and colic of the baby. Fennel water and fennel tea are traditional post-delivery drinks in different parts of India.

#6. Green Papaya

Unripe papaya is exceptionally well known as an awesome galactagogue crosswise over Asia. Eating green papaya helps in increasing the production of oxytocin which in turn increases the production of breast milk. You can boil it and consume, or prepare soups and salads with it or even try Thai cuisine as they use raw papaya a lot. Som Tam, a Thai dish is nothing but a green papaya salad.

#7. Green leafy vegetables

Green leafy vegetables are rich in vitamins A, C, E, and K and an excellent source of minerals such as iron, calcium. It is also rich in folate as well as fiber and antioxidants. Leafy greens increase the breast milk production. Nursing mothers are suggested to have one or two portions of green leafy vegetables every day.

There are so many leafy greens to choose from such as spinach (palak), mustard greens (Sarson ka saag), dill leaves, fenugreek leaves (methi), etc. and can be prepared in so many ways.

You can eat as a raw salad (tender leaves)

You can cook the leaves (thick leaves) alone or in combination with other vegetables.

#8. Brown rice:

Brown rice helps to increase the breast milk production. It has a hormone that stimulants lactation. It also provides extra energy which is very significant during post-delivery. Soak brown rice for thirty minutes and pressure cook it. You can eat it with vegetables or with grilled salmons. You can make tasty brown rice pulao as well.

#9. Nuts:

Nuts are speedy energy booster & the great source of proteins. They are high in calories, vitamins, and minerals. They are easily available and an excellent snack. Nuts help with the production of serotonin. Milk production in mammalian breast tissue is regulated by serotonin. Nuts are also rich in Vitamin E & Omega 3 too. Omega-3 helps to boost lactation hormones. For lactating moms, including nuts in daily diet help to increase breast milk production. Peanuts, cashews, almonds, and macadamia nuts are the most popular choices boosting the breast milk production.

You can roast the almonds, peanuts or cashew nuts and have it as snacks.

Soak the almonds for 2 hours. Now grind it with milk and have that milk. Having almonds with milk is more effectual for boosting the production of breast milk.

You can also add chopped almonds and cashew nuts in the oatmeal, which bring about better output

#10. Salmon

An excellent source of protein, salmon is rich in vitamin B12 and omega-3 fatty acids. Salmon helps in lactation.  Including salmon to your diet will doubtlessly help to boost the lactation hormone. Salmon is also highly nutritious for nursing mothers. You can prepare curry with it, fry it or grill it. It is suggested to have cooked salmon with brown rice, which is another galactagogue. This will double the effect

#11. Green gram:

Sprouted green gram with grated coconut and salt is a traditional food given to nursing mothers.

#12. Drumstick leaves:

Drumstick leaves popularly known (especially in South India) as ‘muringa’ leaves which are high iron and calcium content is good for lactation. You can cook it with the dal of your choice, or, sauté fry in a little oil with red chilies, salt, and grated coconut and eat with hot brown rice.