Many Moms have trouble producing enough breast milk for her baby so we’ve researched a list of foods to eat to increase your milk supply. Read on to find out.

Garlic

Garlic is a galactagogue, which stimulates breast milk production and helps increase breast milk supply. A simple way to add garlic into your diet is cook recipe that calls for it, such as pasta and meat loaf.

Just remember to eat it in moderation as too much garlic can change the smell and flavor of your breast milk.

Fennel Seeds

A common spice that can be picked up from almost any grocery store, simply crush 1/2 – 2 tsp per 1 cup of boiling water and let it steep for about 10- 15 min. Drink 2 -3 cups per day.

It’s shown to help working moms who’ve stopped responding well to the pump.

Water

It is the best for any nursing mother but if you want to add a little flavor, squeeze a bit of lemon or lime or a tiny smidgen of your favorite juice. Try to drink 8 oz of  water before and while breastfeeding.

Oatmeal

Oatmeal provides a healthy dose of iron, beta-glucans, phytochemicals, protein, fiber, and carbohydrates so mom’s with low iron levels and that have trouble producing milk will especially benefit from it. What’s more is that is known to help mothers relax which helps release oxytocin, a hormone that promotes breast milk production.

Carrots

Also a galactagogue like garlic, carrots not only help improve mom’s milk supply but boosts her energy with phytoestrogens, beta-carotene, and vitamin A.

Spinach

Leafy greens, in general, are healthy and nutritious and spinach is no exception. Keep your iron level in check with greens like spinach

Keep in mind that balanced diet is the most important in anyone’s diet. If your body isn’t producing enough breast milk for an extended amount of time, go see a doctor or lactation consultant. And remember, your health is important as your baby’s. Healthy mom equals healthy baby.