Breastfeeding mothers do not need to worry if only a little milk comes out. There are various types of food to increase milk production that can be easily found around us.
Food to increase breast milk (ASI) is also called lactogenic food or ASI booster. Lactogenic foods are types of foods that contain galactagogues, which are compounds in plants that can stimulate and increase milk production in nursing mothers.
This compound is believed to be able to increase the level of the hormone prolactin, which is a hormone that plays an important role in helping women to produce breast milk after giving birth.
5 Types of Food to Increase Breast Milk
The following are five types of food that Breastfeeding mothers can consume to increase breast milk production:
1. Green vegetables
One of the food sources of galactagogue is green vegetables, such as spinach, broccoli, kale, katuk leaves, alfalfa vegetables, and cumin leaves or leaves. Breastfeeding mothers are recommended to eat 1-2 servings of green leafy vegetables every day.
In addition to galactagogues, green vegetables also contain phytoestrogen compounds that are similar to the hormone estrogen. This compound is good for supporting breast milk production.
2. Whole grains and oats
Whole wheat and oats have a high fiber content. In addition to being able to make Breastfeeding mothers feel full for longer, consuming porridge or oat porridge is also believed to increase breast milk production.
Oats are also rich in iron which is useful for preventing anemia, the cause of decreased breast milk supply that commonly occurs in new mothers. Besides oat porridge, Breastfeeding mothers can also try other wheat-based foods, such as cookies and wheat bread.
3. Garlic
Garlic is believed to help increase breast milk production in nursing mothers. A study shows that the baby will breastfeed longer if the mother consumes garlic.
According to the research, garlic, shallots, and onions can make breast milk taste better, so the baby will breastfeed more. The more often and the longer the baby breastfeeds, the production of breast milk will also increase.
Even so, some say that the consumption of garlic by nursing mothers can increase the risk of their babies suffering from colic. However, this statement has not been supported by strong evidence and still needs to be researched further.
4. Nuts
Nuts, such as red beans, almonds, and walnuts, are also good as breast milk boosters. In addition to containing fiber that is good for digestive health, nuts also contain protein, calcium, and iron that can increase breast milk production.
5. Grains
Nutritious seeds to increase milk supply include sesame, chia seeds, and flaxseed. These seeds contain phytoestrogen compounds that are good for increasing breast milk production.
6. Fish and eggs
During breastfeeding, Breastfeeding mothers need sufficient protein and energy intake. Both intakes can be obtained by consuming high-protein foods, such as fish and eggs. However, make sure to consume mature fish and eggs, yes.
In addition, to be safer, choose fish with low mercury content. In general, the recommended portion of fish consumption is around 3 servings per week.
How to Increase Breast Milk Apart from Food
In addition to consuming food to increase breast milk, Breastfeeding mothers also need to make several efforts to support breast milk production, namely:
Breastfeed more often and for longer
If Breastfeeding mothers rarely breastfeed or only feed intermittently, Breastfeeding mothers’s breast milk production can be less. Therefore, breastfeed your little one at least 8-12 times a day. Between breastfeeding schedules, Breastfeeding mothers can pump or express breast milk to stimulate production.
Breastfeed with both breasts
To ensure smooth milk production, Breastfeeding mothers should breastfeed the Little One with both breasts alternately. Make sure the milk in one breast is empty, before switching to the other breast.
When breastfeeding, make sure Breastfeeding mothers and Si Kecil are in a comfortable position. Breastfeeding mothers can help the little one attach his lips correctly to the nipple so that he can nurse well.
Reduce stress
Stress can make Breastfeeding mothers produce less milk. Therefore, try to create a calm and comfortable atmosphere every time you breastfeed.
Do a breast massage
ASI decreases not necessarily because the production is low. It could be because there is a small blockage in the milk duct. To get the milk flowing, try gently massaging your breasts for a few minutes. This way is powerful enough to help breast milk come out more smoothly.
Consuming additional nutritional supplements
To facilitate the production of breast milk, Breastfeeding mothers need to have sufficient energy intake and a variety of nutrients, such as carbohydrates, proteins, healthy fats such as DHA, as well as various types of vitamins, including folate, vitamin A, vitamin B, vitamin C, and vitamin D.
In addition, the intake of certain minerals, such as iodine, iron, calcium, zinc, and selenium, also needs to be met.
Not only from food, nutritional intake can also be obtained from nutritional supplements. To determine the type and dosage of supplements that need to be consumed, Breastfeeding mothers can consult a doctor.
In addition to the above methods, Breastfeeding mothers can also use the kangaroo method to increase milk production. During breastfeeding, as much as possible limit the use of pacifiers or milk bottles because it can make the little one experience nipple confusion.
Also avoid unhealthy habits, such as smoking, consuming alcohol, consuming excessively caffeinated drinks, and using medicines, herbs, or supplements without a doctor’s recommendation.
Breastfeeding mothers also need to understand that breast milk production is not only influenced by the physical condition but also the psychological condition of the nursing mother. Therefore, consuming lactogenic foods alone may not be able to increase breast milk as Breastfeeding mothers hope. Breastfeeding mothers also need to know the color of breast milk that is normal and not, before giving it to the little one.
The best way to increase milk production is to combine all the above methods. If those methods do not yield results and the production of ASI is still low, try to do a lactation consultation with a doctor or midwife at the hospital.
