How to Boost Breastmilk Supply for a Young Mother?

When breastfeeding, be sure to have a serving of nuts and other lactogenics

Breastfeeding follows the principle of supply and demand. The more you breastfeed your baby, the more milk will be produced. There may be times however when Mum may feel she can't keep up with baby's needs. When this happens, try to include certain foods that are said to boost breastmilk supply.

The following "lactogenics" (foods that induce lactation) are nutritious and overall, healthy for Mummy.

OK with oatmeal. In some cultures, oats are eaten by mums right after they deliver their baby to kick-start their supply of breastmilk. When eaten regularly, oatmeal is one of the most common lactogenic foods said to increase a mother's milk supply.

Try rolled oats, instant oatmeal, barley, and millet. Oats are very nutritious — it contains proteins, vitamins, minerals, folic acid and fibre. Mum can take oatmeal for breakfast or as a snack. Mixing in sliced fruits can make it more flavourful and boost its nutrition too!

Greens get the green light. Rich in calcium and iron, dark, leafy greens are great for increasing breastmilk supply. These vegetables also contain phytoestrogen that help support lactation. Choose from spinach, collard greens, arugula, kale, chicory, Swiss chard, stinging nettle leaves, or the leaves from the horseradish tree (Moringa oleifera) among others.

Fresh salads are a delicious way to enjoy these vegetables. Breastfeeding mums can also consider steaming them or incorporating them in a soupy dish. Stinging nettle leaves and moringa can also be enjoyed in teas.

Boost up with beta-carotene. Beets, yam and carrots all contain beta-carotene which is essential in lactation.

Go nuts. Almonds, macadamia nuts and cashews are said to positively impact breast milk supply. Enjoying them raw instead of salted and sugared is the healthier option.

Have some fresh herbs. Galactogogues are herbs that can boost breastmilk production. Fennel is one of the most widely recommended galactogogues. Fennel can be enjoyed as a tea, as a fresh component in a salad, or a steamed side dish.

Garlic is another famous galactogogue. It is thought that babies latch better and for longer periods of time when the mum consumes garlic. Because it has a very aggressive flavour, it can be incorporated in dishes such as pasta sauces, vegetable dishes, or rice. However, closely observe your baby's reaction when you include garlic in your diet.

Ginger also helps, particularly with letdown. Letdown is the reflex that encourages the milk ducts to open and release milk freely to baby. If you need help with letdown, ginger can do the trick. Some mums take it in tea form or even ginger ale. Ginger can also be incorporated into meals, especially in soupy and sautéed dishes.

Fenugreek is another popular milk supply booster. It can be enjoyed in tea or capsule form. Along with fenugreek, other herbs such as milk thistle, anise and coriander are also ingredients in Mother's Milk Tea, a product that is sold in various health stores.

Fill up on fluids. Staying hydrated is very important to maintain breastmilk supply. Nursing a baby can get Mummy thirsty, so there should be an increase in beverage intake. Go for water, fresh juices, teas that promote milk production. Stay away from sodas, coffee and other beverages with caffeine and alcohol as this can be passed on to baby. Mum can also fill up on healthy, soupy dishes.

As a mother who's been breastfeeding for over 20 months now, I can say that these can work. Oatmeal is my reliable milk supply booster of choice, followed by drinking lots of fluids every day. Results may vary from mum to mum, so as always, mums should consult with their health care provider before taking any of the above especially if they're on medication.