While breastfeeding is an amazing time for mother and child to bond, it can also be full of frustration.  The biggest frustration that mothers face is not producing enough breast milk.

There are any factors that may be leading to a low supply of milk like lifestyle and stress.  The biggest one, however, is nutrition.   Luckily for you, there is something you can do about it!

  1. Garlic

Garlic has been used for years as a natural way to boost milk production.  The special chemicals within the garlic itself help the milk flow.

By simply incorporating more garlic into your everyday meals you are giving both your body a great kick-start when it comes to production.

  1. Black Sesame Seeds

Black sesame seeds are super high in calcium which is a basic nutrient needed to increase milk production.  Some mothers find it helpful to add these powerful little seeds to a blender when making their morning smoothies.

  1. Dark Chocolate

Never has it been tastier to do you and your baby a service.  The antioxidants in dark chocolate not only work as a great immunity booster they also promote a more healthy supply of breast milk.

The darker chocolate the better!

  1. Oatmeal

Oats and grains are perfect when it comes to what foods to eat to produce breast milk.  A simpler version of taking advantage of these richly nutrient super foods is eating them in the form of oatmeal.

  1. Fatty Oils

While fatty foods are something you should try to avoid when breastfeeding your child, fatty oils are in a category all themselves.  Fatty oils are full of good fats like omega 3 which have been known to help naturally increase the production of breast milk.

  1. Almonds

Almonds are full of omega 3 and vitamin E and a just a great overall snack to have on hand.  They are also super high in proteins making them not only perfect for milk production but also for your overall health.

A great tip is to add some slivered almonds to your morning cereal.

  1. Chickpea

Filled with protein and calcium, these magical little beans may just be what you need to give your body a kick start.  The secret is that chickpeas are packed full of B-complex vitamins and fiber which will fill you up with only the good stuff.

Add some chickpeas to your salad or blend them smooth for a great hummus dip.

  1. Barley

Many times a lack of breast milk is due to simple dehydration.  Barley is packed with the right amount of nutrients which work together to re-hydrate your body which will lead to more milk.

  1. Basil Leaves

Basil is not only high in antioxidants but it works naturally to calm your body.  Sometimes breastfeeding mothers have a hard time producing milk because of stress.  Adding some basil leaves to your tea or pasta will help sooth both you and baby during feeding time.

  1. Brown Rice

Brown rice works to stimulate hormones and balance out the sugar in your blood.  When your hormones are regulated you will find you produce milk at a much faster rate.

Whenever given the option, always go for brown rice over white rice due to their amazing milk benefits.

  1. Cumin

If you need another excuse for taco night, consider all of the health benefits that are found in cumin seeds.  Cumin works to help you digest acids which can slow down milk production.

  1. Asparagus

Many people say that eating more fiber is the trick your body needs to amp-up milk production.  Asparagus is not only filled with fiber but also vitamin A and E so you can be sure you’re doing the best for your body.

  1. Sweet Potato

Sweet potato is a food that is recommended as one of the first pureed foods to feed your baby so it’s no surprise that it is the same food you should eat to produce more milk.

They are not only rich in vitamins but also super high in proteins and potassium.

  1. Spinach

Spinach is rich in iron which will promote healthy bones and a strong digestive system.  Spinach really is a miracle food and by consuming it while breastfeeding you and not only helping your milk flow, you are also giving your baby the recommended nutrients they need to grow strong.

  1. Water

Last on the list of what to eat to promote more breast milk is water.  Simple water.  Staying hydrated is extremely important during breastfeeding because of the nutrients and water you lose during this feeding time.

It is recommended that breastfeeding mothers drink two times the amount of water a day.

If you’re having a hard time producing milk, give these foods a try.  Just remember to stay relaxed and try not to get frustrated.  A relaxing mother means a calmer baby and sometimes that is all it takes to have a successful feeding.  Good luck.