Every nursing or pumping mom knows, breastfeeding can be all-consuming, yet it’s an amazing way to bond with your baby. Since you are providing complete nutrition to your baby, you need to stay healthy.
Snacking is the easiest way to refill varieties of nutrients, especially for those who don’t have time to sit at the table and enjoy a full meal. Since not all snacks are created equally, it’s important to check what you are consuming. It is essential because what you eat will reach your baby.
Here are some suggested lactation support snacks that would help you stay full while helping you produce an adequate milk supply.
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Barley
Barley, a component of beer, is lactogenic. Being the richest source of beta-glucan has proven to increase prolactin, the breastfeeding hormone in mammals.
You can add whole Barley to your soups, salads to take advantage of it. You can even add Barley flakes in your snack bar to make them lactation support snacks.
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Barley malt
When Barley grains are germinated, they release malting enzymes containing a high level of lactogenic beta-glucan.
Finding a jar of Barley malt syrup is no big deal; they are easily available in convenience stores.
You can add them to your chocolate milk to sweeten them or use them as a substitute for maple syrup.
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Fennel and Fenugreek seeds
Fennels is a vegetable that is sweet, liquorice-flavoured. Both the plant and its seeds, fenugreek, contain phytoestrogens, a great source of milk producer. People have been using both seeds and plants as a herb for decades.
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Clinical studies have been trying to estimate the dosage that could be beneficial since its overuse can lead to diarrhoea and a maple syrup smell to sweat and urine.
Fennels are best tasted raw; toss them with good olive oil and balsamic vinegar, and you are ready to go. You can even pair them with refreshing grapefruit, mint, or oranges. Its sweet liquorice flavour even tastes good with roasted chicken.
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Oats
After Barley, oats are the most well-known source of breast milk maker. High in the concentration of dietary beta-glucan, these are very easy to cook and keep you full for a longer period.
You can add roasted oat rolls to your muffins, cookies, or even ice cream.
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Whole Grains
Besides oats and Barley, whole wheat and brown rice are also rich in beta-glucan. It is important to note, white flour and rice don’t have the same benefits; hence swapping them with whole wheat while baking can help you enjoy a more filling lactation support snack.
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Papaya
Though there is no scientific proof of how papaya increases breast milk supply, as a galactagogue in Asian culture, the sunny fruit has been used for ages.
You can eat them raw or cook them for consumption.
Summing up
The list of foods that have the potential to increase breast milk production is exhaustive. However, before adding any of them to your diet, it is advisable to consult a lactation specialist to avoid ill effects.
