The Top Keto Foods to increase milk supply For Breastfeeding Moms
THE TOP Keto Foods To Increase milk supply
Are you looking for keto foods that can help increase milk supply? Some mamas tend to think that if they start eating the keto diet while breastfeeding that they won’t be able to add in many lactogenic foods. But, the good news is, there are tons of keto foods that can help with milk supply.Â
Foods that can help with milk supply are also known as galactagogues or lactogenic foods.
What is a Galactagogue and how do they work?
Galactagogues are something that can help boost a mama’s milk supply.
Galactagogues work because they give your body the nutrients it needs to boost your milk supply or they also can mimic hormones (like prolactin) that help stimulate milk production. How amazing is that!
Galactagogues can be found in foods, herbs, teas, and medications. Â
With all of these keto foods, there aren’t very many studies out there but many mamas swear by a lot of these foods. There is definitely no harm in trying these foods and see that works for you.
Here are the TOP KETO FOODS TO increase milk supply:
Flaxseed
There isn’t any data out there that shows flaxseed helps boost milk supply. However many mamas swear by using flaxseed to help increase supply.Â
Flaxseed has phytoestrogens that can influence breast milk production.
Flaxseed also contains essential fatty acids which are so important for milk supply.
I love to use flaxseed in many of my lactation recipes including smoothies, fat bombs, and more.
You can get flaxseed in a few different forms:Â
Brewer's Yeast
Brewer’s Yeast is something that is commonly used to create beer but is also a great way to boost milk supply.
Brewer’s yeast is nutrients dense and full of protein, iron, vitamin B, along with other trace minerals.
Other amazing benefits is that it is great for your skin and hair, it can help combat postpartum blues and increase energy.
Just like the flaxseed, I like to use this in many of my lactation recipes in powdered form but this can be very potent tasting. So, I always recommend starting small and slowly adding it to taste. You can also get this in capsule forms as well.Â
DARK LEAFY GREENS
Foods like spinach, broccoli, kale will help boost your nutrients such as iron and calcium levels.
Dark leafy greens are also full of phytoestrogens that may have a positive effect on breast milk production.
Make a big salad, add greens to lactation smoothies, or enjoy them cooked.Â
COCONUT OIL
We all know about the coconut oil craze but coconut oil is such a great food to add to your day to help with breast milk production.
Coconut oil provides an excellent source of dietary fat and calories which are necessary for the production of breastmilk. (1, 2)
Other forms of coconut are also great ways to boost milk supply. So add in coconut milk and coconut flakes to your day to help with milk supply as well.
CHAI SEEDS
Oh, how I love chia seeds. These little seeds are an excellent source of essential fats, fiber, protein, calcium, and iron.Â
Chia seeds are a great natural way to boost your breast milk. Chia seeds are also a great way to boost energy.Â
Check out my Lactation Chocolate Almond Chia Pudding recipe inside my lactation eBook for a great way to add in Chia seeds. You can also add them to any of my lactation smoothies.Â
Almonds
Actually, all nuts and seeds are great but almonds can be the most helpful for milk supply. They are high in protein and fatty acids. I love that they are quick and easy to grab. Eating raw almonds, adding them to smoothies, or adding almond milk can be great ways to get almonds into your day.
Turmeric
Turmeric is an ancient spice that has been used for thousands of years in India and Ayurvedic medicine. Turmeric has so many benefits like increasing milk supply, reducing inflammation, helping with mastitis, and more. (2,3)Â
Check out more information on the benefits of turmeric in this Lactation Keto Turmeric Latte Recipe.
Pumpkin
Pumpkin is an excellent food way to boost the milk supply. (7)
Pumpkin is also full of nutrients including potassium, beta-carotene, vitamin A, C which can help to boost immunity.
Pumpkin is also high in fiber which can keep you full.
While doing keto, most mamas can have a little more carbs while breastfeeding so enjoy a little pumpkin in your day just be a little careful on how much you add. Check out this pumpkin smoothie.
Garlic
Garlic is another great way to increase milk supply and has been used for years as a natural galactagogue while doing keto. Garlic is full of vitamins, minerals, and amino acids.
Garlic can change the taste of milk supply so just make sure to use it in moderation.Â
a note about lactogenic foods
Every mama is so different on what lactogenic foods help their milk supply. (5)Â You will have to try each one out and find what ones work best for you. Making sure you are eating a well-balanced diet while breastfeeding is so essential.
That is why I love the keto diet, it can help ensure you are eating lots of healthy fats and nutrient-dense foods. (6)Â Making sure you are doing keto correctly while breastfeeding is also so important for milk supply, this is something I work with mamas daily inside the Keto Breastfeeding Method.
What else can i do to boost milk supply?
As I mentioned above, food alone might not help you with milk production. So, no matter what, the best thing you can do is increasing your feedings and pumping amounts. Although adding in milk-increasing foods can help and making sure you are eating enough (1). Breast milk production depends so much on supply and demand. The more milk you extract from your breast the more milk your body will produce. You can do this by adding more feeding or by adding in more pumping. Power pumping is a great option as well.Â
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