La Breastfeeding It is a unique and special moment for both mother and baby. Often, breastfeeders wonder if there are specific foods that can enhance the quantity and quality of milk, or if there are nutritional tricks that actually work. There's no shortage of grandmother's advice, social media recommendations, and popular recipes that promise miracles, but how much truth is there in all of this? The truth is, there's a lot of information, myths, and realities mixed together.
Finding clear and reliable answers about how nutrition impacts breast milk production is not easy.That's why we've carefully compiled and analyzed the most relevant information from the top-ranked articles on Google, along with expert opinions and official recommendations, to offer you the definitive guide on foods and habits during breastfeeding. Here you'll discover what you can eat, what you should avoid, and the key factors that truly determine successful and satisfying breastfeeding for both you and your baby.
What factors actually influence breast milk production?
Before reviewing specific foods, it is important to understand how the biological process that allows milk production works. Breast milk is produced primarily in response to the baby's suckling., which stimulates the release of hormones such as prolactin and oxytocin. These hormones trigger the creation and release of milk.
One of the most common concerns is the amount of milk being produced. The truth is that, under normal conditions and with proper breastfeeding techniques, Most women can produce all the milk their babies needFrequent sucking and complete emptying of the breast are key to this natural stimulation.
In fact, various specialists insist that There are no magic foods that, on their own, guarantee a spectacular increase in milk.What can make a difference is a balanced and healthy diet, along with good hydration and adequate emotional support.
Are there foods that help produce more breast milk?
At a traditional and popular level, certain foods have always been recommended for “increase the amount of milk”They are known as galactogogues, which are natural substances or foods that are believed to have a certain ability to stimulate lactation. Among the best-known are oats, fennel, barley, and brewer's yeast. But what does science say?
Scientific evidence on the real effectiveness of galactogogue foods is limited. Most studies have not been able to conclusively demonstrate that certain foods alone increase milk production.However, it has been observed that a nutritious and varied diet can help a mother feel better, have more energy, and, consequently, indirectly promote milk production.
Most popular galactagogue foods
- Oats: It has gained popularity due to its beta-glucan, fiber, iron, and B vitamin content. Some believe it can stimulate prolactin, the hormone responsible for milk production. It also provides sustained energy and is easy to incorporate into breakfast.
- Beer yeast: Rich in vitamins, minerals, and amino acids, some experts suggest it can help with milk production. It's also a great energy booster for mothers experiencing postpartum fatigue.
- Fennel: Traditionally consumed in infusions, salads, or as a vegetable, fennel is attributed with galactogogue properties due to its phytonutrients, although the evidence is still limited.
- Garlic: It has been used in various cultures for its potential ability to increase production, and it is said that its flavor permeates the milk, thus encouraging babies to suckle more.
- Green leafy vegetables: Spinach, chard, broccoli, and cabbage not only provide iron, calcium, and vitamins, but also contain phytoestrogens and antioxidants that promote a healthy and balanced diet.
- Nuts: Almonds, walnuts, and hazelnuts are an excellent source of protein, healthy fats, calcium, and antioxidants. They can be consumed daily in small amounts.
- Chia and sesame seeds: Excellent sources of calcium, iron, fiber, and omega-3 fatty acids, which can help meet the increased nutritional needs during breastfeeding.
- Ginger: Widely used in infusions, according to Asian tradition it is associated with improved lactation, although excess intake should be avoided by mothers with coagulation problems.
- Cinnamon and cumin: These spices have traditionally been recommended to stimulate production and provide better flavor to milk.
- Vegetables: Lentils, chickpeas, and beans stand out as a basic source of vegetable protein, iron, and fiber, key factors for a mother's well-being.
- Green papaya: In some Eastern cultures, it is associated with increased milk production due to its enzyme and nutrient content.
While none of these foods have a proven miracle effect, They can be allies in a varied, balanced and nutrient-rich diet..
What guidelines should you follow to improve the quality and quantity of milk?
The most important thing to maintain a satisfied lactation is Offer the breast on demand, without rigid schedules and with proper techniqueFrequent emptying stimulates production and prevents potential problems such as blockages or mastitis.
In addition, it is essential:
- Stay well hydrated: Drinking water regularly helps compensate for the daily fluid loss caused by milk production. There's no need to obsess; just drink when you feel thirsty or before and after feedings.
- Make sure you get enough calories and nutrients: During breastfeeding, energy needs increase by around 400-500 kcal per day, so it is advisable to eat five meals a day and avoid prolonged periods without eating.
- Include variety of foods: Fruits, vegetables, whole grains, dairy products, lean meats, low-mercury fish, eggs, legumes, nuts, and seeds.
- Avoid restrictive diets and the obsession with losing weight quickly, as it can affect both milk production and the mother's well-being.
What foods and drinks should be avoided while breastfeeding?
Not everything goes when it comes to breastfeeding nutrition. Some products can negatively affect both the quality of the milk and the baby's health:
- Alcoholic drinks: Alcohol passes quickly into breast milk, so it's best to avoid it. If you do consume it, do so very occasionally and always allow enough time before breastfeeding.
- Caffeinated drinks: It is recommended to moderate your intake (no more than 2 or 3 cups a day), since caffeine also reaches the milk and can make the baby more restless or have sleep problems.
- Large fish and shellfish high in mercury: Tuna and swordfish may contain high amounts of mercury, which can affect a baby's neurological development.
- Ultra-processed foods, rich in saturated fats and added sugars: These products can negatively affect milk quality and maternal health.
- Foods that can cause allergies: If you have a family history of allergies, you should be especially careful with nuts, dairy, and other common allergens.
- Very strong spices, spicy foods and some condiments: In some cases, they can alter the taste of the milk, causing the baby to reject the feed. However, if they are consumed during pregnancy, the baby usually adapts well to these flavors.
The role of diet in vegetarian or vegan mothers
For those who follow a vegetarian or vegan diet, it is essential to pay special attention to certain nutrients such as iron, vitamin B12, calcium, and omega-3. Regular consumption of legumes, enriched products and, in many cases, supplements is recommended under medical supervision.Soy milk, cereals, and calcium-fortified plant-based drinks can be great allies.
If you have any concerns about specific deficiencies, it's best to consult a healthcare professional to assess the need for supplementation, especially for vitamin D and B12.
What about beliefs and myths about foods that increase milk production?
Throughout history and across different cultures, a multitude of recommendations have been passed down regarding foods and beverages that supposedly promote breastfeeding. These range from malt beverages, stout beer, oatmeal, or almond milk to completely avoiding acidic or cold foods. However, Current science does not support the effectiveness of most of these suggestions.There are no miracle formulas or foods that, on their own, will boost milk production.
The only thing proven to increase production is frequent stimulation of the breast by the baby (or the breast pump) and regular emptying of the breast.A healthy diet helps a mother stay strong, recovered, and have enough energy to breastfeed for months, but no single food will do the job alone.
