Lactating mothers are really concerned about how they can boost their milk supply. There are times when a new mother doesn’t really know how to feed their baby the healthiest way. New mothers have been looking for the foods to eat that boost healthy supply of milk. For that particular reason, there are plenty of fruits and vegetables which are rich in vitamins, minerals, and protein which ensure a healthy supply of breast milk. But there are some things to avoid too if you want to boost the milk supply such as alcohol consumption or smoking. Anything like that could ruin the taste of mother’s milk and your baby could feed lees or stop feeding entirely.

But if you are a healthy mother who doesn’t do smoking or drinking alcohol at least when you are nursing your baby then we have a list of top 10 fruits that may boost the milk supply. These foods are known as a galactagogue and are mentioned below.

1. Oatmeal
Oatmeal has a rich source of iron, which is essential for mothers after having a baby because they could have anemia. Numerous studies have shown that anemia can be the reason for low-level milk production in new moms.

2. Garlic
Garlic is considered one of the best food since the old age, because it contributes to an increase in milk production in new mothers. It contains antioxidants and helps the infants from colic.

3. Yogurt
Calcium is the important thing for infant babies. Yogurt also contains protein. A new mother should take at least 1,000 mg of calcium per day from low-fat or Greek yogurt. Different flavors of Greek yogurt are available in the market, so pick your favorite.

4. Salmon and sardines
Salmon and sardines are known for their protein, omega 3 fatty acids, vitamin B12, and Vitamin D. Considering that a new mother would need all of them to produce healthy milk, we suggest you include salmon at least in one meal per day.

5. Green papaya
Green papaya is very popular as a galactagogue food all across Asia. They say it helps you increase the production of oxytocin which helps in the release of milk from the breasts. Try some Thai food because they have green papaya in various dishes.

6. Horseradish
Horseradish is commonly known as “malunggay”. Leafy green vegetable is a great source of iron especially malunggay and spinach. It must be sautéed or boiled before eating. They are low in calories but help you lactate.

7. Fenugreek seeds
It is a special herb that is used to increase the milk flow through pills or through boiling tea.

8. Nuts 
Nuts produces serotonin, which is essential for milk production so the new mother must eat some almonds.

9. Apricot and dates
Apricot and dates have prolactin which is the basic hormone that allows your body to produce milk. It is preferred to consume them fresh instead of canned.

10. Bottle gourd
Bottle gourd is commonly known as “upo”. It is a vegetable, but it helps your body to retain more water to stay hydrated because for lactation you need to be hydrated.

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