One of the common issues that almost every breastfeeding mom faces are low breast milk levels. You've probably heard of these helpful suggestions before when raising your breast milk supply. 

But may eating particular foods offer you an extra boost if you've tried them all and are still concerned that you aren't producing enough milk? You've probably also heard another breastfeeding mother discuss how her supply increased as soon as she began eating foods that promote lactation. 

Benefits of Lactation:

Breastfeeding has a variety of advantages for both you and your child.

In your colostrum, when you start breastfeeding, you give the baby the antibodies and nutrients they need to flourish. Breast milk may also lessen your baby's risk of developing sudden infant death syndrome (SIDS), as well as assist your baby fight off colds, the flu, and other infections. Breastfed infants are less likely to struggle with the following:

• Ear infections

• Diarrhoea 

• Asthma

• Childhood Obesity

You can also gain from it; it might lessen the risk of type 2 diabetes, ovarian cancer, breast cancer, and heart disease.

Additionally, assist you in losing the weight you gained while pregnant.

What could affect the production of breast milk? 

It's common to believe that you need to make more milk when, in reality, you are generating enough of it.

That being said, you might need to make more milk for many reasons, so keep that in mind if your milk supply seems to be decreasing. Getting in touch with your healthcare professional and asking for advice is a significant first step.

Here are a few typical explanations for why your milk supply may be decreasing:

• Not nursing frequently enough

• Specific health issues

• Infant health anxiety

• Many problems that cause low milk production can be resolved with some assistance.

A significant first step is to eat regularly and get enough calories from various healthy meals (fruits and vegetables, lean meats, and low-sugar snacks).

Foods that help to promote lactation:

The next meals may boost milk production:

Fenugreek

Fenugreek seeds are frequently hailed as strong galactagogues. One small study revealed that women who took fenugreek tea three times a day produced much more milk than those who didn't because it contains estrogen-like chemicals that are known to improve milk flow.

Oats milk or oats meal:

Breastfeeding mothers have traditionally based on oats to help them promote more milk, whether in the shape of a bowl of traditional oatmeal, a fashionable oat milk latte, or an oat-filled lactation biscuit. The entire grain contains iron, and studies have shown that iron deficiency can reduce milk production. No research demonstrates that eating oats increases milk output; this is simply one theory.

Shatavari:

A well-known galactagogue is Shatavari. It promotes the production of prolactin and corticoids, which enhance the quantity and quality of breast milk a breastfeeding mother produces. Additionally, Shatavari boosts the mother's immunity, helping to balance hormonal activities, which enhance milk production and raise breast size. Therefore, Shatavari or wild asparagus for breastfeeding is highly advantageous.

Garlic:

No difference was detected in the study examining the relationship between garlic supplementation and milk production. However, many mothers vouch that it increases their output, and adding a clove or two to practically any savoury dish enhances its flavour and health. So why not give it a shot?

Fennel Seeds:

Another well-known milk enhancer is the crunchy, liquorice-flavoured seeds, which are typically featured in lactation cookies and drinks.

Fennel seed is like fenugreek, containing estrogen-like substances that are thought to increase milk production. Many studies have linked fennel seed ingestion to increased milk volume, lipid content, and infant weight gain. However, extensive research will be conducted on the benefits of their alleged breastfeeding.

Conclusion:

There isn't much data to back up the claim that consuming the appropriate meals can improve your milk supply. However, a few studies indicate that some components might be helpful. Bliss' Women's Wellness will help you in lactation; the Shatavari and piperine extract highly promote mom's wellness.

Additionally, it is 100% vegetarian. Therefore, feel free to experiment with including a few galactagogues in your diet if you think your milk production may use a little boost.