As a breastfeeding mom, you need to ensure that your baby’s nutritional needs are met. And, one of the ways to boost breast milk production is by consuming galactagogue-rich foods. Among these foods are fruits that are known to increase milk production. In this article, we’ll discuss the top 11 fruit recommendations for boosting breast milk supply.
1. Plum
Plum is a great fruit to increase milk production. It can be consumed as juice, which is an excellent source of nutrition during breastfeeding. Drinking enough plum juice can improve digestion and bladder function. Moreover, plum juice can help regulate postpartum weight gain in lactating mothers. It is a rich source of minerals and vitamins, which can easily be absorbed by nursing mothers and their babies. However, excessive consumption of plum juice can lead to diarrhea, so make sure to consume it in moderation.
2. Papaya
Papaya is another recommended fruit for lactating mothers. Green papayas contain galactagogue, which can increase milk production. Moreover, it can help keep the body hydrated, which is essential during breastfeeding. However, nursing mothers who are allergic to latex should avoid consuming green papayas as it can cause allergies.
3. Dates
Dates are a type of dried fruit that are rich in galactagogue, making them an excellent food source for breastfeeding mothers. Additionally, dates contain phytoestrogens, which can stabilize hormones that are involved in lactation. Furthermore, the high calcium content of dates can increase milk supply. Dates are now being used to make lactation bars and cookies.
4. Watermelon
Watermelon is a refreshing fruit that can also improve milk supply. In addition to its high-water content, it’s rich in fiber and fructose. The body absorbs these nutrients quickly, which helps mothers stay hydrated and healthy. Eating watermelon can also help solve lactation problems.
5. Avocado
Avocado is packed with nutrients that nursing mothers and babies need. These nutrients include vitamin C, B-vitamins, potassium, and healthy fats. Furthermore, it helps promote weight loss postpartum, which is beneficial for nursing mothers.
6. Banana
Bananas are not only delicious but also nutritious. They are an excellent source of carbohydrates, fiber, and minerals such as potassium and magnesium. These minerals aid in milk production and help nursing mothers avoid constipation.
7. Strawberry
Strawberries are tasty and can also help promote milk production. They are rich in nutrients such as vitamin C, folate, and fiber, which are beneficial for the body. Moreover, they can also provide a dose of antioxidants, which are great for overall health.
8. Cantaloupe
Cantaloupe is another recommended fruit for nursing moms. It’s rich in vitamins A and C, as well as fiber, which helps promote milk production. Additionally, it is tasty and gives a refreshing sensation to the body.
9. Sapodilla
Sapodilla or sawo is a tropical fruit that contains sucrose, which can stimulate milk production. Nursing mothers in tropical countries have been using sapodilla for generations to increase milk supply. Its sweet flavor is also attractive to the baby’s taste buds.
10. Blueberry
Blueberries are known for their antioxidative properties, but they also help increase milk production due to their rich source of galactagogues. They make an excellent snack for nursing mothers when dealing with lactation problems.
11. Orange
Oranges are rich in vitamin C and other nutrients that are essential during breastfeeding. They also improve digestion and provide a refreshing taste to the body.
In conclusion, consuming these 11 fruits can help boost breast milk production naturally. However, make sure not to consume these fruits excessively, as it may lead to side effects. Furthermore, if you have any allergies or medical conditions, it’s best to consult your physician before adding them to your diet.
