What should I eat to induce lactation if my milk supply is low during lactation? 10 top foods + scientific methods to help you easily chase milk
Insufficient milk supply during lactation is a problem for many new mothers. By analyzing the hot topics on the Internet in the past 10 days, we have sorted out the most popular lactation-inducing foods and scientific methods to help mothers increase breast milk secretion safely and effectively.
1. Ranking list of popular lactation-inducing foods on the Internet (top 10 most searched in the past 10 days)
| Ranking | food name | Lactation-stimulating ingredients | Recommended way to eat |
|---|---|---|---|
| 1 | crucian carp | High-quality protein, unsaturated fatty acids | Crucian carp tofu soup |
| 2 | Pig's trotters | Collagen, fat | Peanut trotter soup |
| 3 | papaya | Vitamin A/C, papain | Papaya stewed in milk |
| 4 | black sesame seeds | Linoleic acid, calcium | Black sesame paste/black sesame porridge |
| 5 | wild rice | Dietary fiber, minerals | Stir-fried wild rice |
| 6 | loofah | Saponin, xylan gum | Loofah egg soup |
| 7 | Xiaomi | B vitamins | Millet and Red Date Porridge |
| 8 | Red beans | Iron, potassium | red bean soup |
| 9 | nuts | Healthy fats, vitamin E | A handful a day |
| 10 | daylily | Protein, carotene | Stir-fried Pork with Daylily |
2. Three key principles of scientific lactation
1.Drink enough water: 88% of breast milk is water. It is recommended to drink 2000-3000ml of warm water every day, which can be paired with lactation tea (such as red dates, wolfberry tea, rose tea, etc.).
2.Nutritional balance is more important: A single food cannot guarantee comprehensive nutrition. It needs to be combined with protein (fish/meat/eggs/beans), carbohydrates (grains), vitamins (dark vegetables) and healthy fats (nuts/olive oil).
3.Feeding frequency affects lactation: Breastfeeding every 2-3 hours (including at night), the baby's sucking will stimulate the secretion of prolactin, which is the most natural "lactation signal".
3. Lactation stimulation programs for mothers with different physical constitutions
| Constitution type | Typical performance | Recommended food | Things to note |
|---|---|---|---|
| Qi and blood deficiency type | Pale complexion and fatigue easily | Black-bone chicken soup, red dates, longan | Avoid raw and cold food |
| Liver Qi stagnation type | Breast swelling and pain, depression | Tangerine peel porridge, rose tea | keep in good mood |
| Phlegm-dampness block type | Overweight and thick tongue coating | barley water, yam | Reduce greasy diet |
4. Avoid these misunderstandings!
1.Drinking too much oily soup: The fat content of thick broth is too high, which may block the breast ducts. It is recommended to choose clear broth and skim off the oil.
2.Depend on milk tea: The effects of commercially available milk tea vary from person to person, and some contain unknown traditional Chinese medicine ingredients that may affect your baby’s health.
3.Take supplements desperately: Expensive supplements such as bird's nest and ginseng are not necessary. Scientific combination of ordinary ingredients is equally effective.
5. Other effective auxiliary methods
1.acupressure: Tanzhong point (between the two breasts) and Rugen point (lower edge of the breast) gently massage for 3-5 minutes every day.
2.ensure sleep: Prolactin is secreted more strongly at night, so try to rest at the same time as your baby.
3.relax: Anxiety will inhibit the lactation reflex. You can reduce stress through meditation, light music, etc.
Warm reminder:If you still have insufficient milk after trying multiple methods, it is recommended to consult a professional lactation consultant or doctor to rule out pathological factors such as thyroid dysfunction. There are individual differences in milk production for each mother. As long as the baby's weight is growing normally, there is no need to be overly anxious.
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