As a new mom, you will constantly be asking yourself questions to make sure your baby is doing fine. Some questions may be if your baby is getting enough milk or if you are producing enough. Since new moms have never breastfed before, it can feel uncomfortable since they have to deal with two bodies; theirs and the baby’s. Often times, it is normal to have more questions than answers. The best course of action is to see a lactation consultant to give you piece of mind. They can help you figure out if your milk supply is low or not. If is it, they can give moms advice on what to do to increase it.

There are certain foods that are known to increase milk production for mothers. But be careful on what you think is good for you and your baby. Sometimes certain supplements and lactation teas may have side effects. Alicia Simpson, a certified lactation consultant, has put together a list of foods that are known to help with lactation. It can help increase the quantity and quality of the breast milk.

Barley is the richest source of beta-glucan, which is known to increase the breastfeeding hormone. As you may know, beer is made out of barley but alcohol is known to hinder milk production so it is best to have it in other ways. Some examples of how to add it to your diet is to add are to soups, stews or salads. Barley malt is another great source of lactogenic beta-glucan. You can use it as a sweetener since it can be replaced for maple syrup. Fennel and fenugreek are other food sources that increase breast milk production. Fenugreek is a herb that is used most commonly in India and parts of the Middle East. There are many creative ways to have fennel in your diet. Since it has a black licorice taste, it can pair well with different types of foods.

Oats are the most commonly known breast milk producer after barley. They are one of the easiest ingredients to add to recipes. Papaya is another food that is known to be beneficial to breast milk production. Since this ingredient is being studied within recent years, the benefits are not quite known yet.