The breastfeeding journey is a special and lovely experience for new mothers. It's a period of huge bonding and giving your little one the greatest possible head start in life. But for many, there can be worries about milk supply, causing stress and anxiety. While proper hydration, a balanced diet, and regular nursing are most important, nature provides some very strong allies in the form of small, nutrient-rich seeds that have been used traditionally to aid lactation.
These ‘galactagogue’ agents help stimulate milk secretion that can be a great addition to a breastfeeding mother's diet. We spoke to our expert, Pooja Singh, Dietician at ShardaCare, Health City - Nodia, as she explained some of these super seeds and how they can assist you in feeding your baby.
Seeds To Increase Breast Milk Production
Here are a few seeds you should add to your diet to increase breast milk production:
1. Fenugreek Seeds
Fenugreek (Trigonella foenum-graecum) is the most widely known and researched seed to augment breast milk output. It has phytoestrogens and diosgenin, which are suspected to stimulate the milk ducts and enhance milk flow.
How to use: You can soak a teaspoon of fenugreek seeds overnight and eat them in the morning. They can be used in curries, stews, or to make tea. Fenugreek supplements are also available, but it's always better to talk to your doctor first before taking any supplements.
Taste profile: Fenugreek has a very slightly bitter, maple-syrup-like smell and taste.
Beyond lactation: Fenugreek is also known to normalise blood sugar levels and support digestion.
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2. Fennel Seeds
Fennel seeds ( Foeniculum vulgare ) are also a favourite among lactating mothers. They are rich in anethole, a substance that has estrogen-like effects and is said to enhance milk supply. Fennel is also widely known for its carminative action, which can ease gas and bloating in the mother and baby.
How to use: Chew on a teaspoon of roasted fennel seeds after meals, mix them into your tea, or add them to your food.
Taste profile: Sweet and liquorice-like.
Beyond lactation: Great for digestive health, fresh breath, and as an antioxidant source.
3. Cumin Seeds
Although commonly found in Indian foods, cumin seeds ( Cuminum cyminum ) have also been considered to have galactagogue activity. They are high in iron, an essential nutrient for new mothers who are recuperating from delivery and require topping up their reservoir of this mineral.
How to use: Toast cumin seeds and mix with yoghurt, salads, or steep in water to prepare a nice drink. Use cumin powder in nearly any dish that is savoury.
Taste profile: Warm, earthy, and slightly bitter.
Beyond lactation: Supports digestion, immunity, and has anti-inflammatory action.
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4. Sesame Seeds
Sesame seeds ( Sesamum indicum ) are a good source of calcium, which is a critically important mineral for mother and baby bone well-being. Although not an immediate galactagogue like fenugreek, sufficient intake of calcium is required for good overall maternal health, which indirectly maintains milk supply.
How to use: Scatter the toasted sesame seeds over salads, stir-fries, or mix them into smoothies. Tahini, a ground sesame seed paste, is also an easy option.
Taste profile: Nutty and slightly sweet.
Beyond lactation: Packed with healthy fats, protein, and several minerals such as magnesium and zinc.
5. Poppy Seeds
In some ancient practices, poppy seeds (Papaver somniferum) have been utilised to aid lactation. Although there is little scientific evidence compared to fenugreek, they are rich in healthy fats and minerals. It is thought that their relaxing effects may also indirectly act on mothers, which can have a positive effect on the flow of milk.
How to use: Frequently used in baking, such as in poppy seed muffins or bagels. They can also be incorporated into some curries.
Taste profile: Slightly nutty and earthy.
Beyond lactation: High in fibre, calcium, and beneficial for bone health.
Bottomline
Though these super seeds provide a wholesome and natural way to enhance lactation, they are only part of the equation. By adopting an integrated approach including diet, water intake, regular nursing, and professional advice where necessary, you can proceed with your breastfeeding experience knowing you're giving your little one the very best.
[Disclaimer: This article is just for informational purposes. Always consult your physician or a lactation consultant before introducing changes to your diet or adding new supplements, particularly if you're under any medical conditions or on medication. They will be able to give you special advice and check for any underlying factors that may be influencing your milk supply.]