10% off £25 OR 15% off £35

Code:TREAT
 

10% off £25 OR 15% off £35

Code:TREAT

🏷️ Buy 1 Get 1 Free☀️ Summer ShopOffersOffers HubBuy one get one 1/2 priceSave up to 1/2 PriceBuy 1 Get 1 Free25% off Online Only OfferOutletFree gift with purchase1/2 Price2 for £50Better than half priceShort DatedBuy 6 for £15 Mix & MatchVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDShop all CBDCBD OilCBD CapsulesCBD SprayCBD GummiesCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionWater RetentionAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthPain ReliefCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianSt John's WortRescue RemedyAgnus CastusAshwagandhaEchinaceaMilk ThistleDevil's ClawGinseng & GuaranaBlack CohoshHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & SupplementsBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettVitabioticsSolgarWeledaNew NordicBioglanBetterYouNatures AidGrass & Co.Nature's WayDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyNut ButtersJams & ChutneysSpreadsPateSuperfoodsShop all SuperfoodsSuperfood PowdersMaca PowderGoji BerriesBaobabMoringa PowderFlaxseedSpirulinaChia SeedsDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesTeas, Coffee & Hot BeveragesShop all Teas, Coffee & Hot BeveragesCoffee & Coffee SubstitutesMushroom DrinksTeasSuperfood TeasMatcha & Green TeaSleep & RelaxationDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksFood CupboardShop all Food CupboardHoney, Jams & SpreadsBreakfast CerealsSuperfoodsApple Cider VinegarCondiments & SaucesTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsVegan FoodSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsCrisps & ChipsSavoury SnacksSweet SnacksSnack BarsFlapjacksPopcornDrinks & JuicesShop all Drinks & JuicesNatural Energy DrinksKombuchaJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesNutritionally Complete FoodBuy one get one 1/2 priceSave up to 1/2 Price25% off Online Only OfferHolland & BarrettNaturyaHeath & HeatherPukkaGrenadeMeridianTwiningsBionaNakdHuelGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeMustard FreeSugar FreeCelery FreeFish FreeCrustaceans FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinWhey ProteinMass GainersVegan ProteinDiet ProteinCaseinSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsAmino Energy PowdersBCAAL-LysineGlutamineCarnitineArginineCreatineShop all CreatineCreatine PowderCreatine CapsulesRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionPE NutritionUSNGrenadeApplied NutritionPhDSiSFoodspringHuelYfoodDairy FreeGluten FreeSugar FreeSoya FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautySun CareShop all Sun CareSun Lotion SPFAfter SunHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesElectrical WellnessSexual WellnessSave up to 1/2 PriceBuy 1 Get 1 FreeBuy one get one 1/2 priceDr OrganicFaith in NatureWeledaNaturtintTisserandSukinMiaromaQ+AEthiqueSo EcoAlcohol FreeParfum FreeParaben FreeSLS FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inCBDWeight ManagementWeight Management HubWeight Management Shop AllFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsSlimming TabletsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein BarsSave up to 1/2 PriceBuy one get one 1/2 price2 for £50Optimum NutritionGrenadeHolland & BarrettPulsinUSNPhDEat WaterNew NordicSlimExpertNatures AidDairy FreeGluten FreeSugar FreeWheat FreeNew inVeganHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & RelaxationBuy one get one 1/2 priceBuy 1 Get 1 FreeSave up to 1/2 PriceHolland & BarrettWeledaVitabioticsDr OrganicSolgarNaturtintOptimum NutritionNew NordicHeath & HeatherBioglanDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeSugar FreeWheat FreeSoya FreeEgg FreeNew inShop for your WellnessWomen's HealthMenstrual HealthMenopauseSkincareJoints, Bones & MusclesGut HealthHair, Skin & NailsImmunitySleep & RelaxationFood & DietChildren's HealthStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthLearn about WellnessWomen's HealthPeriods & Cycle HealthMenopauseJoints, Bones & MusclesImmunityGut HealthFood & DietSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast

The foods that can boost your breast milk

Mother and daughter cuddling with happy expression
If breastfeeding is something you've decided to do, there are ways to produce more milk to feed your baby with. Make these small tweaks to your diet to produce more milk for breastfeeding.
Find out how making small tweaks to your diet could help you produce more milk while breastfeeding your baby New mum? If you’re breastfeeding, it’s normal to worry about how much milk you’re producing, particularly in the first few weeks. The good news: most women can make enough breast milk for their babies.1 Still unsure? Adding certain foods to your diet could help boost breast milk production.2

Eat a healthy diet

First things first; tuck into a healthy, balanced diet. You need an extra 500 calories a day to provide all the energy and calcium required while breastfeeding.3 If your diet is low in calories – fewer than 1500 calories per day – researchers think your baby may not get all the nutrients and calories they need.4 Go for lean protein like tofu, eggs, and nuts, and eat at least five portions of fresh fruit and veg a day for fibre, vitamins and minerals.5 You’ll also need to drink up to 3 litres of fluids a day, for example water and herbal tea, to avoid dehydration.6

Tuck into milk-boosting foods

Two foods in particular have been shown to help improve breast milk production:

Fenugreek

This small, yellow seed with a bitter, burnt-sugar flavour7 has been used for centuries to increase breast milk flow. It works by stimulating sweat production. As the breast is a modified sweat gland, this means you may see increased milk volume too.8 Although, you might feel a bit more sweaty than usual! A 2011 study, published in the Journal of Alternative and Complementary Medicine, found that women given fenugreek tea daily produced more breast milk, and their babies also regained their birth weight faster.9

Fennel

A Greek botanist first discovered fennel’s breast milk-boosting properties around 60AD and ever since, mothers have been using fennel to improve their milk flow. Researchers at the University of Antioquia in Colombia reported in a 2014 overview that including fennel in your diet may help increase milk supply.10 Fennel can taste of aniseed when raw, but cooking softens this flavour.11 Sprinkle raw or roasted fennel on your salads, stir it into risottos and stir-fries, or bake in a gratin.


Oats and sesame seeds

There’s a lot of anecdotal evidence from mothers that oats and sesame seeds may help increase breast milk flow. In the UK, USA and Australia, new mums bake ‘lactation cookies’ containing oats, while in Mexico, sesame seed cakes are eaten by breastfeeding women.12,13 However, there is no scientific evidence to back up these claims.

Sources

  1. NHS Choices. Breastfeeding: is my baby getting enough milk? Available from: https://www.nhs.uk/conditions/pregnancy-and-baby/breastfeeding-is-baby-getting-enough-milk/
  2. Abascal K, Yarnell E. Botanical Galactagogues. Available from: https://www.researchgate.net/publication/244890005_Botanical_Galactagogues
  3. Kominiarek MA, Rajan P. Nutrition Recommendations in Pregnancy and Lactation. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5104202/
  4. Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Nutrition During Lactation. Available from: https://www.ncbi.nlm.nih.gov/books/NBK235589/
  5. NHS Choices. Breastfeeding and diet. Available from: https://www.nhs.uk/conditions/pregnancy-and-baby/breastfeeding-diet/
  6. Healthline. How much water you need to drink. Available from: https://www.healthline.com/health/how-much-water-should-I-drink
  7. BBC Good Food. Fenugreek seed. Available from: https://www.bbcgoodfood.com/glossary/fenugreek-seed
  8. ScienceDirect. Galactagogue. Available from: https://www.sciencedirect.com/topics/medicine-and-dentistry/galactagogue
  9. Turkyilmaz C, et al. The effect of galactagogue herbal tea on breast milk production and short-term catch-up of birth weight in the first week of life. Available from: https://www.ncbi.nlm.nih.gov/pubmed/21261516
  10. Tabares F, Jamarillo J and Ruiz-Cortes Z. Pharmalogical Overview of Galactogogues. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4165197/
  11. BBC Good Food. Fennel bulb. Available from: https://www.bbcgoodfood.com/glossary/fennel-bulb
  12. Bazzano AN, et al. Maternal experiences with and sources of information on galactagogues to support lactation: a cross-sectional study. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5338995/
  13. Moran L and Gilad J. From Folklore to Scientific Evidence: Breast-Feeding and Wet-Nursing in Islam and the Case of Non-Puerperal Lactation. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614654/
 

Disclaimer

Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.
 

Related Articles

  • Visa
  • MasterCard
  • PayPal
  • AmericanExpress
  • ApplePay
  • ClearPay
  • AliPay
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
Copyright © Holland & Barrett Retail Limited, 2024. All rights reserved. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.