If you are planning on breastfeeding, knowing which foods and herbs to take will be beneficial to have a balanced flow in milk production.

Daily focus on hydration, eating food within a two hour window and resting as much as possible can also support milk supply.

Here are some lactation-enhancing foods that are often recommended for breastfeeding mothers:

Oats: Oats are a popular choice due to their high fiber and iron content. They also contain a type of fiber called beta-glucan, which is believed to help increase prolactin levels and boost milk production.

Fenugreek: Fenugreek seeds or supplements are frequently used to promote lactation. These seeds contain phytoestrogens that can stimulate milk production. It's best to consult with a healthcare professional before using fenugreek, as it may interact with certain medications or have side effects for some individuals.

Flaxseeds: Flaxseeds are rich in omega-3 fatty acids, fiber, and lignans. These components can support overall milk production and provide additional nutritional benefits for both mother and baby.

Brewer's Yeast: Brewer's yeast is a nutritional yeast that is often included in lactation cookies and other recipes. It's a good source of B vitamins, protein, and minerals, which can contribute to milk supply and overall energy levels.

Fennel: Fennel has been used for centuries to promote lactation. It contains phytoestrogens that mimic estrogen in the body and may help increase milk production. Fennel can be enjoyed as a vegetable or consumed as herbal tea.

Garlic: Garlic is not only a flavorful addition to meals but also believed to have lactogenic properties. It's thought to help stimulate milk production, and many breastfeeding mothers find that it enhances the taste of their milk.Garlic should be well cooked before eating.

Nuts and Seeds: Almonds, walnuts, sesame seeds, and other nuts and seeds are nutrient-dense foods that provide essential fatty acids, protein, and minerals. Including a variety of nuts and seeds in your diet can support overall nutrition and potentially aid in lactation.In Ayurveda it is recommended to soak dates overnight or at least 2 hours before eating.

Leafy Greens: Dark leafy greens like spinach, kale, and collard greens are rich in vitamins, minerals, and antioxidants. They can contribute to overall health and provide a good source of calcium, which is important for breastfeeding mothers.

Shatavari: An herb native to India, it has healing and galactagogue properties that may increase breast milk production. The herb also contains trace minerals like zinc, magnesium, potassium and more. Shatavari stimulates the secretion of steroid hormones that improve milk production and increased breast weight.

Remember, maintaining a balanced and nutritious diet, breastfeeding or pumping frequently are all key factors in supporting lactation. If you have concerns about your milk supply or dietary needs, it's always a good idea to consult with a lactation consultant or healthcare professional for personalized guidance.