Nutrition, Diet and Health Tips

In the Spirit of International Women’s Day, let’s talk about Foods that improve Breastmilk Production for our Breastfeeding Mums: Galactagogues.

🥛🌱 Here are 10 Kenyan-based foods packed with milk boosting compounds to power up your milk production journey:

1️⃣Fenugreek: Commonly used in Kenyan cuisine, fenugreek seeds or leaves can be consumed to boost milk production.

2️⃣Green leafy vegetables: Spinach, kale, and collard greens are excellent sources of calcium, iron, and vitamins A and C, all of which are beneficial for lactation.

3️⃣Sweet potatoes: High in vitamin A and complex carbohydrates, sweet potatoes can enhance milk production.

4️⃣Nuts and seeds: Almonds, sesame seeds, and flaxseeds are rich in healthy fats and protein, which can support lactation.

5️⃣Legumes: Beans, lentils, and chickpeas are good sources of protein, fiber, and iron, important nutrients for breastfeeding mothers.

6️⃣Garlic: Used in many Kenyan dishes, garlic is believed to stimulate lactation and improve milk quality.

7️⃣Fruits: Papaya, mangoes, and bananas are rich in vitamins and minerals that can aid in milk production.

8️⃣Watermelon: High in water content, watermelon can help nursing mothers stay hydrated, which is crucial for milk production.

9️⃣Traditional Kenyan porridge: Made from millet, sorghum, or maize, porridge is a staple food in Kenya and can be enriched with milk and other lactogenic ingredients like fenugreek or sesame seeds to support breastfeeding.

🔟Oatmeal: Rich in fiber and iron, oatmeal can help increase milk supply.

Including these lactogenic foods in a balanced diet can help nursing mothers in Kenya maintain a healthy milk supply for their babies while protecting your nutrition status as a woman

If you’re struggling with breastfeeding and you need a dietitian to review your Intake and curate personalised plans to help with Breast Milk Production, we have a monthly coaching program from Every 15th of the month going for ONLY Kshs. 3,000.

Reach out through: +254723899429 for more details on the coaching program ❤️💯

Happy International Women’s Day 🥳 lovely ladies 🌹🌹.

Signed with love 💕

Lilian Mutanu Mumina

Registered Dietitian Nutritionist,

Mumina Wellness Solutions,

✉️ muminawellness@gmail.com.

+254723899429