While teaming up with Modern Milk for the Mom Made Market, a market dedicated to bringing together local, mom-made businesses, the gals at Conscious Dining had the opportunity to spread their love and passion for nourishing mamas and their beautiful families! While doing so, we got quite a few questions regarding nutrition while lactating, especially about what foods can help boost milk production. Mamas, here are 5 simple foods to start adding to your daily diet to support you and your little ones!

Oats are a wonderful source of iron and also help lower cholesterol which are both beneficial in a steady milk supply. Adding oats to your morning smoothie, grabbing a jar of overnight oats out of the fridge, or whipping up a hot bowl of oatmeal are all easy ways to incorporate them on the daily. If you do have a sensitivity to gluten, always double check that your oats are gluten-free so that you're not doing more harm than good to that beautiful bod!

Brewer's Yeast
Brewer's yeast, most commonly used to make beer, is made from a fungus and is surprisingly high in nutrients. It contains iron, protein, B vitamins, chromium, selenium, and other trace minerals that are beneficial in the production of milk. Some mamas have even credited it to helping fight fatigue and the baby blues, which we absolutely love. You can purchase in either a powder or tablet form for easy, on the go consumption!

So easy, right?! Garlic has a multitude of benefits like boosting your digestive system, improving heart health, and it's an awesome anti-fungal and anti-infective. We were surprised to learn how a mama's diet that contains garlic actually changes the taste of the breast milk, which most babies love, causing them to latch on and eat more! Supplements aren't necessary with garlic, just simply add a little more dishes that contain the ingredient on a steady basis. 

This sweet herb has been used for centuries to help aid digestive problems, menstrual issues, and stimulate milk production. When eaten, the fennel will pass through the breast milk to baby, and has been found to help the little one's digestive system and relieve symptoms of colic. If you're not a fan of black licorice, then you may need a little time getting used to the very similar flavor in fennel, or incorporate it into your juicer and mask it with darker greens and a little fruit. You can also make your own nightly tea with some crushed fennel seed for a soothing pre-bed ritual, love.

Balanced Diet
Obviously this isn't one particular food but we found during our research that eating a balanced diet every day filled with leafy greens, protein, and healthy fats contains so many of the vitamins and nutrients your body needs during this extra nourishing time. That may mean spending a little extra time meal prepping each week or asking baby daddy to help out with cooking at home instead of picking up take out. New babies keep us all so busy 'round the clock so bring in reinforcements to help you to stay on track! 

The most important tip of this all, love, is to embrace this journey and don't stress over your production. Your body is so wonderfully powerful so beating yourself up or putting additional stress will only hurt. Don't ever be afraid to ask for help, and check out our friends at Modern Milk for their magical lactation counseling to help you and yours through this beautiful journey!