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Oats may help you lactate, and they are easy to take! You don't need to talk to an expert before introducing oats to your diet. Just have oatmeal for breakfast.  The most traditional approach is to start the day with a bowl of oatmeal. However, some nursing parents find that oats in other forms, such as granola, cookies, and oat bran also help. You can buy most supplements at health stores, or order them online. Visit a lactation consultant before you buy any supplements, or talk to your doctor to make sure the supplements you are interested in won't interfere with any of your existing medications.  Fenugreek is a traditional galactagogue (prolactin stimulator). Its effectiveness has not been scientifically proven, but some people report success using it to increase milk supply.  Blessed thistle and alfalfa may help on their own or paired with fenugreek. Drink water, juice, and milk to stay hydrated. Aim to drink about 8 8 fluid ounces (240 mL) glasses of liquid a day.  It's fine to have some coffee and caffeinated tea, but cut down on it if you feel it's interfering with your child's sleep. If you have an alcoholic drink, wait two hours before nursing. . Eat fruits and vegetables, protein, and plenty of whole grains. Eat produce in a variety of colors, such as dark greens and bright citrus fruits. So long as your child is not exhibiting allergic reactions, you can eat what you would ordinarily—just aim for healthy, whole foods whenever you can.  Look out for adverse reactions to cow's milk. If you eat a lot of dairies and your child shows signs of allergy, such as rash, vomiting, or bloating. stop consuming it. Talk to your doctor about taking calcium or Vitamin D supplements instead. Ask your doctor or dietician about vitamins and supplements. If you are a vegan or are likely to be missing vitamins for another reason, talk to your doctor about introducing B12 or a multivitamin into your diet. If you take a medicine that contains pseudoephedrine, such as Sudafed or Zyrtec D, it may decrease your milk supply. Some kinds of hormonal contraception may also interfere with your ability to lactate. Talk to your doctor if you are on hormonal contraception. Read the label on any medication you take. If there is a warning for nursing mothers, consult your doctor.
Eat some oats. Consider taking herbal supplements. Stay hydrated.  Eat a healthy diet Limit your use of medications that interfere with milk production.