Top 10 Foods for Breastfeeding Mothers to Boost Milk Supply
“Mother’s Milk is Liquid Gold”
If you have embraced motherhood recently, firstly, we would like to congratulate you on the arrival of the love of your life. Now, we will focus on discussing a crucial topic that every new mommy is concerned about. Today, we will highlight foods that will help boost your tiny angel's breast milk supply.
Breastfeeding is crucial for both mother and child since it helps the little one get the necessary nutrition and antibodies that are important for growth and immunity development.
However, there can be instances when a mother may not be aware of how to increase breast milk naturally at home, either depriving the tot of required nutrition or leading to a shorter milk supply cycle.
In both cases, there is a problem, and hence, if you are determined to breastfeed your child as long as possible, the best approach is to eat right and have a healthy routine.
Modifying Your Lactation Diet
When you start feeding your child, you should be aware that you will feel hungrier compared to earlier, as the body consumes a considerable number of calories when producing milk.
Hence, you need to listen to your body and modify your lactation diet by consuming balanced meals and foods that have high nutritional values.
So, let us assist you by listing some common yet nutritious foods that have a vital role in milk production.
Top 10 Foods for Breastfeeding Mommies to Promote Milk Production
In this blog, we will suggest and discuss a list of items that you can either add to your everyday food in small quantities for best results, along with some choices that you can use to replace the regular foods that you have been consuming in your daily routine.
We recommend you listen to your body, and if you feel that some food is not suiting you, it is wise to avoid consuming it in the long run and switch to some other alternative since everyone has different body needs.
1. Ajwain
Ajwain works wonders for lactating mothers since it helps in several ways. If you have gas or acidity issues, consuming carom seeds is the best cure. Also, the seeds are rich in thymol, which has antibacterial, antifungal, and lactogenic properties and is equally good for your baby as well.
You can easily add ajwain to your daily diet by adding it to dishes and enjoy increased milk flow while the anesthesia properties help your body recover post-childbirth. If you wish, you can boil a tablespoon of carom seeds in a glass of water and sip it regularly or simply add it to the tea.
2. Gond Ke Laddoo
You will find several traditional Indian recipes for boosting breast milk. Still, gond ke laddoo definitely tops the list since these are a perfect blend of nutrition and taste that every mother relishes after delivery.
These laddoos boost milk supply as there are several nutritious ingredients used in the recipe, including nuts, desi ghee, dry fruits and gond of course. You can consume 2-3 laddoos a day to fulfil the body’s requirement for extra calories.
When you consume the laddoo, you get a power-packed, nutrient-rich supplement like combined fats, calcium, fibre, Vitamin A, proteins, etc., that eventually leads to increased lactation and also ensures that the little one gets nutritious milk.
3. Bajra
While breastfeeding, your body needs a higher amount of protein and fibre, which can be fulfilled if you include bajra in your diet. Consuming pearl millet helps increase milk supply and is rich in micronutrients like magnesium, phosphorus, iron, etc.
You can mix bajra with your regular flour to make rotis or consume it as a porridge according to your taste.
4. Almonds
Almonds are one of the most popular nuts that lactating Indian mommies can consume without any worries. These are galactagogues and are considered to stimulate milk production. They are also exceptional sources of vitamin E, zinc, calcium, and healthy fats.
Almonds contain omega-3, which is believed to enhance hormone stimulation, ensuring that your body’s requirements are met. The best way of consuming almonds is to have them raw as snacks or add to sweet porridges.
5. Til (Sesame Seeds)
Believed to be a rich source of omega-3 and omega-6 fatty acids, til helps boost breast milk due to the presence of plant estrogen. Also, these are wonderful sources of minerals and calcium that have a critical role to play in a lactating mother’s diet. You can consume til by adding them to different savoury and sweet dishes or sprinkle them over your daily salad as seasoning.
In some households, til ladoos are commonly made in winter since sesame is good for everyone; hence, if you are a new mom and do not want to experiment much, til is the best food for you.
Also Read: Why Breastfeeding Is Important For Your Newborn?
6. Methi/Fenugreek
Tried and tested by new mommies for ages, fenugreek seeds are known to increase milk supply quickly. This most common ingredient from Indian kitchens works wonders and is rich in essential nutrients like potassium, iron, calcium, beta-carotene, omega-3, etc. You can simply comprise this ingredient in your daily diet in veggies, chutneys, parathas, etc.
Sprouted methi dana can also be consumed by mixing in salads and sprouted lentils for enhanced nutrition. Health experts also prescribe fenugreek capsules for mothers who are facing milk production issues, and it has proven to give excellent results.
7. Oatmeal
Oats are deemed a nourishing meal and are a great option for lactating mothers since they generate quick energy. The presence of beta-glucan encourages prolactin, a hormone involved in breast milk production.
Hence, if you eat oatmeal in any form on a regular basis, it will help improve the supply of breast milk for your tiny angel. Oats are a great source of iron that mommies need most post-delivery.
It is recommended to consume oats in sweet or savory form according to your taste at least once a day, and you will witness the miracle.
8. Raw Papaya
People are usually unaware of the benefits of consuming raw papaya since, in India, the ripe fruit is more popular. However, the fruit in its unripe form is also a treasure of nutrients, especially for lactating mommies, since it increases oxytocin production in the body, which has a direct impact on milk production.
Therefore, you should definitely consider this food option and check out recipes online if you haven’t tried it before. The best option is to make a salad or stir-fry it in mild spices as per your preference. If you are a paratha fanatic, you can also stuff grated raw papaya and enjoy the treat.
9. Garlic
Another galactagogue's food that you can consume for improved milk supply is garlic, which is well-known for its healing effects and health benefits. It comprises minerals, vitamins and amino acids that are vital for new mommies and are passed on to the tiny tots via breast milk.
Also, it acts as an anti-inflammatory, a solution to a very common problem in lactating mums. You can simply add garlic to soups for that yummy taste.
There may be mothers who would want to avoid consuming garlic due to its pungent smell, and in such cases, you can use it in tadkas that are prepared for seasoning the dals and vegetables. Also, you can consume homemade garlic chutney in small amounts for that added flavour.
10. Barley
Similar to oatmeal, barley also consists of beta-glucan, and hence, consuming it regularly enhances prolactin levels in the mom’s body, ensuring a good breast milk supply for the munchkin. The sprouted barley also has a soothing effect on your stomach, which gets rid of issues like acidity.
You can consume it with salad or stir it in the mixer to obtain a drink- a simple yet tasty nutritious recipe that most mothers love to consume.
Also read: Breastfeeding Vs. Pumping: Which Is The Best Option For Your Baby?
Key Takeaways
Now that you are aware of the top foods that you can consume for breast milk production, you can choose your favourite ingredients and make yummy recipes. Make sure you consider allergies, if any, before trying out the different foods to avoid any health issues.
We recommend you to make your diet plan where you can include the maximum possible food options as per your routine. Remember, eating a nourishing and balanced diet is the only way to maintain the milk supply for your tot. Also, keep in mind that whatever you consume will have a direct effect on the child’s health, so be mindful while selecting your meal options.
If you need any assistance with infant and nursing care, you can check out the R for Rabbit’s website for a variety of baby products as well as parenting knowledge that will enable you to give your best. Stay focused, eat well, and enjoy motherhood - a precious gift with which you have been bestowed.
