Diet for a healthy breastfeeding mothers

1. Garlic

While garlic is known for its therapeutic and herbal properties, it also aids in breast milk production in new mothers. Some studies have shown that mothers who had garlic in one form or other could breastfeed their infants for a longer duration of time. Garlic in the form of garlic rice, garlic chutney, roasted garlic, garlic rasam, garlic sauteed in gingelly oil all help to stimulate breast milk production.

2. Fenugreek

Studies indicate that fenugreek seeds have galactogogues, which help in breast milk production in mothers postpartum. Many doctors suggest new mothers to include fenugreek in their diet to improve their milk production for the same reason.It can be taken in the form of dosas/tea / as it is gulped with water . Fenugreek seeds are rich in iron, calcium, vitamins, and minerals

3. Milk

It includes a lot of calcium and EFA which promotes milk production and supply. You must include at least 2 to 3 glasses of cow’s milk every day in your diet.

4. Moringa Leaves

A great source of iron and calcium is good for lactation. It helps boosts immunity levels and enhances the nervous system of the baby as well as the mother. Have it steamed with some flavours or use it with vegetable fillings

5. Brown Rice

Brown rice is the unprocessed rice with just the outer-most hull being removed. It provides with that extra energy required by the moms post-pregnancy. Deals with disturbed sleeping patterns and mood swings and increases appetite. The food stimulates the hormone which is responsible to boost lactation.

6. Oats

Oats are a good breakfast option packed with calcium, fiber, and iron. A bowl full of oats in the breakfast can help to improve lactation.

7. Green vegetables and Spinach

It is a popular belief that vegetables from the gourd family like bottle gourd, bitter gourd, apple gourd, and sponge gourd aids lactation postpartum. Apart from this, these vegetables are easy to digest and have high nutritional value. spinach also helps in boosting milk production as well.

8. Unripe papaya

Unripe papayas are a part of South Asian cuisine. It is a traditional galactagogue over there. It has a natural sedative which helps you to relax and feed baby better. You can go for green papaya salad or toss it with flat noodles.

9. Red vegetables

Sweet potatoes, yam, carrots and beetroots are high in beta carotene and should be included in the diet of a lactating woman. Apart from increasing breast milk, they also help to boost liver health and save the mother from post-pregnancy anemia being high in iron content.

10. Water and juices

Well not a food, but yes the most important aspect of lactation is water. It keeps you hydrated all the time and also increases the total milk volume per feed. Drinking water and juices boost lactation. It also prevents you from being dehydrated and replaces all the fluid lost during lactation.

There is no need to drink water all the time, but drink the required amount, like have a large cup of water when you feel thirsty or before you start to nurse your baby and keep a bottle of water with you so that it can remind you to drink some water

11. Cumin seeds or jeera

Cumin seeds or jeera help in stimulating milk production in lactating mothers. They are also a rich source of iron and help build strength postpartum

12. Nuts

Have a handful of nuts and snack on them. Not all the nuts boost lactation but some specific ones like cashews, almonds and macadamia are the best to increase milk supply. They are also rich in several good fats required by you and your baby like omega-3 and vitamin E which helps lactation stimulating hormones to produce more milk. Go for raw nuts, add it in your oatmeal or have some with warm milk.

13. Ginger

Consuming ginger during your breastfeeding phase can effectively enhance your breast milk production. It is one of the easily found ingredients at home and promotes healthy milk supply. You can safely consume fresh ginger but do not consume the ginger supplements available in the market without consulting your doctor.

14. Sesame seeds

Both black and white sesame seeds are an excellent source of calcium and copper. Apart from these, they are also packed with other micro-nutrients beneficial for both mother and baby.

15. Fennel seeds

Like fenugreek, fennel seeds are also thought be effective in boosting breast milk production. Regular intake of fennel can also help aid digestion and relive from constipation which is common post-delivery.

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