Every new mother faces the problem of breastfeeding their newborn adequately and also have to listen unsolicited advice of what to eat and what not to eat while breastfeeding. This anxiety is more of a mental illness for a woman. The focus at this stage should be on nutrition-dense foods, with adequate calories and lots of fluids. It is believed that certain foods may help boost breast milk supply. If you are a mamma, looking for the foods to increase the breastmilk supply naturally and of course, because every mother want the best for their little one! here are few in list. check it out!
While nursing, the biggest factor that should be taken care of is the mother’s diet, because it not only affects the amount and quality of breast milk produced, but also contributes to the mother’s recovery after childbirth. It is important to consult a doctor when planning your postpartum diet, so that they can balance the needs of a healthy diet while remembering which foods improve breast milk supply naturally.
Signs to identify low breastmilk supply
Most mothers are concerned about their breast milk supply and wonder if they are producing enough milk. Perhaps, the amount of milk that goes into a baby’s mouth cannot really be measured.
If you have concerns about your breastfeeding, check the following indications to make sure you are producing enough breast milk:
- Breastfeeding must be comfortable for you and it does not hurt.
- Your child likes to take the feed more often.
- Breast milk is digested quickly and your baby will want to breastfeed more often. This does not mean that you are not producing enough milk. Most babies will be breastfed 1.5 to 2 hours intervals a day or at least will have 8 to 12 feeds in 24 hours.
- Your breasts will feel soft and healthy every time you feed.
- You can watch your baby swallow while taking in the breastmilk.
- Your baby will pass urine at least eight times in 24 hours. The stools will be a bright yellow color. Infants who are exclusively breastfed can pass stool several times a day or only once in seven days. Both of these conditions are considered normal and you should not worry equally.
- It is also important to check that the baby is well attached and to see how long your baby is taking between breastfeeding. The look on your baby’s face can help you determine if the baby’s abdomen is full.
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Foods to increase breast milk supply
Whole grains: Whole grains are very nutritious for breastfeeding mothers. They’re also thought to have hormonal support responsible for producing breast milk. So, consuming whole grains may increase your breast milk supply. The most commonly consumed grain for making more breast milk is slow-cooked old oatmeal. You can also try barley, whole grain brown rice, oatmeal cookies, or other whole grain cereals.
Dark Green Vegetables: Dark green leafy vegetables such as alfalfa, lettuce, kale, spinach, and broccoli are rich in nutrients, especially calcium. They also contain phytoestrogens which can have a positive effect on breast milk production.
Fennel: Fennel is a plant from the Mediterranean that adds flavor to many different foods, also it can be consumed as a vegetable that can be cooked or eaten raw. The bulb, stem, and leaves of the fennel plant are edible, and you can add them to soups, stews, or other recipes which is prepared with fennel. The estrogens found in fennel plant can help nursing mothers make more breast milk.
Garlic: Garlic is very nutritious, and adds flavors to many foods. It is also known to be a galactagogue, which helps nursing mothers make more breast milk. Although garlic has a strong odor that permeates breast milk, it seems that some babies like to taste it. Also, research shows that milk that smells like garlic can help keep breastfed babies breastfed longer. If your child shows signs of food allergies after eating garlic, you may want to try avoiding garlic for a while. Follow your little one’s indication. You can add garlic to your diet by using it to taste many dishes, including vegetables, meat, seafood, pasta and sauces.
Chickpeas: Chickpeas, also called garbanzo beans or Ceci beans which is a common legume used in Mediterranean and Middle Eastern cuisine. It is believed that since ancient Egyptian times breastfeeding women have chickpeas to make more breast milk. Chickpeas are a high-protein diet. They also contain plant estrogens that can contribute to their use as galactagogue. You can make chickpeas curry and consume along with rice or salads.
Apricots: Apricots offer several nutrients and health-promoting bioactive compounds. It is also believed to increase prolactin hormone levels which are responsible to boost breast milk supply. You can add fresh or dried apricot to porridge, cereal, and dessert. Avoid using canned apricot syrup or juice as it is high in sugar.
Carrots: Carrot is a fiber-rich root vegetable that can add color and flavor along with vital nutrients to your nursing diet. You can eat a raw carrot or cook it with other foods or add to you salads. Regular consumption of carrot will provide nutrients and may also boosts your breast milk supply as it contains Phytoestrogens that are responsible lactogenic effects.
Fenugreek: Fenugreek leaves and seeds are commonly consumed as lactogenic food in several cultures. The plant may improve milk supply and has several medicinal properties that could benefit your health over time. You can add fenugreek to soups and curries. It is important to note that fenugreek is a potent herb, and thus can sometimes cause bloating and stomach irritation. But it is one of the best herb variety that helps in boosting breast milk supply.
Bitter guard: Bitter guard being so bitter, the health benefits and medicinal properties of it are unparalleled and surplus. Anecdotal evidence suggests that bitter gourd may also increase breast milk supply. You can consume bitter gourd curry, cooked vegetable and baked chips to attain its benefits.
Salmon : Salmon is a low-mercury fish which is rich in protein, vitamin D, vitamin B12, and omega-3 fatty acid nutrients that benefits both the mother and the baby. Research suggests that regular consumption of salmon may enhance breast milk supply and its composition.
Sesame seeds: Sesame seeds are rich in protein, calcium, fiber, and several other nutrients. Its phytochemicals, such as quercetin and sesamin, could promote prolactin secretion and improve breast milk supply. You can eat a teaspoon of sesame seeds with lukewarm water or add it to other recipes.
Nuts & dates: Almonds and other nuts has its potential estrogenic activity that promotes breast milk production. You can eat a handful of nuts during mid-day, add them to food as almond flour or almond butter, dry fruit laddu or drink nuts grinded in milk. They offer vital nutrients, such as protein, calcium, and healthy fats.
Dates could increase your prolactin hormone levels and helps to boost breast milk production. You can consume a handful of dry or fresh dates as snacks or add it to foods, such as dry fruit laddu and desserts. Dates also provide several nutrients and phytochemicals that can enhance your overall health.
Flaxseed: Flaxseed is rich in Alpha-Linolenic Acid (ALA) and other vital micronutrients which the mother and the baby need for growth and their development. Additionally, flaxseeds contain phytoestrogens that enhances breast milk supply. You can consume toasted flaxseeds with warm water, add flaxseed flour to soups and stews, or make salad dressings with flaxseed oil to get its benefits.
Ginger: Fresh ginger is widely known for its health and medicinal benefits in many places. It may also help to increase breast milk production. You can add fresh ginger pieces or juice to different foods and beverages with added honey for the flavor.
Dry fish: In many places, dry fish is an important food to be included in breastfeeding mom’s diet as it boosts breast milk along with its nutrients. When dry fish is combined with Millet porridges or rice, it is a complete meal for feeding moms.
The Takeaway
Breastfeeding mother’s diet plays an important role in baby’s health after birth. Both mother and the baby are in need to get adequate amount of nutrients naturally. Being a parent, consider adding the foods listed to your diet to enhance the production of breastmilk and get the nutritional benefits for both you and your baby. Be stress free and stay happy mommy!
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