Nutrition Guide for Breastfeeding Moms: Foods that Promote Lactation

Importance of Nutrition During Breastfeeding

Let's read more about how nutrition plays a vital role during your breastfeeding days.

Optimal Milk Production

A healthy milk supply can ensure your baby is not hungry after feeding. Breast milk is the best for your baby. If you take in enough proteins, carbohydrates, fats, vitamins and minerals, you feed yourself the essential building blocks needed for milk production. 

Nutrients for your Baby

Breast milk is the main source of nutrition for infants. What you eat gets passed on to your baby through your milk. Your well-balanced diet becomes your baby's diet, too. Nutrients such as antibodies, immune-boosting factors, and essential fatty acids are transferred from the mother to the baby through breast milk.

Postpartum Recovery

The postpartum period is a time of recovery for the mother's body. Proper nutrition supports healing, replenishes nutrient stores depleted during pregnancy and childbirth, and helps you regain strength and energy. This includes maintaining bone density, preventing anaemia, and supporting the immune system, which is particularly important during the postpartum period when the mother may be more susceptible to infections.

Top 15 Foods to Boost Lactation

Here's a list of foods you can include in your diet to maintain a healthy milk supply for your baby.

Oats

Oats contain iron and fibre and provide energy. They contain beta-glucans, which can enhance the production of prolactin, a hormone associated with milk production.

Fenugreek

Fenugreek contains phytoestrogen, which mimics estrogen, potentially leading to increased milk production. It is one of the most well-known herbs for lactation support.

Fennel Seeds

Fennel seeds are also rich in phytoestrogens, contributing to increased milk production. They are also known for their digestive benefits.

Brewer's Yeast

Brewer's yeast is a nutritional powerhouse containing B vitamins, iron, protein, and chromium. It is often recommended to breastfeeding mothers for its potential to support milk supply and provide additional nutrients.

Leafy Greens

Spinach and kale provide essential nutrients like calcium and iron. While not directly linked to milk supply, their nutritional content supports maternal health.

Nuts and Seeds

Almonds, walnuts, and sesame seeds are nutrient-dense foods with essential fatty acids, protein, and minerals. Including them in the diet can contribute to overall nutrition for you and your baby.

Whole Grains

Brown rice and quinoa provide energy, fibre, and B vitamins, giving sustained energy to lactating mothers.

Lean Protein Sources

Chicken, turkey, fish, and legumes provide essential amino acids. They are necessary for tissue repair and overall health. They also support the increased energy needs of breastfeeding.

Garlic

Garlic has been traditionally believed to have lactogenic properties, and while more research is needed, it is a flavourful addition to the diet with potential health benefits.

Ginger

Ginger has anti-inflammatory properties and may be included in the diet for potential health benefits. However, its direct impact on milk supply requires more research.

Dill Seeds

Dill seeds are rich in vitamins and minerals and are traditionally believed to have lactogenic properties, although scientific evidence is limited.

Black Cumin (Kalonji)

Black cumin seeds are rich in antioxidants and may have anti-inflammatory properties. Some cultures believe they can enhance milk production, but more research is needed.

Shatavari (Asparagus)

Shatavari is an herb traditionally used in Ayurvedic medicine and is believed to have galactagogue properties, potentially supporting milk production.

Rice

Rice is a staple food that provides carbohydrates and energy for the increased calorific needs of breastfeeding mothers.

Drumstick and Basil

Drumstick and basil are rich in vitamins and minerals, and while traditionally believed to have lactogenic properties, more research is needed to establish their impact on milk supply.

Understanding the Connection Between Hydration and Milk Supply

Adequate hydration is crucial for the synthesis and secretion of breast milk. Staying hydrated helps maintain continuous and sufficient milk production.

Proper hydration supports energy levels, prevents fatigue and promotes overall well-being. Water, herbal teas, and milk contribute to overall fluid intake.

Staying well-hydrated ensures a positive breastfeeding experience for both mother and baby.

How Does A Balanced Diet for Lactating Moms Looks Like

A balanced Ayurvedic diet for lactating moms aims to nourish both the mother and baby, considering their unique constitutions or doshas (Vata, Pitta, Kapha). 

Warm, Nourishing Foods

Favour warm, cooked meals over raw, cold foods. Warm foods are easier to digest and help maintain digestive fire (Agni).

Hydrating Foods

Incorporate hydrating foods like soups, stews, and cooked grains to maintain proper hydration.

Seasonal and Local Produce

Choose seasonal and locally sourced fruits and vegetables to align with your environment's natural rhythms and balance.

Ghee (Clarified Butter)

Ghee is considered a nourishing and easy-to-digest fat. Include small amounts in your diet for its potential benefits.

Digestive Spices

Use digestive spices like cumin, coriander, fennel, ginger, and turmeric to enhance digestion and support the absorption of nutrients.

Nourishing Proteins

Include plant-based proteins like lentils, mung beans, and chickpeas, and consider small amounts of lean, easily digestible animal proteins if desired.

Whole Grains

Choose whole grains such as basmati rice, quinoa, and oats for sustained energy and nourishment.

Herbal Teas

Enjoy herbal teas with fennel, fenugreek, and shatavari, which are believed to support lactation.

Stay Hydrated

Sip warm water throughout the day. Hydration is crucial for overall well-being and milk production.

Here is a sample diet plan for breastfeeding mothers

Ensure your diet contains a healthy mix of carbohydrates, proteins, healthy fats, vitamins, minerals, calcium and fibre. 

A mom who eats healthy has a baby who eats healthy too.

10 Foods to Avoid While Breastfeeding

Caffeine

High caffeine intake may make some babies fussy or irritable. It's advisable to limit coffee, tea, and caffeinated beverages.

Spicy Foods

Spices can sometimes upset digestion in babies, leading to fussiness. Avoid excessively spicy dishes.

Citrus Fruits

Some babies may be sensitive to the acidity of citrus fruits like oranges and lemons, which can cause discomfort.

Cruciferous Vegetables

Vegetables like cabbage, broccoli, and cauliflower can lead to gas and bloating in both the mother and the baby.

Dairy Products

Some babies may be sensitive to cow's milk proteins. If lactose intolerance is suspected, dairy products may need to be limited or eliminated.

Fish High in Mercury

Certain fish, such as shark, swordfish, king mackerel, and tilefish, should be limited due to their high mercury content. Mercury can be harmful to the baby's developing nervous system.

Peanuts

Peanuts and peanut products may be allergenic, and if there's a family history of allergies, it's advisable to introduce them cautiously.

Chocolate

Chocolate contains theobromine. This stimulant can affect the baby's sleep patterns and cause fussiness.

Gas-Producing Foods

Beans, lentils, and other legumes can cause gas in some babies, leading to discomfort.

Astringent Foods 

In Ayurveda, foods with an astringent taste are believed to decrease breast milk. Such foods may include certain fruits (like cashew fruits, persimmons) and vegetables (like green bananas).

Wrapping Up

You may be going through a lot as a mother to a newborn. Eating a nutritious meal can take a backseat between feeding your baby, comforting your baby, taking care of your home and other responsibilities. 

But this nutrition is essential for you and your baby and will help you go a long way. Try to follow a balanced diet; we know you always want the best for your baby.