Healthy foods to increase breast milk
‘IS MY BABY GETTING SUFFICIENT MILK?’
It’s a very common worry among nursing moms.
Breastfeeding mothers are continuously thinking about healthy breastfeeding ways to increase breast milk.
A nursing mom does not have to count calories but eat a balanced diet, as much as you need to eat.
It’s important to eat essential foods and avoid junk, oily food completely. Keep reading to know about Indian breastfeeding diet that helps to increase lactation.
Apart from all other foods for breastfeeding mothers, this is the most essential ingredient that makes sure the milk supply is adequate.
I realized while breastfeeding that my mouth went dry as the baby sucked milk and it still happens.
To prevent dehydration, you must take adequate water.
I used to keep a 1 litre bottle ready beside me all the time.
While breastfeeding I could be thirsty even in few minutes, yes such is the thirst during that time. So make water your friend and keep sipping it throughout the day to increase breast milk.
2. BOTTLE GOURD
Bottle Gourd commonly known as ‘lauki’ is a very rich source of fiber and it has amazing health benefits.
It has 96% water content and so it helps in increasing breastmilk supply tremendously.
So eat lauki even if you don’t like it to increase breast milk.
I used to have light curry or pieces of it in ‘daal’. This vegetable is easy to digest and keeps blood sugar normal.
My mom used to add garlic to my food, the food becomes delicious and the milk supply is increased.
If you do not like garlic, there are garlic pills that you can buy from drug store.
A hot garlic soup in the evening after childbirth is awesome; I love it especially during the cold months.
3. FENNEL AND FENUGREEK SEEDS
I used to eat fennel in my stew or toss into salad and it is excellent in boosting supply.
Fennel has phytoestrogens and it also keeps your stomach in good condition helping in proper digestion.
So, it’s highly beneficial. Fennel is the plant and Fenugreek is the seed.
It’s also known as ‘methi’ and I used to take methi water which had ‘methi’ soaked overnight.
On weekends you can have ‘methi ka parantha’ and I love lightly cooked vegetables and ‘kasauri methi’ sprinkled over it.
I also eat sprouted methi salad which is very healthy and helps to improve breast milk
I love carrots; these are full of beta-carotene which aids in increasing breast milk supply.
Mom says, it helps to lose post-pregnancy weight. Eat in salads, gajar-ka-halwa(without sugar or with less sugar), in soups etc.
5. NUTS & DATES
Everyday before going to bed, I soak 4 almonds in water and eat cashew nuts raw.
Nuts are filled with antioxidants and fats; it’s very useful for breastfeeding moms.
Nuts like almonds and cashews are packed with protein and calcium. I also used to take grated almond added to a glass of milk, it’s tasty.
For all those who are lactose intolerant, yoghurt is the best. I ate lot of fresh dates every morning, a very rich source of calcium and iron.
I took ginger in my vegetable curries because it is very good in improving flow of milk.
Add this ingredient while cooking food and produce more milk.
My mother kept dried ginger in salt and I used to eat whenever I needed something to chew.
7. GREEN PAPAYA
Once the delivery was done, my mom insisted on taking that one food which was ‘don’t eat at all’ during pregnancy.
Yes, you guessed it right, its papaya. I am not going to discuss whether its a myth or not to eat papaya during pregnancy but i eat it a lot after delivery.
I ate green papaya in form of Indian curry with rice or chapatti. It’s very useful for the liver as well.
‘Palak’ is a green leafy vegetable which is obviously beneficial for breastfeeding moms.
Spinach is rich in iron and other nutrients and above all i find it’s delicious.
When I was breastfeeding intensely I used to have it with salads and curries like ‘palak paneer’ a recipe which is rich in calcium as well.
9. SESAME SEEDS
I have a weakness for sweets so I loved sweet dishes made from sesame seeds, sometimes I would have it in my sandwiches and small home-made burgers.
Sesame seeds are loaded with excessive calcium.
10. OATS & BARLEY
Every morning I took oats with milk and bananas or made ‘khichdi’ out of oats.
You already know its usefulness in weight loss and maintaining good health but it also boosts breast milk supply.
Sometimes I also used to take barley which is a very good source of beta-glucan which is a polysaccharide that boosts prolactin.
The nursing phase is such that new mother requires adequate attention to health; please focus on your recovery after delivery so that you do not get into post par-tum depression.
So moms please stop worrying about breast milk supply, focus on your and your baby. Feed more frequently and your breast milk will increase automatically.
To increase breast milk it’s good if you can also take dairy products like milk, cheese, butter, cottage cheese etc.
A very natural way to keep the milk supply good is to keep nursing your baby, more the baby sucks, better the flow of milk.
It’s good to switch sides to keep a balance in the flow of milk, take rest, stop worrying to increase breast milk.
Skin to skin nursing is a very good idea to increase breast milk and you can also use pumps for better flow.