Best food for breastfeeding moms

While nursing, the key aspect that should be considered is diet of the mother, as it helps in increasing the quantity and the quality of breast milk produced,and also helps in post-delivery recovery of the mother.

Babies get their complete nutrition from breastmilk,which helps in their growth and development. 

And a Balanced Diet Includes,

First and foremost is, Hydrating Yourself While Breastfeeding is very important.

Breastmilk contains about 90% water. 

So,it is essential to drink enough water while you Breastfeed.You need to take approximately 4 litres of fluids in a day.

Liquid food such us

• Coconut water 
• Coconut milk 
• Vegetable based soup 
• Buttermilk
• Beetroot and Carrot juice for greater beneficial 
• Ragi Kanji

You can also try flavouring the water with refreshing mint, lemon, cucumbers

instead of drinking regular water.

It is essential to consume enough water before and after when you breastfeed your baby.

Less intake of water can lead to dehydration and decrease in milk supply.

Protein food such as,

• Chicken, Fish(salmon), Egg can be included with less spicy
• Soaked Almonds 10 piece/day
• Lentils,soybean,chickpeas
• consume lentils and chickpeas in lesser quantity as lentils or gas causing foods and hard to digest for newborn.

Consume a lot of green leafy vegetables and fruits, vitamins are essential for proper growth of the baby.

• Spinach 
• Carrots and Beetroots are very good for the lactating mom and the growing baby.
• Pumpkins bottle Gourds
• Fruits like Apple, Pomegranate, Pear, Papaya Watermelon.

Dairy products/Milk products 

Milk products are rich in calcium & Protein.

Drink 4 glasses of milk per day along with a spoon of protein powder recommended by your gynecologist.

Also add curd,Cheese,Paneer in your diet.

Whole grains such as,

• Oats
• Whole wheat flour
• Brown rice
• Museli

Whole grains are highly nutritious and easily digestible.

Starchy foods such as

• Rice
• Sweet Potato 
• Bread 
• Suji

Other Galactagogue foods that promote or increase the flow of mother milk are,

■ Garlic

Garlic is known to increase breast milk production as it is a galactogogue(Milk Boosting ingredients)

It strengthens the babies immune system.

■ Fenugreek seeds

Consume soaked or sprouted seeds once in a day.

■ Fennel seeds

You can soak a teaspoon of fennel seeds in a glass of water overnight and drink it in the morning,or

brew it in your tea and also it can be used in the seasoning the foods.

Apart from increasing the milk supply fennel seeds are used to reduce gas and colic.

■ cumin seeds

 cumin is a great remedy for stimulating milk production.

You can soak some cumin seeds in a glass of water drink it early in the morning to improve lactation or you can boil cumin seeds in water and consume it throughout the day.

■ Poppy seeds (khuskhus):

 Poppy seeds have sedative properties that help lactating mothers to relax and calm down, which enhances milk production.  

■   Moringa leaves

It is  high in iron and calcium, drumsticks are believed to aid in increasing milk production.  You can make soup out of this leaves and consume..

Apart for proper diet Stay Stress-Free While Breastfeeding.

Stress is one of the leading causes of low breast milk production.Find some time for yourself to take rest from your busy schedule of baby caring.

Support from your family members will make your breastfeeding journey smoothly.

FOODS TO AVOID DURING BREASTFEEDING,

• Spicy foods
• Oily foods 
• No aerated drinks
• Caffeinated drinks

HAPPY MOMMYHOOD😊