21 Best Super Foods For Breastfeeding Mother To Increase Milk Supply

Best Foods For Breastfeeding Mother

Breastfeeding is the best experience for every new mom. It enhances the beautiful bonding between the mom and her baby. Breastfeeding is the best source of food and nutrients for your baby for the first six months of her age.

Hence, having sufficient breast milk supply becomes necessary when you don’t really wish to go for formula feeding. Mother’s Milk Is The Complete Food For Your Baby.

Your Lifestyle, Food & Diet play an important role in the process of making milk for your baby’s needs. If you are stressed over your milk supply and are doubtful if it’s sufficient for your baby or not, kindly examine the signs of low milk supply.

Common Signs Of Low Milk Supply

You need to make a note of your baby’s feeding schedule and physical developments. Here are some of the common signs of low milk supply

• Your Baby Not Gaining Weight

  If you do not notice a remarkable change in the baby’s weight or if the weight gain is not steady, it can be a sign of low milk supply.

• If  Your Baby Is Not Passing Urine Frequently

  Generally, a breastfed baby passes urine at least six to eight times a day. He or she even can pee twenty times in a day’s time and that is absolutely ordinary for a breastfed baby. If your baby is passing urine for less than six times in 24 hours, it can be a sign of dehydration and that can let you know that the baby is not getting enough milk supply.

• If The Frequency Of Feeding Is Low

  A newborn has a tendency to have 8-12 sessions of breastfeeding in a day. It can be more than that along with the growth spurts. But if the frequency is not much, it can show the initial signs of low milk supply.

• If Baby’s Mouth Remains Dry While Breastfeeding

  When the baby is taking feed happily, her mouth becomes wet around the nipple area (areola) and you can notice some milk around her lips. If the baby’s mouth remains dry, it can be a strong sign of low milk supply.

• If Your Baby Is Not Happy During The Breastfeeding Sessions

  If your baby doesn’t appear to be happy during the nursing time, it might happen due to inadequate milk supply. When a baby is breastfed well, she seems to be happy and healthy. If your baby is always cranky, you certainly need to work on enhancing your milk supply.

Above mentioned are some of the common signs of low milk supply. If you notice them, you surely need to know how to increase milk supply quickly.

What Are The Best Foods To Eat To Increase Breast Milk?

• Fenugreek Leaves & Seeds
• Fennel Seeds
• Garlic
• Spinach
• Carrots
• Apricots
• Asparagus
• Sweet Potato
• Milk
• Coconut
• Dill Seeds
• Oatmeal
• Pumpkin Seeds
• Ginger
• Almonds
• Turmeric
• Sesame Seeds
• Whole Wheat Snacks
• Brown Rice
• Figs
• Walnuts

What should I eat during breastfeeding?

• Dairy Produce Like Milk And Yogurt
• Fresh Fruits And Vegetable
• Protein-Rich Foods Like Nuts, Meat, Eggs, etc.
• Green Leafy Vegetables Like Spinach, Fenugreek, Celery, etc.

What foods help produce breast milk?

Check this list of 21 Best Foods For Breastfeeding Mother

1. Fennel Seeds

   Fennel seeds (Variyali or Badishep) encompass estrogen-like composites that are believed to increase breast milk supply. They are commonly added in the lactation cookies and teas that help a new mom get ample of breast milk supply. chew some fennel seeds after every meal and help your baby to get adequate breast milk.

2. Garlic

   This food creates heat in the body. The new moms are supposed to eat a balanced meal that has heat and cooling effects on the body. Consuming garlic moderately helps in boosting milk supply. But excessive consumption of garlic is not recommended. Eat moderately in chutney and sabzi, that will help you get the adequate benefits of this herb.

3. Fenugreek Seeds

   Fenugreek seeds are most commonly used to increase breast milk in every part of the world. These seeds contain Omega-3 fatty acids which help you boost milk supply quickly. Traditionally every new mom is given Methi Laddu (A sweet and bitter dessert made with fenugreek seeds with a combination of other ingredients) to eat so that she gets ample of milk for the baby, and the nutrients present in fenugreek seeds heal the body faster after delivering the baby.
   You can add them in laddus, can have fenugreek tea, and add the fenugreek powder to puris or parathas. You can even go for fresh fenugreek leaves that can be eaten as a vegetable dish along with roti or puri.

4. Spinach

   Apart from fenugreek leaves, spinach is another green leafy vegetable that is a hub of health and nutrition. Having at least one portion of spinach or any other green leafy vegetable would give you enough amount of iron and minerals. Adding spinach to a new mom’s diet would help her to heal faster and also have a sufficient amount of breast milk supply.

5. Carrots

   Carrots are a rich source of Vitamin A. It gives an instant boost in milk supply. A breastfeeding mom should have at least one portion of carrots every day. Carrots are known to be one of the Best Foods For Breastfeeding Moms.
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6. Apricots

   Apricots are high in Vitamin C, A, calcium, and potassium. Calcium is a much-needed nutrient to produce milk. Apricots help in increasing prolactin, the hormone which tends to tell the body to produce milk. They are naturally sweet in taste and eating them every day can satisfy your sugar cravings too.

7. Asparagus / Shatavari

   Asparagus or Shatavari is one of the Best Foods For Breastfeeding Moms. The fresh asparagus can be used in various dishes whereas you can also get it in powder and malt forms from a medical store or any Ayurvedic medicine shop. Shatavari kalp is one of the best-known malts that can be added to the milk and consumed twice a day. This is the food which is a no-fail remedy for low milk supply.

8. Sweet Potato

   This root vegetable is one of the tastiest foods due to its natural sweet flavors. Rich in fiber and Vitamin A, sweet potato makes a wholesome meal for a new mom. It helps to increase the milk supply quickly.

   You can have steamed sweet potatoes or shallow fry them in ghee (clarified butter) for extra health benefits of sweet potatoes during the nursing period.

9. Milk

   Milk is a good source of calcium, protein, and folic acid which helps boost milk supply instantly. Having at least 300 ml of milk daily is highly recommended during breastfeeding. You can also add Paneer (cottage cheese) for the enhanced benefits of milk.

10. Coconut

    Coconut is a commonly used ingredient in Indian households. A nursing mom can have this multipurpose fruit in various forms like cooked or uncooked. You can even have coconut water and also can add coconut oil while cooking your food.

11. Dill Seeds

    Dill seeds or suva are known to be one of the best foods for breastfeeding moms. It also gives relief in constipation and stomach ache due to flatulence. Having these seeds as a mouth freshener after a meal will help you increase mil supply and relieve common stomach aches. These are some of the best foods to increase milk supply. Along with these foods, you need to consume sufficient water and stay hydrated to produce enough breast milk for your baby.

    12. Oatmeal

    Oatmeal is one of the best breastfeeding superfoods for moms. It is rich in fiber and iron which helps you boost milk supply quite easily. Add oats in your roti, paratha or can try overnight oats for a delicious treat and increase breastmilk too.

    13. Pumpkin Seeds

    Pumpkin is known to be a great source of plant-based protein. Pumpkin and pumpkin seeds can help you enhance your milk supply quite quickly. You can eat salted pumpkin seeds and add the fresh pumpkin to your diet regularly in the form of soups and curries.

    14 Whole Wheat Snacks

    Wheat is a very good source of several vitamins and minerals. Adding it to your diet will ensure a good milk supply for your baby. You can eat roti, paratha, whole wheat bread, whole wheat cake, broken wheat Dalia to get excellent benefits of wheat.

    Check here – Broken Wheat Dalia Recipe can also be given to babies and nursing moms.

    15 Ginger

    Eating Ginger is one of the best remedies for morning sickness. And this little root family veggies will be your best friend in this journey of motherhood. Sucking on ginger candies or marinated ginger pieces (you can marinate small ginger pieces with lemon juice and a little salt) would be extremely effective to increase milk supply

    16 Sesame Seeds

    Sesame seeds are a great source of calcium and protein. Consuming sesame seeds regularly will definitely help you to have sufficient milk supply. Sesame seeds also help you heal faster after giving birth.

    Check Here To Know How To Heal Faster After Giving Birth – Postpartum Care Routine For New Moms

    17 Turmeric

    Turmeric contains anti-inflammatory properties. A cup of warm milk with turmeric or popularly known as Turmeric Latte is the best companion for new moms after giving birth. Turmeric is used as a very good healer if one has internal and external injuries. Having turmeric in food and having turmeric milk would help you increase breastmilk too.

    18 Brown Rice

    Brown rice is very good for overall health. The unpolished feature of this rice maintains all the nutrients of rice in it, unlike polished rice. Regular consumption of brown rice will have positive effects on your breastmilk supply.

    19 Almonds

    Almonds are a very good source of Omega 3 acids and are rich in calcium and several other nutrients. Eating 4-5 soaked almonds along with other nuts and dry fruits will add up a lot of nutrients to your diet and help you have sufficient milk supply.

    20 Figs

    Figs are loaded with iron, zinc, magnesium, etc. It improves the reproductive health of men and women. Along with this, figs are also known to be the breastfeeding superfood for moms.

    21 Walnuts

    Rich sources of iron, calcium, protein, fats, and fiber; walnuts help you heal from birth and also boost breastmilk supply. It is known to be one of the best breastfeeding superfoods for moms.

These are some of the best foods for breastfeeding moms. You can also try lactation cookies that will help you increase milk supply in no time. Here is the recipe of No-Bake Lactation Cookies.