Superfoods for Breastfeeding Moms: Boost Your Milk Supply & Energy

This article is contributed by Sheetal Panchal - an expert Nutritionist on the Pre Natal panel for SuperBottoms. As a dedicated pregnancy coach, she specialises in guiding women through every stage of their fertility and pregnancy journey. From pre-pregnancy planning and prenatal care to post-pregnancy support, she offers personalised nutrition and wellness coaching for women facing challenges like PCOS, IVF treatments, and other infertility issues. With years of experience, she is committed to empowering women to achieve their health goals, optimise their fertility, and nurture a healthy pregnancy and postpartum experience.

1. Introduction
2. Why Nutrition Matters for Breastfeeding Moms
3. Top Superfoods for Breastfeeding Mothers
4. Food Chart for Breastfeeding Mothers
5. Key Takeaways
6. FAQs
7. Message from SuperBottoms

Breastfeeding is a crucial phase for both mother and baby, requiring a nutrient-rich diet to ensure optimal health. Choosing the best food for breastfeeding mothers helps sustain energy levels and supports a steady breast milk supply. If you’re wondering what foods increase milk supply for breastfeeding, this guide will walk you through the most beneficial choices.

Why Nutrition Matters for Breastfeeding Moms

A well-balanced diet is essential to provide the necessary nutrients for your baby while keeping you healthy. Consuming the best foods for breastfeeding helps in post-pregnancy recovery, prevents fatigue, and ensures a rich supply of breast milk.

Top Superfoods for Breastfeeding Mothers

1. Oats - Oats are one of the best foods for increasing breastfeeding as they are rich in iron, fibre, and beta-glucan, which help regulate milk production. You can have the same in the form of overnight oats, oats chilla, and oats porridge.

2. Fenugreek Seeds - A well-known lactation food that increases milk supply, fenugreek seeds contain phytoestrogens that enhance milk production. You can soak them overnight and have them in the morning or boil the seeds in water, reduce the water to half and consume that water. 

3. Fennel Seeds - Packed with estrogen-like properties, fennel seeds are among the foods that produce milk for breastfeeding and aid digestion. Roast fennel seeds, add mishri to them, and consume them post meals. 

4. Leafy Greens - Spinach, methi, chauli, shepu, and laal maath leaves are excellent sources of calcium, iron, and folate, making them an essential food for breastfeeding mothers. You can have them as sabzis or add them to your parathas. 

5. Almonds and Walnuts - These nuts provide healthy fats and protein, helping to boost energy and are some of the best foods for breastfeeding mothers. Soak these nuts for better nutrient absorption. 

6. Garlic - Garlic is known to enhance milk supply and improve the taste of breast milk, making it one of the foods to increase milk supply. You can have garlic toast or green garlic/ garlic parathas. 

7. Dairy Products - Milk, cheese, and yoghurt provide essential calcium and protein, crucial for both mom and baby, making them part of a healthy food chart for breastfeeding mothers. 

8. Fatty Fish - Rich in omega-3 fatty acids and DHA, these fish help in brain development and are great foods to eat when breastfeeding. 

9. Eggs - Eggs are a complete source of protein and choline, aiding the baby’s brain development and supporting maternal energy levels. 

10. Halim Seeds - Best for the last, Halim seeds, also known as garden cress seeds, benefit breastfeeding mothers by increasing breast milk production. They are also rich in protein and iron. You can make a porridge or laddoo of it.
    

Food Chart for Breastfeeding Mothers

Here’s a simple daily meal plan for optimal lactation:

• Breakfast: Oatmeal with almonds and a glass of milk.

• Mid-morning snack: Fresh fruit with yoghurt.

• Lunch: Leafy green salad with grilled fish/ paneer.

• Afternoon snack: Handful of walnuts and dates or halim seeds porridge

• Dinner: Lentil soup with whole grain bread and sautéed vegetables.

• Before bed: Warm turmeric milk or chamomile tea.

A nutritious diet packed with lactation foods that increase milk supply is essential for a healthy breastfeeding journey. Choosing the right food to increase breast milk supply can enhance milk production, boost energy, and support overall well-being. Prioritise these healthy foods for breastfeeding mothers to nourish both yourself and your baby effectively.

Key Takeaways

1. Nutrient-Rich Diet is Crucial: Breastfeeding mothers require a well-balanced diet to support both their own health and their baby's development. This diet should focus on foods that provide essential nutrients, aid post-pregnancy recovery, and ensure a steady and rich breast milk supply. 

2. Specific Superfoods Enhance Milk Supply: Certain foods, such as oats, fenugreek seeds, fennel seeds, leafy greens, almonds, garlic, dairy products, fatty fish, eggs, and halim seeds, are particularly beneficial for increasing breast milk production and providing necessary nutrients. 

3. A Structured Food Chart Supports Lactation: Following a daily meal plan that includes these lactation-boosting superfoods can help breastfeeding mothers maintain energy levels, enhance milk production, and support overall well-being.
   

FAQs

Q1 - How can I maintain my energy levels while breastfeeding?

Ans -Maintaining energy levels requires a balanced diet rich in proteins, healthy fats, and complex carbohydrates. Staying hydrated, getting adequate rest, and including nutrient-dense foods like nuts, eggs, and whole grains can also help. Having nimbu paani, coconut water, and buttermilk will help, too.

Q2 - Are there any foods to avoid while breastfeeding?

Ans - Yes, some foods may cause discomfort to the baby, such as caffeine, alcohol, highly processed foods, and gas-inducing vegetables like cabbage and broccoli. Spicy foods and dairy can also sometimes lead to digestive issues in newborns.

Q3 - How much water should a breastfeeding mother drink?

Ans - A breastfeeding mother should drink at least 15-20 glasses of water daily to stay hydrated and support milk production. Drinking herbal teas and consuming water-rich foods like fruits and soups can also contribute to hydration.

Q4 - Can I take supplements along with a healthy diet?

Ans - Yes, supplements like prenatal vitamins, DHA, and calcium can be beneficial, especially if you have dietary restrictions. However, always consult a healthcare provider before adding supplements to your diet.

Message from SuperBottoms

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