You just spent the last nine months worrying about what you were eating and drinking because of your baby's development and now it's nursing time so be watchful again. It is important that you maintain regular meals when breastfeeding to gain essential nutrients and also to increase breast milk levels.
FOODS TO BOOST BREAST MILK ARE:
- WATER: Though water isn't technically the food but it's an essential aspect of ensuring you will have an adequate supply. you need to keep yourself hydrated- 8 glasses of water intake each day is a must. In the early stages of your breast feeding it's a necessity to have a bottle of water next to where you are going to nurse.
- OATS: It is fantastic for building and maintaining milk supply. enjoy a hearty bowl of oats in the mug/ sprinkle them on your dishes but make sure you are eating daily.
- GARLIC: Adding garlic to your food not only adds flavors and make it delicious but also boosts milk supply.
- FENNEL: Fennel is a herb which is an excellent source in increasing the best milk. It is full of phytoestrogens. bonus for those who have upset belly or unhealthy digestion.
- NUTS: Sometimes being a new mom can make you feel little nuts. Take a breath, grab a hand full of nuts and enjoy a snack that will help you supply. cashews, almonds are the most popular for giving your milk a boost. They are also high in good fats and antioxidants. Many commercially available nuts are heavily oiled and salted. opt for low salt or salt-free versions if possible.
- SESAME SEEDS: They are not only delicious but high in calcium also but you need to get more than just a dash of seeds to help you boost your milk.
- GINGER: It is another widely used milk boosting food. Try it in various recipes specially mock-tails like
- HERBS: Herbs like fenugreek, ajwain, cinnamon and jeera are often used to increase breast milk supply. As long as you consume in small quantities they are generally considered safe for your baby.
- MILK: Milk has calcium, proteins, and essential fatty acids which promote lactation and also keeps the bones of the mother healthy.
- GREEN LEAFY VEGETABLES: Green leafy vegetables like spinach, kale, cabbage, beans. bottle gourd etc is rich in minerals, calcium, folic acid and iron which will support breastfeeding and encourage milk production. You can make your dish more nutritious by adding these vegetables to your dals, kneading them in dough, adding them to soups, etc.
Adding these foods to your diet provides you with important nutrients and may gently increase your milk supply.Always watch your baby for reactions whenever you eat something. Check with your pediatrician if you have any concerns.