Motherhood is a blessing. It is probably one of the most fulfilling things you will do as a woman. But this blessing also comes with its challenges. From conception to pregnancy, leading on to childbirth and then the life-long commitment to your children, every step in the way requires you to be prepared. Caring for your baby’s nutrition is one of these steps. And your baby’s nutrition and your own nutrition go hand in hand. That is why it is important to know the diet for breastfeeding mothers to increase milk.
Reasons for decreased milk production
There are many reasons for decreased milk production. Before we discuss diet for breastfeeding mothers to increase milk, let us take a look at those reasons.
Sometimes it is just a normal delay in the production of milk due to an imbalance of hormones. Often times when you go through an operative delivery (C-section) your hormones take some time to adjust. This leads to a delay in milk production. Keep on trying to feed the baby. You will get there! When the baby will start drinking, your body will start producing.
You may be taking some medicine that will cause a decrease in your milk. Consult your OB-GYN to discuss the pills you are on.
Milk production is a supply and demand procedure. If your baby is not drinking enough milk due to improper sucking, less milk will be produced. To counter this, use a breast pump to evacuate and store the milk so that more can be produced.
Infection in your milk ducts can also cause a decrease in your milk formation. Mastitis or inflammation of the breast can also cause pain and soreness. Take care of your hygiene and keep pumping. Use supportive bras and apply soothing lotions on your cracked nipples.
Last but not the least, what you put in your body is going to be reflected in what you produce. Poor diet and nutrition will affect your milk production majorly. You will have to modify your intake to produce enough milk for your baby.
Diet for breastfeeding mothers to increase milk
Written below is a list and description of diet for breastfeeding mothers to increase milk. Give them a read.
Eat your greens!
The best diet for breastfeeding mothers to increase milk is the green portion of your plate. Vegetables contain many essential vitamins and minerals that are needed by your baby. Carrots and green leafy vegetables like spinach will boost production as well as the nutritious value of it.
Fruits are also an important component of the diet for breastfeeding mothers to increase milk. The following fruits should be taken at different times during the day: Apples, oranges, apricots, strawberries, and bananas. Watermelons are also good for you as they give you vitamins as well as plenty of water.
Oatmeal, Oatmeal, Oatmeal! Write this on a sticky note and paste it in your room. Oatmeal will keep your immunity (protective mechanisms of your body) in a perfect state. You need your immunity for yourself and your baby. Antibodies and other protective agents are secreted in the milk for your baby. They will be produced by your body only if you are giving your body the building blocks for the formation. Add almonds and nuts in your snack routine to get those building blocks.
Fish and chicken have the necessary proteins that make your milk the power-drink for your baby. Make up yummy dishes with chicken and fish as your meals. Make sure that you are having your white meat if you are not a vegan. For people following the vegan diet, add pulses, legumes, and barley to your diet for these much-needed proteins.
Garlic not only adds aroma and flavor to your food but also gives your milk production a nudge in the right direction. Baking a garlic bread is as easy as counting one-two-three. You should get in your kitchen and spend your weekend making lots and lots of garlic bread. It will be a therapeutic and fun activity!
Do not forget your carbs! You need them. They are the basic building blocks for everything. If you are worried about the weight gain, take them in a moderate amount mixed with other healthy components. Your baby needs sugar, honey! Bake muffins, make banana and garlic bread, French toasts, and sweet potatoes. Preparing a diet for breastfeeding mothers to increase milk can be a fun activity to spend time.
Milk! Cheese! Yogurt! These are some must-haves for you. And you can integrate them into so many fun recipes. Make up yummy milkshakes. Arrange wine and cheese tasting at your place. Buy flavored yogurt. Keeping up with your diet needs does not have to be tedious and boring.
Also Read: Things To Do Before Pregnancy
There are so many seeds that you can add to your meal. Garnish your meals with seeds like cumin, sesame, fennel, fenugreek, and flaxseed. These seeds not only help you in burning body fat but also increase your milk production. You can add these seeds for aroma and flavor in your tea or smoothies as well.
Teas and essential oils
Green tea and detox teas, as well as essential oils taken from seeds, can help in milk production. Use olive oil or sunflower oil instead of your regular cooking oil and you will notice a huge boost in your milk production.
Hydration is the key. Milk is a liquid, so naturally, you need to keep taking fluids and water to keep a healthy production. Everything in your body needs water. Your skin, your kidneys, your breast milk, everything needs water to function properly. Take a minimum of eight glasses of water daily to get that milk flowing.
A final word on the diet for breastfeeding mothers to increase milk
Giving a quick read to the above discussion must have cleared up in your mind what you need to do now. Get yourself a journal or a diary. Start scribbling the recipes you need to make. Also, do not forget to add these items to your grocery list! Shop. Bake. Cook. Enjoy.