Top 10 Super Foods Every Breastfeeding Mom Should Eat

Breastfeeding is one of the best ways to provide essential nutrients to your baby. However, there can be issues such as low milk supply for a lactating mother. It’s important to understand your condition and treat it as it may affect your baby’s nutrition and health.

But don't worry, there are several solutions to tackle low breast milk production. For instance, certain food items can benefit the breastfeeding mother by increasing the breast milk supply and boosting maternal health. Let us understand more about such superfoods for breastfeeding mothers, which can boost milk supply and aid with a well-balanced diet.

Top 10 Super Foods for Breastfeeding Mothers

The following food items can help improve breast milk supply and enhance its composition:

1. Fenugreek

Fenugreek seeds and leaves have several medicinal properties, which have health benefits and may improve milk supply. You can add fenugreek leaves and seeds to subzis, soups and curries. You can also drink water soaked with fenugreek seeds overnight.

2. Oats

Oats may have become your fast friends during pregnancy. They are whole-grain foods that offer a healthy meal option for breastfeeding mothers. Oats also helps to increase the breast milk supply by increasing the oxytocin hormone in your body, which plays a crucial role in childbirth and breastfeeding.

3. Apricots

Apricots offer several health-promoting nutrients and bio-active compounds, which increase prolactin hormone levels that are known to boost the breast milk supply. You can add them to cereal, porridge or dessert to reap their benefits. Additionally, you can consume dried apricots regularly to boost your breast milk supply.

4. Barley

Barley is a fibre-rich grain which promotes breast milk production by increasing the serum prolactin levels in your body. You can add it to recipes such as soups and curries. Barley flour can also be used to prepare paranthas, pancakes, biscuits & crackers. There are several ways you add barley to your daily diet.

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5. Carrots

Carrots pack vital nutrients into your diet and the phytoestrogens present in them can increase the lactogenic effects. You can use carrots in salads or cook them as a dish for daily consumption. Additionally, you may also add carrots to soup or fresh juice along with other ingredients.

6. Fennel

Fennel (saunf) contains phytoestrogens, which are known to increase milk supply. Besides this, it also aids in digestion. You can have fennel water and add fennel powder to subzis, soups and curries. Additionally, you can also add fennel seeds to your cup of tea daily.

7. Moringa

Moringa or drumsticks are rich in nutrients, such as iron and calcium. Besides increasing the breast milk supply, they're a good source of essential nutrients. You can include it in your diet by adding its leaves to soups, stews and curries. You can also try a moringa subzi. Additionally, there are moringa supplements available in powdered or capsule form which can also be consumed.

8. Chickpeas

Chickpeas are rich in protein, bio-active compounds and other micro-nutrients. It also has lactogenic benefits due to the presence of phytoestrogens. Besides increasing your breast milk supply, chickpeas are a great source of energy. Additionally, they are low in fat. You can consume them as subzi, in salads or make hummus.

9. Tofu

Tofu is a soy-rich product, which is known to enhance and improve breast milk supply due to the presence of phytoestrogens. You can add tofu as the main dish to your diet or use it as a salad for consumption.

10. Flaxseed

Flaxseeds are rich in micronutrients and alpha-linolenic acid, which is essential for the growth and development of the baby. An amazing source of Omega-3 fatty acids, flaxseeds are great for you and your baby. You can add flaxseeds to smoothies or salads in order to reap its benefits.

Final Thoughts

As a breastfeeding mother, you must remember that everything you eat will affect your baby's health and growth. By improving your nutrition and consuming a healthy diet, you can not only increase your breast milk supply but also provide your baby with all the nutrition he/she needs during the initial important months of life.

References

1. Ali Z, Bukari M, Mwinisonaam A, Abdul-Rahaman AL, Abizari AR. (2020). Special foods and local herbs used to enhance breastmilk production in Ghana: rate of use and beliefs of efficacy. Int Breastfeed J.

2. Foong SC, Tan ML, Foong WC, Marasco LA, Ho JJ, Ong JH. (2020). Oral galactagogues (natural therapies or drugs) for increasing breast milk production in mothers of non-hospitalised term infants. Cochrane Database Syst Rev.