Foods to increase breast milk supply

Breastmilk is highly nutritious and is the prime source of nutrition for baby’s proper growth and development.Traditionally post-baby birth, a new mom is provided with foods to increase breast milk supply.

Breast milk supply is generally based on supply and demand.A breastfeeding mother needs to eat both for herself and her baby.

Many mothers fear that they will become fat.Research has shown that mothers who breastfeed their baby are able to lose weight more easily than those who do not.

Most of the nursing mothers have lots of questions with respect to the foods to increase breast milk supply. As a new mother, it’s totally natural to worry about whether or not your baby is getting enough milk and regarding what to eat and what not to eat in order to produce and provide the required quantity of milk.

Can breast massage help with milk production?

  • Yes, a breast massage will clear the milk ducts and improve milk production which causes the milk to flow more freely.
  • And this triggers your milk glands to produce more milk.

Benefits of breast milk for the baby

  • Ideal nutrition for baby.
  • Enhance cognitive skills.
  • Promotes a healthy weight gain.
  • Fewer chances of diarrhoea and vomiting.
  • Strengthen the immune system of the baby.
  • Protects against respiratory and gastrointestinal infections.

Benefits of breastfeeding for the mother

  • Helps to lose weight.
  • Lower the risk of breast and ovarian cancer.
  • Reduces the risk of post-delivery depression.
  • Build a strong emotional bond between a mother and baby.
  • Reduces the risk of type 2 diabetes and osteoporosis.

Find out foods to increase breast milk supply and increase milk supply by eating the right kinds of food, like the ones listed here.

Foods to increase breast milk supply

Galactogogues

When a mother is breastfeeding, she needs to include Galactogogues in her diet. Galactagogues are foods or drugs that increase the production of breast milk.

There are certain food items that can specifically help in increasing milk production. Such foods are known as a galactagogue.Here are some foods to increase breastmilk supply that should be included in the diet plan for lactating mothers:

1.Fenugreek, Fennel and Cumin seeds(same procedure as fenugreek)

  • Boil a teaspoon of fenugreek seeds with a cup of water in a pan.
  • Simmer for 5 minutes and strain.
  • Consume fenugreek water about 3 times daily to increase your breast milk supply.

2.Milk, Garlic and Moong Dal

Recipe 1:

Ingredients:

  • Moong Dal(1 cup)
  • Parboiled rice(1 cup)
  • Dry ginger(small piece)
  • Garlic(10-12 cloves)
  • Coconut milk(1 cup)
  • Salt(as required)
  • Water(4 cups)

Method:

  • Soak moong dal and parboiled rice in water for 15 mins.
  • Then wash them in running water twice.
  • Now in a cooker add moong dal, parboiled rice, crushed dry ginger and peeled garlic.
  • Next add water, coconut milk, salt and pressure cook for 4 to 5 whistles.
  • Consume it warm.

Recipe 2:

Garlic with palm jaggery

  • Roast garlic in ghee grind it and have it along with palm jaggery.

3.Sesame seeds

Ellu Urundai(sesame seeds ball)-Recipe

Ingredients:

  • Black sesame Seeds – 1.5 cup
  • Palm jaggery – 1 cup
  • Water – 1/4 cup
  • Ghee

Method:

  • Take a pan and dry roast sesame seeds until they pop now switch off the flame and allow it to cool.
  • Now grind the sesame seeds coarsely.
  • On the other hand, take a pan, add the palm jaggery with water and allow it to melt.
  • Filter the palm jaggery as it may contain sand.
  • Again use the pan add the filtered palm jaggery and keep stirring it until it becomes a thick consistency.
  • Add the coarsely grounded sesame seeds, mix well, add ghee and off the flame.
  • Allow it to cool.
  • Now you can start making them into small balls shape.

4.Spinach 

Arai keerai -Recipe

Ingredients

  • Arai keerai(1 bunch)
  • Small onions(5)
  • Cumin seeds(1 tsp)
  • Garlic(4 to 5)
  • Turmeric powder(1/2 tsp)
  • Asafoetida(1/2 tsp)
  • Moong dal(1/2 cup)
  • Tomato(1)
  • Gingelly oil(2 tsp)
  • Salt to taste

Method:

  • Take a pan add gingelly oil, cumin seeds(allow it to pop), small onions, tomato(2), moong dal, turmeric and water.
  • Close the pan using a lid.
  • After the dal has cooked add chopped aria keerai and allow it to cook.
  • Do not close the lid while cooking spinach.
  • After spinach has cooked serve it with hot rice.

5.Almonds

  • Soak 4 to 5 almonds overnight in water.
  • Next morning peel the skin and enjoy eating ur almonds.

6.Carrot and Beetroot

  • Vegetable soups made out of spinach, bottle gourd, Beetroot and Carrots are considered to be super beneficial for breastfeeding mothers.

Ingredients

  • Carrot – 1 medium sized
  • Onion-1 finely chopped
  • Beetroot – 1 small sized
  • Spinach-1 small cup
  • Bottle gourd-1 small sized
  • Garlic – 5 small cloves finely chopped
  • Salt – as needed
  • ghee- 1 tbsp
  • Cumin seeds – 1 tsp
  • Pepper powder – 3 tbsp
  • Water – as needed

 Method

  • Wash carrot, beetroot, bottle gourd and spinach in running water.
  • Remove the skin off from carrot, beetroot and bottle gourd.
  • Chop the vegetables into equal size small cubes and put them into pressure pan along with spinach, onions and garlic.
  • Add enough water covering the veggies.
  • Pressure cook the veggies on a medium flame for 3 whistles.
  • Once the pressure is released open the cooker, the vegetables will be soft and transparent.
  • Transfer the cooked ingredients to a blender.
  • Grind it to a smooth paste with the water used for pressure cooking.
  • Then add a tbsp of ghee in a pan, add cumin seeds. Stir it for 2 minutes. Then add ground vegetables paste along with required salt & pepper powder. Bring it to a boil and Switch off the flame once done.

7.Liquids

Good sources of liquid foods include:

  • water
  • coconut water

Benefits

  • For a healthy, plentiful milk supply it is important to drink enough water; at least eight glasses a day.
  • Before feeding your baby hydrate yourself by having warm water or milk.
  • Drinking a liquid half an hour prior to feeding is most beneficial.

8.Fish-Rich in proteins

Fish varieties such as Salmon, Paal sura increases breast milk supply to the maximum.

Ingredients

  • Pal sura- 4 to 5 pieces
  • Egg whites-2
  • Small onions-(10)
  • Turmeric powder-1/2 tsp
  • Garlic(10 cloves)
  • Ginger(1 small piece)
  • Pepper powder
  • Cumin seeds(1 tsp)
  • Curry leaves
  • Salt
  • Gingelly oil(1 tbsp)

Method

  • Wash and steam cook pal sura for 15-20 mins in low flame.
  • Once cooked, remove the skin and mash with your hands like puttu.
  • Take a pan add gingelly oil and cumin seeds.Allow the cumin seeds to pop.
  • Now add chopped ginger and garlic.
  • After the raw smell goes add onions, egg whites, turmeric, salt and curry leaves.
  • Then add the pal sura and close the lid of the pan.
  • Allow it to cook for 5 mins.
  • At last add pepper powder.

 9.Whole grains

Good sources of  Whole grain foods include- whole wheat flour, Oats and broken wheat, Brown rice, ragi, etc.

Benefits:

  • Whole grain foods are highly nutritious and easily digestible.

10.Shatavari

Method

  • Mix one spoon full in a glass of warm milk and take it in the morning at breakfast. You could have it twice as well.

Note of caution

 Keep in mind that supplements are not the same as fresh foods. Before taking any supplement versions of milk boosting foods, talk to your doctor or a lactation consultant. 

11.Turmeric

Firstly after coming to the room after delivery achi(grandma gave me a medicine called kasthuri which u will get in nattumarunthu shops.

Achi gave me kasthuri folded in 1 betel leaf and asked to me eat as it keeps the body warm.

Benefits:

  • Helps to secrete more milk, prevents from shivering, cold and fever.
  • It helps the uterus to shrink back to its pre-pregnancy state.
  • Removes dirt from the uterus.

The 2nd day after delivery early morning on empty stomach I had turmeric medicine.

Method: Grind 2 turmeric finely in mixy, sieve it and add gingelly oil to it and make into 3 small balls.

Foods to avoid in Indian diet plan for lactating mothers

  • Spicy foods
  • Oily foods
  • No aerated drinks
  • Caffeinated drinks
  • Cigarettes
  • Alcohol

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