The Right Food can boost Breast Milk Production :
Mothers can experience lactation issues due to many
reasons. Experts suggest nutritious food to increase breast milk supply
The joy of a mother multiplies when she nurses her bundle
of joy soon after birth. Breast milk creation normally happens within 48 hours
of delivery. Oftentimes, breast milk production will be minimal initially and
gradually increases over time.
However, some women have issues with lactation altogether.
Anjana B Nair, consultant dietitian at Motherhood
Hospitals, Bengaluru, says that there are three reasons why mothers experience
low breast milk supply. “Low breast milk supply can occur due to physiological,
psychological or hormonal issues.”
However, experts say that it’s natural for mothers to
experience this and point out that consuming natural sources of food can increase breast milk substantially.
Increase your calorie and protein intake :
While breastfeeding, the body tends to use more protein. Thus, it
is important to include high-protein and high-calorie food to increase breast
milk supply. “Proteins like lean meat are advisable,” says Nair. “If
you are a vegetarian, you must get your proteins from pulses, grains etc.”
According to the Centres For Disease Control and Prevention
(CDC), breastfeeding mothers need to consume an additional 330 to 400
kilocalories per day, compared to the calories they were consuming before their
pregnancy. This is because breastfeeding tends to burn calories.
“Make sure you don’t eat junk food during breastfeeding.
Ensure you get your calories from proteins instead,” says Dr Varini, senior
consultant, obstetrics and gynecologist, Milann Fertility and Birthing
Hospital, Bengaluru.
Fenugreek and garlic increase breast milk supply :
Experts say that fenugreek seeds are a good source of fibre
and can be added to your food to increase breast milk supply.
Garlic is a galactagogue (food that promotes breast
milk production) that experts advise to consume to stimulate breast milk
supply. “It is perfectly safe for the baby and will not affect the taste of the
breast milk at all,” says Dr. Varini.
Nair adds that oats and barley can also help with breast
milk production.
Consume calcium-rich food :
Calcium consumption is necessary during breastfeeding
because the mothers lose bone density during the process. Consuming
calcium-rich food is helpful for both the mother and the infant, and it
especially aids in the infant’s bone development. “Leafy green vegetables like
spinach and kale are good sources of calcium,” says Dr. Varini. “Raggi and
millets are also good to increase breast milk supply,” she adds.
Rely on supplements only when required :
Supplements are only suggested if the mother is
deficient in nutrients that can cause low milk production. “I would only
recommend supplements with a doctor’s approval. Otherwise, consuming natural
sources such as dry fruits, fruits and vegetables will suffice,” Nair says.
“We usually prescribe iron and calcium supplements because
those are the nutrients mothers lose the most while feeding the baby,” adds Dr. Varini.
Food to avoid while breastfeeding :
Experts say that there is no specific food one must avoid
while breastfeeding. “It’s a myth that mothers should avoid foods that can pose
a risk to the baby’s health,” Dr. Varini explains. “However, mothers must
ensure that they consume a nutritious and balanced diet to increase breast milk
supply. Food sources can only change the quantity of the breast milk, not the
quality.”
Nair, however, advises cutting down on caffeine-infused
drinks as they can sometimes hinder the breast milk supply. “I suggest
minimising the amount of tea and coffee consumed during the day. You could also
consume these drinks in less concentration,” she explains.
The same goes for spicy and fried food. “Spicy and fried
food will not alter the taste of the breast milk for the baby; however, it will
cause discomfort in the mother’s digestive system due to the hormonal changes
that are taking place in her body,” says Nair. She also stresses avoiding
alcohol during breastfeeding as it will further decrease the supply of breast
milk and may cause health risks to the baby.
Takeaways :
Breast milk supply could decline owing to psychological,
physiological and hormonal changes in the mother.
Consuming a high-calorie diet rich in proteins and calcium
can naturally increase breast milk supply.
Some natural sources that can increase breast milk supply
are fenugreek seeds, garlic, barley and ragi.
Doctors recommend limiting the consumption of tea, coffee
and alcohol.
