Baby Care, Mom, Tips

10 foods to promote the production of breast milk – a guide for modern-day parents

Breastfeeding can be a wonderful yet overwhelming experience for new parents. It is not uncommon for moms to be continually occupied by the thoughts of whether they are producing the right quantity of milk for their tiny tots or not. Almost everyone knows this rule of thumb – the more you feed your baby, the more milk you will produce. Besides, a healthy intake of water there is a lot of food items which are beneficial for lactating moms and can help in boosting your milk supply.

  1. Asparagus
  2. Oats
  3. Brown rice
  4. Garlic
  5. Almonds
  6. Green leafy vegetables
  7. Fennel
  8. Barley
  9. Fenugreek seeds
  10. Carrots

1. Asparagus

The amino acid in asparagus aids the production of breastmilk. It also contains many vitamins and minerals essential for moms to keep themselves in the right shape.

Here’s how you can include asparagus in your diet –

  • Sauté it in olive oil and chopped garlic.
  • Give a twist to Chinese or Italian dishes by adding roasted or steamed chopped pieces of asparagus to them.

It is so mild in taste that you can add it to almost any dish of your choice and make it a potion for lactation.

2. Oats

Though it is fantastic for breastmilk production, it also contains iron and fibre to fuel your body. New moms are always on their toes. Keep up with your little one by including oats in your diet.

Here’s how –

  • Start your day on a bright note by eating oatmeal for breakfast.
  • If the thought of eating oatmeal by itself doesn’t sound very tempting, mix it with fruits your choice.
  • If you have a sweet tooth, you can also include oats in pancakes, muffins, cookies and so on.

3. Brown rice

Whole grains are highly beneficial for lactating moms, and brown rice tops that list. It also contains B vitamins, folate, iron and magnesium – all of which can boost the growth and development of your baby. Switch the white rice in your house with brown, and you are good to go!

4. Garlic

The times are tough for everyone, and boosting our immunity is a pressing concern. Garlic is a fabulous option for that. Moreover, it also lowers the blood sugar level and has anti-inflammatory properties. A lot of doctors recommend garlic for moms whose breastmilk production is on the lower side.

We understand that it can be a bad idea to eat garlic on its own, but you can use it in almost every dish. You can also stir-fry a couple of cloves and add them to your soup.

5. Almonds

Though childbirth is an exhilarating experience, it demands a lot from the moms. The right vitamins and minerals can help in postpartum recovery to a great extent. Here, almonds come in the picture.

When it comes to making them a part of your daily routine, there is no dearth of options. Let’s have a look at some of them –

  • You can eat them on their own.
  • Soaking them in warm water overnight and eating them in the morning is also a good idea.
  • You will be amazed by how tasty they can make a smoothie.
  • You can also make a parfait with yoghurt, nuts and fruits.
  • Almonds are also an ingredient in most of the desserts.

6. Green leafy vegetables

We can never stress this enough – finish that bowl of greens! Vegetables like spinach, kale, lettuce and beet leaves contain iron, folate and calcium. Thus, they are essential for the healthy development of your baby. They also have detoxifying properties.

Though their consumption in moderate quantity ensures nourishment, going overboard can give your baby diarrhoea. Avoid including fresh leaves in salads to diminish the possibilities of catching a food-borne disease.

7. Fennel

The properties of fennel closely resemble that of estrogen. Besides, acting as a catalyst for breastmilk production it also helps in relieving colic in newborns.

Let’s have a look at some of how you can include fennel in your diet –

  • The next time you make yourself a cup of tea, include either the seeds, roots or leaves of fennel.
  • The most popular use of fennel is in soups and stews.
  • Well, chuck it – go ahead, chop it and add it to any dish you want!

8. Barley

Barley increases the production of prolactin, the hormone which boosts the production of breastmilk. It is also a great source of vitamins, minerals and antioxidants. We are sure that most moms would already know the host of benefits this wonder grain has.

Let’s explore how this healthy grain can become a delicious addition to your diet –

  • Hydrate yourself by boiling some barley in water, straining it and pouring it in your bottle.
  • Porridge is a pretty popular breakfast option.
  • Add barley to soups, stews and salads.
  • According to us, the most exciting idea would be to prepare a barley risotto.

9. Fenugreek seeds

No matter how modern we become, the traditional ways do help out at times. Fenugreek seeds have been used by lactating moms since time immemorial to boost the production of breastmilk. If fitting into your favourite pair of jeans is also a concern for you, let us tell you that it will help you in weight loss. It also keeps a check on cholesterol and blood sugar level.

Confused about how to include “methi” in your diet, read on –

  • “Methi water” can be prepared by adding fenugreek leaves to a cup of water and leaving it overnight.
  • You can also add it to your milk or morning tea.
  • Fenugreek seeds are an ingredient in most of the vegetables that we cook at our places.
  • Treat yourself to mouth-watering “methi laddoos”.

10. Carrots

Carrots are rich in vitamin A and beta-carotene. They are great for lactating moms because of the same.

There are so many ways to include delicious carrots in your diet plan –

  • Eat them as a snack on their own or with some hummus.
  • Start your day with carrot juice.
  • Cook a healthy carrot and potato stew.

Well, that’s it for now. Do you have any suggestions for the food items that we can add on this list? If yes, reach out to us. We would love to hear from you.

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