Being a new mother, you would be busy nursing and taking care of your newborn. You have to feed your baby several times a day. Therefore, it is important to take care of your health by eating proper nutritious food. As you are feeding your baby, whatever you eat will directly affect your baby. Based on your intake, amount of milk secretion will be there.Therefore, it is important to have proper diet which help your baby to grow healthy. Find here the best food for lactating mother.
After child birth, every mother will start getting milk to feed their newborn. For some mothers, there won’t be sufficient milk. Immediately do not decide to go for formula milk for your baby. There are several lactating powders available. Your doctor might also be suggesting few. Try them along with nutritious food. When coming to nutritious food it should be a balanced diet. Since you are in the postpartum period it is necessary to take care of your health as well as you need to have food which helps in lactation.
There is some food which helps nursing mothers in lactation. When you include these foods in your diet it will help in getting more milk for the baby. Do not worry about weight gain during this period. As you feed baby regularly, your weight will reduce gradually. Do not stress yourself while feeding or do not worry if you do not have sufficient milk. As you feed, the milk supply will increase.
Let’s see what are the best food for lactating mother.
Garlic is one of the best food helps in lactation. It has been used from ancient times. Garlic has a lot of medicinal benefits. It helps in food digestion. You can eat garlic in several ways
- Cook garlic cloves and add with milk. Do not add sugar or any sweetener. Having one glass of garlic milk twice a day will increase lactation.
- Cut few garlic cloves and fry in ghee. Mix with steamed rice and eat alternate days.
- Add garlic in the vegetables you eat.
I suggest having garlic milk every day. This is more effective than other ways.
Fenugreek helps in boosting milk supply. Have fenugreek seed along with water or soak few seeds in buttermilk overnight and have it next morning. It also soothes stomach upset and digestive problems.
Adding drumstick in food helps to increase lactation. It also helps to heal your body during the postpartum period. It is rich in iron and boosts immunity. Having drumstick leaves along with your food is very nutritious.
Whole grains like bread, rice and oats are rich in fibre. They keep you full and helps in digestion. A midwife in hospital advised me to have bread with coffee or tea to get more breast milk. It really worked for me. Some say to avoid coffee during the postpartum period. I have the habit of having coffee regularly. It did not affect me in any way. If you don’t want to have coffee take bread along with milk.
Vegetables like spinach, beetroot are rich in iron and helps the anemic mother. Other vegetables like carrot, beans, drumstick will improve your health. Eating vegetables regularly will improve your health and provides immunity.
Having vegetable soup for breakfast is good for health. I had this regularly during my postpartum days. I will provide a simple way to prepare.
- Add drumstick, drumstick leaves, beans and carrot in water and boil for few minutes. (Preferably these veggies. You can add your choice of vegetables too)
- After the vegetables get cooked, filter the water.
- Add salt, pepper,little ghee in the vegetable water.
- Have it regularly with breakfast for 48 days or even after that.
- Eat the cooked vegetable separately or along with steamed rice for lunch.
Consume lots of fruits. You can have fruit juices too. Avoid eating mango and guava till you breastfeed your baby. This will create a vomit sensation and it is not good for the baby.
It is good to drink ginger water during postpartum days. It helps to release gas. When you breastfeed the baby, the baby will suck air along with milk. This will develop gas in the stomach for baby. If you consume ginger water, this will help baby to release gas.
Boil ginger in water for few minutes. Filter the water and store it in the bottle. Drink this as an alternative for water.
Oil and Ghee
Add lot of oil, ghee or butter in your food. This will heal your stomach. Especially if you had cesarean these will help to soothe your stomach and help to recover soon.
Fish is one of the healthiest food in the world. It is rich in protein, omega-3 fatty acids and vitamins. This helps the mother to recover and prevent hair loss after delivery. It also helps to recover from postpartum depression.
Eggs are the rich source of protein and vitamin B12. Taking egg before and after delivery is good for health. It is easy to cook and can be eaten as a snack in the evening. Some think eating egg yolk will put on weight. It is better to take a whole egg as it will not gain too much weight.
Having cow milk regularly is very healthy. It is rich in calcium and helps to improve lactation. If you are having garlic milk or any recommended lactation powder with milk, you need not have cow milk separately.
Nuts and dry fruits
Dry fruits like a pricot, dates, raisins and nuts like almond, pistachio and walnut are highly nutritious. They are rich in vitamin E, omega 3 fatty acids, proteins, fibre, minerals, etc. It helps in lactation ans well as nourishes your skin and hair. You can grind these nuts together and store it as the powder. Add this powder with milk and consume twice a week.
Take supplementary like vitamins and mineral tablets recommended by your doctor. Do not skip it. Have it regularly till the required period. This will support in recovering back to normal health.
Foods to avoid
Avoid these foods during the postpartum period of 48 days. It is good not to consume these foods at least for 6 months.
- Red and green chilly
- Any spicy food
- Gassy foods like potato, raw banana, toor dal (split pigeon peas)
- Outside food
- Junk foods and drinks
- Mother care after Delivery
Food consumed by mother have a direct impact on baby, it is important to have a proper diet. Do not get bored with having this diet. If you eat unwanted or junk food it will immediately reflect in your baby. Have nutritious food and stay healthy.
I hope the information provided on the best food for lactating mother will help you. Ask questions and share your comments. I am here to help you.