Being a new mom is not easy, especially when it comes to breastfeeding. You’re technically dealing with two new bodies (yours and your baby’s) and then there’s self-doubt, uncertainty, pressure and to top it all- stress. Which by the way is very normal.
The milk production by your body heavily depends on how many calories you consume, which tends to leave you hungrier. So, lactating mothers need to increase nutrient consumption and include the right foods in their diet. Based on our research, we are listing some easily available lactogenic foods for new moms and a way to include them in their regular diet.
Fenugreek Seeds
One of the key ingredients in Indian cooking, fenugreek is a herb which is a rich source of plant-based estrogen. Hence, it helps in increasing breastmilk supply.
How can you consume Fenugreek seeds:
Boil a spoonful of fenugreek tea in a glass of water for about 10 minutes on a low flame and have it as tea.
Oats
Oats have been in the ‘health’ scene for a long time and solid reasons. It is the best source of calcium, fibre, iron, and other essential nutrients. In addition, it has saponins that help increase the efficacy of breastmilk supply hormones.
How can you consume Oats:
Home-made oats bar with jaggery can come in handy during in-between snack times.
Garlic
Readily available in our desi households, garlic is rich in galactagogue and should be a key ingredient in a breastfeeding mother’s diet. Garlic also is said to have natural compounds that enter a mother’s milk and strengthen the baby’s immunity.
How to consume Garlic:
Add chopped cloves of garlic as tadka to your everyday savoury meals.
Barley
One of the richest sources of beta-glucan, barley increases prolactin levels in mothers. Not just that, it is also great for the new mother’s body and their post-childbirth recovery process.
How to consume Barley:
Barley malt can be made by allowing the grains to germinate, which overtime becomes a sweet syrup and can be topped on a lot of food items during sugar cravings.
Sesame seeds
Being a great source of omega6 fatty acids, minerals and calcium, it is one of the best sources of breast milk supply given it carries a high level of estrogen.
How to consume Sesame Seeds:
Sprinkle it on your salads, yoghurt or just go the Indian way by preparing laddoos.
Papaya
Papaya has lots of health benefits and one of them is that it keeps a check on the production of a hormone called oxytocin present in breast milk. It is undoubtedly the top food a new mother must consume for her and her little one’s health.
How to consume Papaya:
Just have it as is in your fruit salad.
Ginger Root
Ginger must be included in the new mother’s regular diet to stimulate breast milk supply. Like garlic, it also has galactagogue that helps in maintaining milk production. It is also great for mothers who are healing from the physical trauma of childbirth.
How to consume Ginger:
Add it to your daily cup of chai.
Hope we helped. However, it is always advisable to consult your doctor before making dietary changes, or any changes at this critical new mom stage.
