Breast milk is something that cannot be compared to other supplement or food. Breastmilk is highly nutritious and the prime food needed for baby’s proper growth and development. Many women suffer from the problem of inadequate breast milk. We bring to you 31 Indian Foods to Increase Breast Milk Quickly.
This diet for breastfeeding mothers to increase milk actually works and is effective. Though, not the only way to do so. One prime thing to increase milk supply is to keep nursing your baby. Your baby can help you in the most appropriate way to increase the supply, rather than any other method. You have to nurse frequently to help out the problem.
Talking about the food, some herbs and galactagogue foods are responsible for the quality and supply of milk. For that, you may include these foods in your diet.
Indian Food To Increase Breastmilk
- Spinach and beet leaves
- Fennel seeds
- Fenugreek seeds
- Basil leaves
- Unripe Papaya
- Brown rice
- Cumin seeds
- Sesame seeds
- Dill leaves
- Poppy seeds
- Water and juices
- Sweet potato
- Bottle gourd
- Brewer’s yeast
- Cow’s milk
- Lactation cookies
Increasing breast milk naturally
- Nurse regularly
- Eat adequately
- Feed only breast milk to baby
- Stay fit while breastfeeding
Foods to Increase Breast Milk Quickly
Oats have a lot of benefits with them. Apart from easy and quick to prepare, it helps keep blood pressure, cholesterol, and weight in check and supports the immune system as well. Oats are rich in calcium and fibre and thus helps increase the milk supply. It also prevents the occurrence of diabetes during post pregnancy. You can have a bowl full of oatmeal for breakfast or can also go for oat cookies.
Salmon is rich in omega-3 and essential fatty acids required by the body as they are highly nutritious and vital for breastfeeding mothers. It helps boost lactation hormones by making the milk more nutritious and healthy. It simply improves mother’s health so that she can produce the hormones necessary for milk production You can go for the boiled, steamed or the grilled one for your meal.
3. Spinach and beet leaves
These contain a high amount of calcium, iron, vitamin K, vitamin A and folic acid. Iron is required by the anaemic mothers. It also helps to make the baby stronger. It contains some plant chemicals which prevent breast cancer. You can take the leaves and make soup or can make a paratha for a meal. Remember to eat spinach carefully and in some alterations as too much of it can cause diarrhoea in your baby.
Carrots are rich in beta-carotene and vitamin A which are needed by the lactating mothers. Like spinach, it does help a lot for increasing lactation. It provides with energy and improves the quality and supply of milk. Having a glass of carrot juice with lunch or breakfast will work as an amazing food for lactating mother. You can directly snack on it or can even make a soup of it. In winters, you can go for blended carrots stirred with warm milk and sugar as it soothes the body.
5. Fennel seeds
Fennel is a rich source of vitamin C. and one of the foods to increase breast milk quickly. Apart from this, it also aids in digestion and settles an upset belly. It also helps control colic under babies. You can have it along with seasonings or can add it to your tea or milk. It can also be used as a mouth refresher, just pop a few seeds into your mouth after the meal.
6. Fenugreek seeds
Fenugreek is a great source of iron, protein and vitamin C. It enhances the milk’s quality and also increases the milk supply within a few days of consuming the fenugreek herb. But if you are prone to asthma or allergies, you have to be careful with it. You can toss in the seeds with flavouring and seasoning or have it along with some rice.
Garlic is considered as the most popular food to boost lactation in nursing mothers. It has been known since ages for its various medicinal and lactogenic properties. Consuming garlic prevents all types of cancer.
When mothers took a garlic supplement before nursing; babies took more milk and that too more frequently. You can add it in the vegetable of your choice or you can sauté a handful of garlic cloves in ghee and complement it with steamed rice.
8. Basil leaves
Basil is rich in vitamin K and is a great source of antioxidants which gives a calming effect to a person which is required while lactating. It helps to improve the bowel movements and maintains a healthy appetite. It even boosts the immunity levels in your baby. Along with many benefits, it will increase your milk supply as well. You can add a few sprigs in your tea or can boil them in hot water and have it the first thing in the morning regularly.
The food not only boosts lactation but also keeps the person hydrated. You can go for homemade barley solution by boiling barley in some water and have the solution throughout the day or toss in the barley with other vegetables.
10. Unripe papaya
Unripe papayas are a part of South Asian cuisine. It is a traditional galactagogue over there. It has a natural sedative which helps you to relax and feed baby better. You can go for green papaya salad or toss it with flat noodles.
Chickpea, the food rich in calcium, fibre and B-complex vitamins is considered as a protein snack and the lactation booster for nursing mothers. You can soak chickpeas overnight, boil them in the morning and have some with vegetable salad or directly snack on some boiled and mashed chickpea with some garlic and lemon juice.
A power-house food for nursing mothers has a high content of fibre, vitamin A, C and K. It provides with the increase in hormones that are essential for lactation. It is a must-have food for the nursing mothers. Wash and chop asparagus, boil it with the milk, strain and drink for a better and healthier milk production.
13. Brown rice
Brown rice is the unprocessed rice with just the outer-most hull being removed. It provides with that extra energy required by the moms post pregnancy. Deals with disturbed sleeping patterns and mood swings and increases appetite. The food stimulates the hormone which is responsible to boost lactation.
14. Cumin seeds
They are a great source of iron and helps boost milk supply. But have them in moderation, a frequent intake can harm as well. Cumin seeds are well known for its digestive properties and fantastic flavours. You can add it as a spice in the curries to make them more exotic or add a pinch of cumin powder to buttermilk or milk and drink it.
15. Sesame seeds
The food rich in calcium is very helpful to boost milk supply. Both the black and white sesame seeds are beneficial. Just try to have the crushed seeds to make out most of it as uncrushed seeds will have the husk which will simply pass through the digestive tract without providing any benefit.
You can try tahini, a sesame paste and spread it as salad dressing or on the cookies or vegetables. You can also go for making halva from it or can have til ladoos also if you are sweet-toothed.
16. Dill leaves
These look like a bunch of fine, dark green silky hair. The food rich in fibre and vitamin K is believed to boost milk supply. It also helps replenish the blood loss during pregnancy. You can add some to the pancakes or to seasoned yoghurt.
A great source of iron and calcium is good for lactation. It helps boosts immunity levels and enhances the nervous system of the baby as well as the mother. Have it steamed with some flavours or use it with vegetable fillings.
Also, Watch – Foods that you must avoid during Breastfeeding
18. Poppy seeds
It is vital for the nursing mothers to be relaxed and calm during lactation. Poppy seeds have several sedative properties which help your mind and body to relax and calm down. Be cautious while taking it and take in moderation. Roast the seeds and add to hot milk with some sugar or to puddings and porridges.
Dried fruits like apricots or dates are rich in calcium and fibre which help boost lactation. It also helps balance the unbalanced hormonal changes during and post pregnancy by its certain chemicals. You can include apricots and walnuts in your oatmeal diet or snack on directly.
20. Water and juices
Well not a food, but yes the most important aspect of lactation is water. It keeps you hydrated all the time and also increases the total milk volume per feed. Drinking water and juices boost lactation. It also prevents you from being dehydrated and replaces all the fluid lost during lactation.
There is no need to drink water all the time, but drink the required amount, like have a large cup of water when you feel thirsty or before you start to nurse your baby and keep a bottle of water with you so that it can remind you to drink some water.
21. Sweet potato
It is a major source of potassium, magnesium and vitamin C and B complex. It also contains energy-producing carbohydrates which are needed against fatigue. You can make a smoothie of an apple with baked sweet potato or use it as a pudding for dessert. Surprising, but it also helps to increase breast milk supply.
22. Bottle gourd
It is a very less liked vegetable but is highly nutritious. It has a lot of water content which keeps the mother as well as the baby hydrated and helps to increase the milk quality. It is easy to digest. You can use it to make a sweet pudding or drink freshly made bottle gourd juice to balance the increased sugar levels in your body but do not store it.
Have a handful of nuts and snack on them. Not all the nuts boost lactation but some specific ones like cashews, almonds and macadamia are the best to increase milk supply. They are also rich in several good fats required by you and your baby like omega-3 and vitamin E which helps lactation stimulating hormones to produce more milk. Go for raw nuts, add it in your oatmeal or have some with warm milk.
24. Brewer’s yeast
Brewer’s yeast is used to make beer. It is made from a fungus and is highly nutritious. It is rich in iron, protein and vitamin B. It helps increase your milk supply and also helps to fight fatigue and baby blues.
It passes to your baby through breastmilk and for some infants, it may be irritating and the child may develop colic disease or diarrhoea. If something like that happens, stop consuming it. Also, if you are diabetic, consult your doctor first. You can take the tablets of brewer’s yeast or use it as a mother milk increase powder.
It is one of the oldest and most cultivated crops and is highly nutritious being full of vitamins, minerals and amino acids. Alfalfa is considered as a main source of food for dairy products so as to increase milk production. You can include it in your breastfeeding diet but do not overdo it. You can take it as supplement in the form of a tablet or add the seeds to your salad or sandwich.
Rich in vitamin A, iron and calcium, dandelion is considered one of the best foods to increase breast milk. It helps to increase milk supply and aids post pregnancy recovery. It’s all parts are edible, the roots as well as leaves. It also helps in treating gastrointestinal problems, loss of appetite, urinary tract infections, etc.
You can add it in your salad or drink dandelion tea. It may cause dermatitis in individuals with sensitive skin so be cautious. It may also cause mouth sores or a severe allergic reaction to some people. Do not use dandelion at all if you take lithium, antibiotics or antacids.
All over the world, you can find commercial packaged lactation teas marketed for increasing milk supply. They are usually the combination of galactagogues and should be strictly used according to the described dosage only. Most common teas are alfalfa, marshmallow root, red raspberry leaf, goat’s rue, etc. One should consume only the one made from fresh and organic ingredients as it will help the most.
You might always have thought that what makes a difference between various colours of dal whenever you come across them in supermarket or a grocery store. Well, next time when you go to buy any pluses, buy the red dal or masoor dal as it is rich in iron and protein and also improves your milk supply. Cook it like you cook any other dal or as according to your taste and comfort.
Consuming ginger during your breastfeeding phase can effectively enhance your breast milk production. It is one of the easily found ingredients at home and promotes healthy milk supply. You can safely consume fresh ginger but do not consume the ginger supplements available in the market without consulting your doctor.
If you suffer from significant blood loss during childbirth, do not consume raw ginger at all in the early postpartum. It may also increase the risk of haemorrhage in the breastfeeding mothers.
30. Cow’s milk
It includes a lot of calcium and EFA which promotes milk production and supply. You must include at least 2 to 3 glasses of cow’s milk every day in your diet.
31. Lactation cookies
The last and the most easiest and helpful are the lactation cookies. It is the best secret among lactating mothers to increase and maintain milk supply. The main ingredient in these cookies is galactagogues which are the substances that help promote lactation in humans as well as animals. It can be found in many foods and herbs. Start with a few cookies and increase if needed.
These are the best foods to increase breast milk supply. Introduce these in your daily diet with a healthy and proper routine to see the change in your milk supply. Let’s see what our experts & moms have to say about increasing breast milk supply.
Increasing Breast milk naturally
1. Nurse regularly:
Higher the demand, high will be the supply. This principle stands true in your breast’s case too. The best way to increase breast milk is to nurse the baby regularly. Let your baby latch properly, 70% of the supply depends upon how properly your baby latches onto it. Breasts would gradually get used to baby’s need and produce more milk.
2. Eat adequately:
What you eat greatly affects the breast milk supply. Eating a healthy diet promotes and enhances the quality of your milk. It also ensures a proper health of your baby as whatever you eat ultimately goes into the baby through breast milk. So, here are some foods to increase the quality and supply of breast milk in lactating mothers.
3. Feed only Breast milk to baby:
Cut down the intake of solids or semi-solids foods for your baby. This would help baby feel hungry and challenge your breasts to produce more milk due to increase in demand of breast milk. Avoid giving any top feed, solid/semi-solid food to the baby if he is younger than 6 months.
4. Stay fit while breastfeeding:
Do not let your urge to get slim after delivery overpower the need to eat healthy and produce enough milk. Dieting or killing your appetite while not taking proper nutrients may also lead to low milk supply. Keep yourself hydrated, listen to your body and eat whenever you feel hungry. If you don’t drink enough water, your body won’t be able to produce milk if it’s dehydrated.
You may also want to know if mother Horlicks help to increase breast milk. Let us know in the comments section below, if you know any more food that help increase breast milk.
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