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25 Super Foods and 11 Amazing Tips To Increase Breast Milk

Lactation is very important for not only your baby to provide nutrition but also very healthy for your hormonal balance. Nowadays due to heavy work schedule woman generally deprive this course of life which in turn gives health issues to them itself.

Lactation has its own health benefits also like:

1. Easy loss of weight.
2. The Body gets resistance against ovarian cancer.
3. Low risk of osteoporosis.

The lactation phase is one when a mother requires a lot of attention with regards to her food and health. Whatever you eat during this period is very important to your post-delivery phase also known as the puerperal phase. It will affect the amount of milk that is produced.
The stimulations of the nerves during breastfeeding helps produce more milk in the breasts this is due to the sucking reflex and hormonal cycle. If you feel like your milk supply needs a boost, then consider these food items which are easily available and increases milk production.
Milk stimulating foods are called galactagogues.

Foods To Increase Breast Milk:

There are many food items that increase breast milk and enhance lactation. Breast milk contains all the crucial nutrients required for an overall physical growth and brain development of your little one.

1. Salmon:

Salmon is a great source of EFA (Essential Fatty acids) and Omega-3. Both EFA and Omega-3 are highly nutritious and essential for lactating mothers.

2. Cumin Seeds:

These are appetizers and fat-burners. This will help in removing excess fats from the body which you have unnecessarily accumulated in the process. This will help you to come back in shape again.

3. Basil Leaves:

Basil leaves have a relaxing effect which is important while lactating. Because your baby needs to have the food in the peace of mother’s arms, right?

4. Dill Leaves:

They have a high fiber content and Vitamin K.
These help to compensate for the blood loss that happens during delivery.

5. Bottle Gourd:

It is a summer vegetable which has high water content. This keeps a nursing mother hydrated.

6. Sweet Potato:

It contains Vitamin C and B-complex and a muscle-relaxant mineral that is magnesium which is very helpful as a relaxer for your body, undergoing physical and mental stress.

7. Almonds:

Almonds are rich in Omega-3 and Vitamin E. Vitamin E helps in dealing with itching caused by pregnancy stretch marks.
Omega-3 helps lactation elevating hormones to help produce more milk. Also, this omega-3 will help in the development of your baby’s nervous system power.

8. Chickpea:

It is a rich source of calcium, B-complex vitamins and fiber. Adding it to the diet will increase the nutrient in the body which will suffice for you and the little one for a healthy growth.

9. Drumstick:

Drumstick has high iron and calcium content.

10. Poppy Seeds (Khus-khus):

Poppy seeds help relax your mind and body while nursing. Especially poppy seeds help in keeping your body cool when you are lactating in a summer season, keeping you hydrated.

11. Cow Milk:

Consuming cow’s milk during breastfeeding can provide a good amount of calcium to you and your baby as well as it contains EFA also.
EFA stands for essential fatty acids which are good for the development of the brain nerves of the kid.
All the more advantage of cow’s milk is that when you will feed the baby with your consumption of cow’s milk he will tend to be at low risk for developing lactose intolerance which is very common nowadays.

12. Oils And Fats:

During lactation phase, the body needs more amount of fats and proteins, as the nutrition is not only for the mother but the baby also. Hence increase intake of fats both saturated and unsaturated will help in the nourishment of baby and mother.

13. Oatmeal:

It contains fiber and is good for your digestion.

14. Fennel Seeds:

They are digestives and help control baby-colic.

15. Fenugreek Seeds:

It enhances your milk quantity.

16. Unripe Papayas:

Papaya has been known as a natural sedative, which may help you to relax and feed the baby better. This will help you to overcome overall stress levels.

17. Spinach Leaves and Beet Root:

These are essential for treating anemic mothers. These will help in making your baby strong.

18. Garlic:

Garlic consumption prevents all types of cancer. It has components which help in lactation.

19. Carrots:

Carrots have lactation improving qualities. It contains Vitamin A which increases lactation and boosts the quality and quantity of your milk.

20. Fruit and Vegetable Juices:

It prevents you from dehydration where you can see symptoms like faintness, weakness, headache, and deals with fluid which is lost during lactation.

21. Barley:

Barley not only increases lactation, it also keeps you hydrated which will prevent fainting and extreme tiredness.

22. Asparagus:

It is a high fiber food. It is also high in Vitamin A and K. These vitamins will help in improving your baby’s growth. Vitamin K has action on body’s blood clotting.

23. Apricots:

Apricots are rich in calcium and fiber and help boost lactation. Provide good nutrition to both you and your little angel.

Say No to Food items which can be:

Gas-generating foods:

Such as potato, pulses, raw mango and raw banana.
Parsley, peppermint and cabbage leaves are also said to affect your milk production in a negative way.

Tips To Increase Breast Milk Supply.

The best way to confirm that the baby is nursing well and you are producing enough milk is by keeping a constant check on the baby’s weight. follow these tips to increase breast milk.
Nurse frequently and efficiently: Nurse once every two hours. Position the baby properly while nursing so that he latches on well.

1.Express milk:

If the baby is unable to empty your breasts, express the milk after nursing to maintain the milk supply.

2. Nursing vacation:

Spend time just nursing your baby for two to three days and do nothing else.

3. Change the sides:

Make your baby drink from both the breasts. Flip sides twice or thrice every time you feed.

4. Avoid pacifiers:

Avoid using pacifiers and nipple shields also.

5. Breast massage:

Massaging your breast will help open blocked ducts, besides loosening hardened areas and especially it is really good for relaxing your muscles.

6. Add pumping sessions:

Add pumping sessions in between or after nursing sessions to maintain the milk supply. Use an automated hospital grade electric pump and pump both the breasts simultaneously.
Shorten the intervals between pumping, rather than increasing the pumping duration. For instance, pump thrice every 15 to 20 minutes than thrice every half an hour, in case you are away for 8 to 10 hours.

7. Avoid solids:

If the baby is younger than six months, avoid feeding her solids, water, and formula.

8. Rest well:

Besides eating well, rest well. Consume a well-balanced diet and more liquids.
Stay away from alcohol and nicotine: These substances can pass into your baby’s body through breast milk and trigger developmental problems.

9. Check your medication:

If you are taking medicines, find out from your doctor if they are interfering with your milk production

10. Stay calm and relaxed:

Try some meditation and Yoga exercised for keeping yourself calm as stress also will transfer your baby because it is your bonding time.

11. Use the right bra:

The wrong bra can lead to clogged ducts, blocking milk production.

A Piece of Advice for good lactation:

• Stay calm.
• Follow the lactation diet listed above.
• Wrap warm towels around your breasts.
• Burp your baby after every feed.
• Consult your doctor in case of any discomfort to you or your baby.
• Breastfeed your little one regularly.
• Avoid worrying about your post-delivery weight-gain. This is the time to eat right. You can always get on a diet later.

With the eating of right kind of food, you will be able to provide good nutrition to you and your baby which will help you both in bonding as well as a healthy lifestyle.

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