Increase breast milk supply naturally with these 10 foods

If you are a lactating mother, you need to include these 10 foods in your diet.

Written By: Debjani Arora | Updated : August 4, 2015 2:56 PM IST

World Breastfeeding Week is celebrated from August 1 to 7.

Post childbirth, mothers start lactating to feed their newborn. Even though it is a physiological process, there are certain foods that can boost a mother's breast milk supply. Here's what you should eat.

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1. Fenugreek or methiseeds: Studies indicate that fenugreek seeds have galactogogues, which help in breast milk production in mothers postpartum. Many doctors suggest new mothers to include fenugreek in their diet to improve their milk production for the same reason. Here are 15 health benefits of methi you ought to know.

Try this:

You can either have methi seeds sprinkled on your vegetables or soak methi seeds overnight in a glass of water and drink it early in the morning.
Another way is to have methi ki chai, by boiling methi seeds in water, straining and drinking the warm concoction.
Indian women also have methi ka laddoo which is now easily available in leading bakeries and sweet shops. Did you know you could keep diabetes in-check with methi laddoo?

2. Fennel seeds or saunf: Like fenugreek, fennel seeds are also thought be effective in boosting breast milk production. Regular intake of fennel can also help aid digestion and relive from constipation which is common post-delivery. Here are more reasons to eat saunf.

Try this:

Soak fennel seeds in a glass of water overnight and drink it early in the morning.
Else make a brew of fennel seeds and have it warm.
Alternatively, you can also add fennel seeds to your vegetable, rice or dessert preparations.
If none of these appeal to you, take a little of fennel seeds and chew on them after your meals.

3. Garlic: While garlic is known for its therapeutic and herbal properties, it also aids in breast milk production in new mothers. Some studies have shown that mothers who had garlic in one form or other could breastfeed their infants for a longer duration of time. Here are 15 health benefits of garlic that you should know.

Try this:

Have two to three cloves of garlic daily to improve your milk production.
Or add garlic paste generously to your dals, vegetables and other gravies to up your intake.

4. Cumin seeds or jeera: Cumin seeds or jeera help in stimulating milk production in lactating mothers. They are also a rich source of iron and help build strength postpartum. Here are 15 other health benefits of this wonder spice.

Try this:

Roast and grind cumin seeds and add them as a seasoning to your dals, curries or other vegetable preparations.
You can also add them to raitas, chaat and buttermilk.
Alternately, you can soak some cumin seeds in a glass of water and drink it early in the morning to improve lactation.

5. Sesame seeds or til: Both black and white sesame seeds or til are an excellent source of calcium and copper. Apart from these, they are also packed with other micro-nutrients beneficial for both mother and baby. Here are 10 simple ways to include sesame seeds in your diet.

Try this:

You can either make til ke laddoos with black or white til and jaggery or sprinkle roasted sesame seeds on salads or vegetable preparations. Alternatively, you can also use sesame seeds for seasoning your lentil and pulses preparation.

6. Carom seeds or ajwain: Carom seeds or ajwain are available in almost every household and are known to aid digestion and relieve symptoms of constipation. It also help increase milk production in lactating mothers. Here are 10 health benefits of ajwain or carom seeds you ought to know.

Try this:

Make a concoction of fennel and carom seeds by soaking equal amounts of them in a glass of water and drink it in the morning.
Alternatively, use ajwain seeds to garnish and season your dishes to include them in your diet.

7. Oats: Oats are a good breakfast option packed with calcium, fibre and iron. A bowl full of oats in the breakfast can help to improve lactation.

Try this:

You can have oats the conventional way with milk in the morning or be a bit creative with it by making oats poha, upmaor khichdi.

8. Green vegetables: It is a popular belief that vegetables from the gourd family like bottle gourd, bitter gourd, apple gourd (tinda) and sponge gourd (tori) aids lactation postpartum. Apart from this, these vegetables are easy to digest and have high nutritional value. Here are 10 ways to include bitter gourd in your diet.

Try this:

Make a preparation of each vegetable with your choices of spices and have it as a main or side dish with your meals.
You could also juice these vegetables and have a glass of it in the morning. Here's why lauki juice is healthy.

9. Red vegetables: Sweet potatoes, yam, carrots and beetroots are high in beta carotene and should be included in the diet of a lactating woman. Apart from increasing breast milk, they also help to boost liver health and save the mother from post-pregnancy anemia being high in iron content. Here are 10 ways to include sweet potatoes in your diet.

Try this:

Either have these vegetables included in your salads or make curries and vegetables out of them with your choice of spices and cooking in moderate amounts of oil and ghee.

10. Dried fruits: You can either munch on a handful of dried fruits or add them in various dishes like desserts, dal or curries to reap its benefits.

Try this:

Roast some dry fruits in ghee and munch on them often or make a powder of almonds and add them to your curries as and when you wish.
Alternatively, you can also add chopped dried fruits to your desserts like halwa or sheera.

Here are few more tips from lactation expert Sonali Shivlani, to help you increase your milk production postpartum:

The mother should include foods from all food groups. Traditionally, it is believed that having pulses or non-vegetarian foods can lead to bloating and indigestion. However, ignoring these foods will make a dent in one s protein intake and lead to more fatigue.
Have adequate water at least 10 to 12 glasses throughout the day. Remember, breast milk constitutes of 80 percent of water and mothers need to replenish the same.
Ghee and sugar is not needed as generally fed traditionally. They don t help in production of breast milk instead ensure weight gain.
Feed your baby on demand as frequent feeding is the only way to ensure better milk production and improve lactation considerably.

Can you restart breastfeeding? Click on the image to know:

Image source: Getty images

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References:

1: Forinash AB, Yancey AM, Barnes KN, Myles TD. The use of galactogogues in the breastfeeding mother. Ann Pharmacother. 2012 Oct;46(10):1392-404. doi: 10.1345/aph.1R167. Epub 2012 Sep 25. Review. PubMed PMID: 23012383.

1: Mennella JA, Beauchamp GK. The effects of repeated exposure to garlic-flavored milk on the nursling's behavior. Pediatr Res. 1993 Dec;34(6):805-8. PubMed PMID:8108198.

1: Torrallardona D, Andr s-Elias N, L pez-Soria S, Badiola I, Cerd -Cu llar M.Effect of feeding different cereal-based diets on the performance and gut health of weaned piglets with or without previous access to creep feed during lactation.J Anim Sci. 2012 Dec;90 Suppl 4:31-3. doi:10.2527/jas.53912. PubMed PMID:23365275.