Breastfeeding mothers need extra nutrients to produce milk and support their own recovery post-pregnancy. Eating a well-balanced lactating mother diet chart not only helps in maintaining your milk supply but also ensures your baby gets the required nutrients for their growth and development. Additionally, the right foods can enhance the quality and quantity of your breast milk.
Read Also: Understanding The Importance Of Breast Milk (Mother Milk)
Here are some of the best Indian food to increase breast milk production:
Fenugreek seeds are a traditional remedy for increasing milk supply. They are rich in phytoestrogens, which stimulate milk production. You can add fenugreek seeds to dals, curries, or soak them overnight and drink the water in the morning. Fenugreek supplements are also widely available, but consult your doctor before taking them.
Fennel seeds not only boost milk production but also help in relieving bloating and colic in babies. You can include fennel seeds in your meals, chew them after meals, or sip on fennel tea for added benefits.
Oats are an excellent source of iron, which is vital for preventing anemia—a common issue postpartum. They’re also high in fiber and easy to prepare. Enjoy oats as porridge, in smoothies, or as part of homemade granola bars.
Spinach, methi leaves, and dill are rich in calcium, iron, and folic acid, making them a must-have in the diet for breastfeeding mothers. These greens can be cooked into sabzis, dals, soups, or even stuffed parathas.
Cumin seeds are another age-old remedy for lactation. They aid digestion and help reduce bloating. Roast and grind them to sprinkle over dishes or prepare a refreshing cumin-infused drink by boiling the seeds in water.
Garlic is not only a flavor enhancer but also a milk-boosting superfood. Studies suggest that consuming garlic can improve lactation. Add a small amount of garlic to your meals, but avoid overuse as it may alter the flavor of your breast milk.
Protein-rich dals, chickpeas, and kidney beans are staples in the Indian breastfeeding diet. These are packed with essential nutrients like iron, folate, and protein, all of which are crucial for lactating mothers.
Moderate consumption of ghee provides healthy fats essential for maintaining your energy levels and improving milk quality. Add a teaspoon to your chapatis, rice, or dals for a flavorful and nutritious boost.
These vegetables are rich in beta-carotene, iron, and antioxidants, which are crucial for both you and your baby. They can be juiced, boiled, or cooked into soups and stir-fries.
Almonds, walnuts, and cashews are excellent for boosting milk production. They provide healthy fats, calcium, and protein. Snack on a handful daily or add them to your milk, smoothies, or desserts.
Staying hydrated is key for milk production. Along with water, herbal teas like chamomile, fennel, and fenugreek can help enhance milk supply while also keeping you calm and relaxed.
Read Also: 9 Questions to Ask Before Starting Complementary Feeding
Here is a detailed diet chart for breastfeeding mothers that incorporates the above foods:
|
Time
|
Meal | Foods |
| Morning (6:00 AM - 7:00 AM) | Early Morning Drink + Light Meal | - Warm water with soaked fenugreek seeds or cumin water. |
| - A bowl of oats porridge topped with almonds and walnuts. | ||
| - 1 boiled egg or sprouted moong dal salad. | ||
| Breakfast (8:00 AM - 9:00 AM) | Breakfast Meal | - 2 multigrain parathas with a dollop of ghee and curd. |
| - Vegetable sabzi (methi, spinach, or dill). | ||
| - A glass of fresh orange or pomegranate juice. | ||
| Mid-Morning Snack (11:00 AM) | Light Snack | - A glass of fresh carrot and beetroot juice. |
| - A handful of dry fruits (almonds, cashews, or raisins). | ||
| Lunch (1:00 PM - 2:00 PM) | Main Meal | - 2-3 whole wheat chapatis with ghee. |
| - Green leafy vegetable sabzi. | ||
| - A bowl of dal with garlic and cumin. | ||
| - A small portion of brown rice or quinoa. | ||
| - A cup of curd or buttermilk. | ||
| Evening Snack (4:00 PM - 5:00 PM) | Light Snack | - Fennel tea or buttermilk with roasted cumin powder. |
| - Roasted makhanas or a small portion of chivda with peanuts. | ||
| Dinner (7:00 PM - 8:00 PM) | Dinner Meal | - Multigrain roti or khichdi with vegetables (carrots, beetroots). |
| - A bowl of dal or lentil soup. | ||
| - Steamed fish or paneer for protein. | ||
| Before Bed (9:00 PM) | Night Drink | - A glass of warm milk with a pinch of turmeric and ghee. |
Here are some easy tips to help you stay healthy and increase your milk supply.
The journey of motherhood comes with its own set of challenges, but with the right lactating mother diet chart, you can ensure a healthy breastfeeding experience for both you and your baby. Including breast milk, increasing foods in your diet and following a balanced Indian food to increase breast milk plan can help you overcome any hurdles.
For personalized guidance on your diet and health, consult the best gynaecologist in Jaipur at Surya Hospital and take the first step toward a fulfilling breastfeeding journey.
Your baby deserves the best, and so do you! Start making these dietary changes today.
Q1: What are the best Indian foods to increase breast milk production?
A: Some of the best foods include fenugreek seeds, fennel seeds, green leafy vegetables, oats, garlic, cumin seeds, carrots, beetroots, and dry fruits like almonds and walnuts.
Q2: How does hydration affect breast milk supply?
A: Staying hydrated is crucial for milk production. Drink 8-10 glasses of water daily, and include herbal teas and fresh juices in your diet.
Q3: How often should lactating mothers eat?
A: Lactating mothers should eat small, frequent meals throughout the day to maintain energy levels and ensure consistent nutrient intake.
Q4: What is a good snack for breastfeeding mothers?
A: Healthy snacks include dry fruits, roasted makhanas, chivda with peanuts, and fresh carrot or beetroot juice.
Q5: Why is rest important for lactating mothers?
A: Rest helps reduce stress and promotes consistent milk production. Try to nap when your baby sleeps to recover post-pregnancy.
Q6: Should I consult a specialist if I have a low milk supply?
A: Yes, if you’re struggling with milk supply, consult a gynecologist for personalized advice. Surya Hospital in Jaipur offers expert guidance for lactating mothers.
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