15 Best Foods For Breastfeeding

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Many mothers look forward to the breastfeeding experience. Breastfeeding can be a real joy when everything is done right. However, a famished infant and boobs that are trickling milk in drops are the making of a warzone. Boost your milk production with these 15 best foods for breastfeeding.

Foods that promote milk production are called galactagogues or lactogenic foods. Whichever name they go by, healthy breastfeeding superfoods need to be in every nursing mother’s diet.

A low supply of milk can harass you to near tears. Milk production is dependent on many factors; the psychological and emotional state of the mother, the health of the mother as well as genetic factors.

A mother’s diet is also one of the many factors that affect the production of milk. Healthy eating should not end when you pop the baby. A healthy mother makes plenty of nutrient-rich milk, which makes a healthy baby.

Diet and Nutrition Tips For Breastfeeding Mothers

Nothing beats breastfeeding; breast milk is the best food for your baby. Breast milk is loaded with nutrients, vitamins, and antibodies that your baby needs to grow and develop immunity. Breastfeeding also is a beautiful way for the mother to bond with her new baby.

Although the benefits of breastfeeding are innumerable, the breastfeeding process takes patience and tact. If not done correctly, the breastfeeding period can be frustrating for both the baby and the mother.

A proper diet is one of the essential things to throw in the breastfeeding backpack as you embark on the journey to nourish your baby. The best foods for breastfeeding should be those that contain postpartum healing foods as well as lactogenic foods.

Here are four nutritional tips for a nursing mother.

#1 Drink up

Breastfeeding can leave you perpetually thirsty. Drink plenty of water throughout the day to keep you hydrated. Blending various fruits and juicing is also a healthy and yummy way to stay hydrated.

The fruit juice should, however, not replace water. If, for some reason, you’re not able to take plain water, you can infuse it with your favorite flavors such as lemon, lime, or mint leaves.

#2 Do not breastfeed on an empty stomach

If you thought pregnancy was the time to eat for two, you haven’t encountered breastfeeding. Breastfeeding causes a nursing mother to feel so famished that you almost feel dizzy. If your baby is a heavy feeder, you’ll be feeling like you can eat an elephant.

Do not skip your meals. If you’re not able to sit and eat your meals at the proper time, nibble small meals throughout the day as you go about your business.

However tempting, avoid elephant-sized meals in single servings. They may cause terrible constipation, especially in the first few weeks after delivery.

#3 Avoid empty calories

When the hunger pangs strike, your body just craves something sweet to give you a sugar rush and take away the rumbles in the stomach. These may give you temporary relief, but you end up feeling hungrier faster, and the vicious cycle continues.

Instead of sweets and confectioneries, eat more filling snacks such as nuts and cereals. Pre-boiled roots such as sweet potatoes would also come in handy.

Junk food such as burgers and French fries may seem like a very appetizing idea. However, they may not do much for your breast milk production. And they may also make the mommy pouch a little harder to get rid of.

#4 Fill your plate with fruits and vegetables

Fruits and vegetables have been praised as a diet requirement for health in general. They are also among the best foods to eat when breastfeeding.

A breastfeeding mom should have four to five servings of fruits and vegetables per day. These provide the daily required fiber and vitamins to help the body to heal after birth. They are also very helpful in breast milk production.

What Are The Best Foods To Eat When Breastfeeding?

Boost your milk production with these 15 best foods for breastfeeding. Foods that promote breast milk production include:

#1 Avocados

Yes, mom, you can do the silly dance and the ululations. The beloved avocado is on the list of the best foods for breastfeeding moms.

The hungry feeling can have you reaching for snacks every second of the day. Avocado is one of the high-fat foods for breastfeeding that are both healthy and filling. The fats in avocados are good for your heart, and they are very low in cholesterol.

Moreover, avocados are a great source of essential vitamins such as the B vitamins, C, E, and K. They also contain folate, as well as potassium.

#2 Chia seeds

The chia seeds craze caught like an Australian bush fire and rightly so. Their high levels of protein, calcium, and omega-3 fatty acid content make them excellent lactogenic foods.

Chia seeds keep you feeling full for longer, thus preventing you from eating empty calories that make you hungry faster. Chia seeds are a rich source of fiber, thus helping combat constipation that’s prevalent among new moms.

#3 Fenugreek seeds

Although they have been used for ages as a lactogenic food, they may not be the best-tasting seeds in your pantry. However, they do boos breast milk production pretty well.

Fenugreek seeds can be chewed whole or ground into a powder and diluted in a beverage such as green tea. The seeds can be sprinkled on confectioneries or salads to make eating them easier.

It’s possible to notice the milk-stimulating effects of fenugreek as soon as 24 hours after consumption.

#4 Brightly colored root vegetables

Colorful food is fantastic, and colorful vegetables that can make the best diet for a breastfeeding mom are even better. Red, yellow, and red root vegetables such as carrot, and beetroot, are rich in vitamins A, C, and K.

These colored roots not only help repair the body after birth but also nourish the baby via the nutrients passed through breast milk.

Their high fiber content eases digestion and helps hasten things up in the bowels.

#5 Oats

Oats are top on the list of the best foods for breastfeeding due to their high iron, and magnesium content. They are also laden with numerous trace elements and B vitamins.

Oats also have a soothing effect that can help calm a mother down, thus stimulating milk letdown. The iron helps restore the nursing mother’s red blood cells and increase her immunity and hemoglobin levels.

Oats are some of the most versatile cereals in the history of cereals. Oats can be into a delicious drink such as porridge or soaked in milk and consumed.

Oat makes killer pancakes, and they are an excellent alternative to wheat. It can also be used in muffins and other confectioneries.

RELATED ARTICLE: 6 Must Try Lactation Cookies Recipes

#6 Sesame seeds

Sesame seeds are a great source of calcium, which makes them excellent foods for breastfeeding.

Sesame can be sprinkled in salads or munched on as a healthy snack. They make for a filling snack that keeps you from getting hungry fast.

#7 Legumes

Legumes such as chickpeas, lentils, and beans are some of the best foods for breastfeeding mothers.

#8 Turmeric

Turmeric is anti-inflammatory. This makes it helpful for breastfeeding moms as it may prevent mastitis, breast engorgement, and general nipple bruises.

#9 Flaxseeds

Flaxseeds are tiny seeds that are loaded with omega-3 and fiber. They also contain phytoestrogen that aids in the production of milk.

To consume flax seeds, grind them to powder and sprinkle in your salads or blend them in your smoothie.

#10 Greens

Dark, green leafy vegetables are excellent galactagogues. Spinach, kale, arugula, and leaf lettuce contain phytoestrogens as well which assists in the production of milk.

They are also high in fiber and vitamins, components that are beneficial to a breastfeeding mom.

#11 Nuts

Go nuts with these best foods when breastfeeding. Nuts such as almonds, peanuts, and cashew nuts are a great source of protein and calcium.

Nuts are a healthy snack option when you need to nibble on something in between meals.

#12 Salmon and sardines

Not all fishes are suitable for a breastfeeding mom. But salmon and sardines are excellent sources of proteins, omega 3, and iron. They are great for the production of milk ad the generating of new cells for the recovering mother.

Fish is good for the development of the baby’s nervous system and the brain.

#13 Mushrooms

Mushroom is a beta-glucan food that also contains B vitamins as well as calcium that is useful in breast milk manufacture. They also contain vitamin D which helps in the formation of bones in the baby.

#14 Eggs

Eggs are an excellent source of protein that is good for the nursing mother and the growing baby.

Although they are among the best foods for breastfeeding, eggs should not be consumed raw. They have to be boiled, fried, or poached.

#15 Barley

Beta-glucan is a type of carbohydrate that is known to increase prolactin. Barley is one of the richest sources of beta-glucan. Prolactin is the breastfeeding hormone that controls milk production and letdown.

Barley is an excellent option for a new mother after cesarean delivery. It contains the B vitamins in plenty, as well as iron, zinc, and magnesium. It’s, therefore, excellent for the healing process as well.

FAQs of Breastfeeding

What should I eat to Lose weight while breastfeeding?

The urge to live in your fridge or pantry may be strong, but it will also cause you to pile on the pounds. Shedding the pregnancy weight will be harder and near impossible if you have not been eating healthy foods.

This does not mean that you can go on a strict diet to cut the weight. Until the baby is weaned, dieting is out of the nutrition book’s pages for you.

Instead, eat more fiber-filled foods that are high in nutrients and low in calories. Lean meats are some of the best foods for breastfeeding moms as they contain less fat and more protein.

Avoid fruits that have high sugar content such as bananas, pineapples, and dates. Instead, eat fruits and vegetables that have high fiber and water content such as watermelons and cucumbers.

Adopt simple exercises such as brisk walks and home workout dance videos.

RELATED ARTICLE: How To Easily Lose Weight While Breastfeeding

What foods should mothers avoid when breastfeeding?

Any food that may be harmful to you and the baby should be put in the list of the foods to avoid when breastfeeding. The foods that may cause colic in your baby should also be struck off the menu.

#1 Some Types Of Fish

Some fishes such as king mackerel and swordfish should not be consumed. They may contain harmful elements such as lead.

#2 Alcohol

Alcohol is a no-brainer when it comes to foods to avoid when breastfeeding. Alcohol is still present in the mother’s body hours after her last glass. The baby should be fed with pre-expressed milk until the alcohol clears out of the mother’s system.

#3 Caffeine

Foods that contain caffeine such as coffee, drinking chocolate, and dark chocolate are also a no-no for a breastfeeding mom. Babies cannot metabolize caffeine like grown-ups. Since caffeine sips into breast milk, there is a high chance that your baby will experience colic because of caffeine.

#4 Spicy food

Spicy food is among the foods to avoid when breastfeeding for gas. Limit your spices to natural ingredients such as garlic and ginger. Even that should be used in moderation.

RELATED ARTICLE: 8 Foods To Avoid To Prevent Colic

Final Words

When the mother is healthy, and the milk is flowing from all the milk duct orifices, breastfeeding is all bliss and full cheeks.

Get the readily available ingredients and those that are in season. Some fruits, such as apples, are available all year round. Do not be worried about overeating a healthy meal if that’s what is available.

To avoid other breastfeeding woes, keep your nipples from cracking by ensuring the baby is latching right. Confirm that the baby has the whole nipple ad the areola in his mouth before he starts to suckle. Slow, deep sucks meaning he’s well latched and is getting the milk well.

The baby will be eating in 6 months, the breastfeeding period is not that long. These best foods for breastfeeding ensure that you don’t miss the fun while fretting about a low milk supply or a less-than-healthy body.

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