Mothers’ milk is vital for newborn babies. It provides ideal nutrition, as it has the perfect mix of vitamins, protein, and fat that a newborn baby needs to grow. It also contains antibodies that help build natural immunity to viruses and bacteria.
A lactating mother requires an additional 550 calories, as her body needs to produce 2 to 3 liters of milk per day. She must have a nutritious diet, including certain superfoods that help increase milk production.
However, some mothers may face challenges with low supply. The good news is that simple dietary choices, especially traditional foods known to increase breast milk, can naturally support lactation.
Why Breast Milk Supply Can Be Low?
Before exploring foods to increase breast milk fast, it’s important to understand why breast milk supply can sometimes be low.
- Inadequate nutrition or a poor diet for breastfeeding mothers
- High stress levels and lack of sleep
- Insufficient feeding frequency or poor latching
- Dehydration or not drinking enough fluids
- Medical conditions like hormonal imbalance or thyroid issues
Foods To Increase Breast Milk
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Fenugreek (Methi):
In the Indian kitchen, methi is a herb used to enhance the flavour of food and comes with medicinal properties. It is considered one of the best foods to increase breast milk naturally for lactating mothers. Fenugreek can be consumed as over-the-counter capsules or powder added to daily meals to support healthy milk production.
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Fennel (Saunf):
Fennel is rich in dietary fiber, Vitamin C, and potassium, while also providing essential nutrients such as B vitamins, calcium, magnesium, and iron. It helps to stimulate and increase the production of milk for breastfeeding, making it one of the foods to increase milk supply. It may boost levels of prolactin, the main hormone responsible for stimulating milk production.
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Cumin (Jeera):
Cumin seeds are well-known for improving digestion and overall metabolism. They are particularly effective as part of foods that increase milk production.Drinking jeera water, prepared by boiling a teaspoon of cumin seeds in water, or adding cumin to daily meals and curries, can help stimulate lactation while also supporting digestion.
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Garlic:
Garlic is a natural galactagogue, meaning it helps increase breast milk production. It has been used for many years as an herbal remedy to stimulate lactation and boost milk supply. In addition to supporting lactation, garlic also helps enhance immunity.
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Sesame Seeds (Til):
Sesame seeds are rich in essential nutrients, such as calcium, iron, and healthy fats, making them an important part of a diet for a lactating mother. Regular consumption of sesame seeds can help support bone health, improve energy levels, and contribute to overall nutrition for both mother and baby. A popular way to include them is through til laddoos, which are both tasty and provide a concentrated boost of nutrients that may support milk production naturally.
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Green Leafy Vegetables:
They are a wonderful source of important enzymes, vitamins, and minerals. Examples are kale, spinach, and dill leaves. These greens also supply the compound phytoestrogen, which may support lactation.
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Oats:
Beta-glucan is found in oats. Beta-glucan is a type of fibre that’s thought to raise the levels of the breastfeeding hormone prolactin. Higher prolactin levels can have a positive effect on breast milk production.
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Lentils and Legumes:
Dals and legumes are protein-rich and part of the traditional list of foods for breastfeeding mothers. Moong dal and masoor dal are especially beneficial, as they are good sources of protein.
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Drumsticks (Moringa):
Rich in many nutrients like vitamin A, C, and K, and minerals like calcium, iron, and magnesium, drumsticks help stimulate the mammary glands to produce more milk. Drumstick juice also improves blood circulation. It can be added to soups and curries.
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Ghee:
Homemade ghee supports overall strength and improves nutrient absorption in a balanced diet for lactating mothers. It is rich in vitamins A, D, E, and K, which help in improved digestion and enhanced skin and hair health.
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Carrots and Beetroots:
The beta carotene in red and orange vegetables is important for producing breast milk.
Beetroot and carrots are rich sources of iron and essential minerals that support overall nourishment.
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Dry Fruits and Nuts:
Almonds are a rich source of fatty acids, protein, zinc, and magnesium, and they contain emollients that may help increase breast milk secretion. In addition to almonds, cashews, and dates are also energy-boosting foods known to support milk production.
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Water and Herbal Teas:
Adequate hydration is crucial. While water is the best remedy to ensure this, fresh fruit juices, especially rich in vitamin C, can be excellent aids too. If you are wondering what to drink to increase breast milk, herbal teas like fennel or ginger tea are excellent drinks to increase breast milk naturally.
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Ajwain (Carom Seeds):
A common concern for nursing mothers is gas and acidity. Ajwain is one of the best natural solutions for this. It is also considered lactogenic and may help improve breast milk supply.
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Shatavari:
This Ayurvedic herb is traditionally used in India and China to support lactation. It helps stimulate the production of corticoids and prolactin, hormones linked to milk production. Known as a natural galactagogue, Shatavari is often recommended when mothers ask how to increase lactation naturally.
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Eggs:
A nutrient-rich option, eggs are packed with high-quality protein that supports breast milk production. One egg provides around 75 calories and 7 grams of protein, making it one of the best foods for lactating mothers to include in their diet.
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Paneer (Cottage Cheese):
For vegetarians wondering what to eat to increase breast milk, paneer is a great choice. Consuming about 100 grams daily provides protein and calcium that help support lactation and overall maternal health.
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Papaya:
Green or raw papaya is known to boost oxytocin levels and enrich breast milk with vitamins and minerals. It is widely recommended as part of foods that increase breast milk supply naturally.
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Brown Rice:
Often suggested in postpartum diets, brown rice is believed to help regulate hormones that stimulate lactation. It also provides sustained energy, supporting mothers in managing their baby’s needs.
Diet chart for Breastfeeding mothers
|
Time |
Meal |
Food |
|
Early Morning |
Warm water / Herbal tea |
Fennel tea / Jeera water |
|
Breakfast |
Filling & nutritious |
Oats with milk & nuts / Vegetable upma / Idli with chutney |
|
Mid-Morning |
Snack |
Fruit bowl / Handful of almonds & dates |
|
Lunch |
Balanced thali |
Dal, chapati, sabzi (leafy greens), rice, curd, salad |
|
Evening |
Light snack |
Paratha / Sprouted moong chaat / Til laddoo |
|
Dinner |
Light and easy to digest |
Khichdi / Moong dal with rice / Moringa sabzi |
|
Bedtime |
Warm drink |
Haldi milk / Dry fruit milkshake |
This simple breastfeeding diet chart ensures a balanced intake of nutrients while promoting healthy lactation.
Important Considerations during Breastfeeding
- Avoid excessive caffeine, alcohol, and processed foods
- Eat freshly cooked, homemade meals for better digestion
- Maintain regular feeding intervals to stimulate supply
- Include a variety of foods that increase breast milk supply
- Consult a gynaecologist specialist or a lactation expert if low supply persists despite dietary changes, as they can help identify underlying health issues and recommend safe solutions.
Conclusion
Proper nutrition plays a crucial role in recovery after childbirth. For new mothers, whether through normal delivery or caesarean birth, these dietary choices can support healing while naturally enhancing breast milk supply.
A thoughtful diet for breastfeeding mothers to increase milk production can make a big difference. Including traditional superfoods like fenugreek, fennel, moringa, and pulses helps improve lactation naturally. Along with rest, hydration, and stress management, these dietary choices ensure better nourishment for both mother and baby.
