9 Foods to Help Boost Breastmilk Supply

As a new mom we, worry about almost anything and everything when it comes to the baby. One of the most common questions all new moms have is have I fed the baby enough? is my baby full? am I producing enough milk?. The best way to be assured is to see if your baby is gaining weight consistently and is in the growth range for babies their age. If still in doubt, talk to your paediatrician.

While the breastmilk supply gradually increases to meet the baby's needs there are some foods to boost your breastmilk supply believed and used by many new moms for ages in India and across the globe. Though there is limited research and evidence in this area to back the claim, but many new and seasoned moms swear by it and believe to have benefited from it.

Remember to start small, include one food group at a time to your diet and stop immediately if you develop any rashes or discomfort and before making any major changes, check with your doctor if its the right diet for you and even more so if you have any existing health issues.

Protein Rich Diet

Include different varieties of beans, pulses, peas, chickpeas, tofu, paneer and dairy products to your diet and if a non-vegetarian, you can also include eggs, lean meat and seafood as well. Protein are high in amino acids, energy and helps you stay fuller for longer.

Methi aka Fenugreek

The versatile methi is known to have many uses from hair masks to indigestion, menstrual cramps to fluffy idlis, we have heard it all. It comes as no surprise we have it on the foods list to increase breast milk supply as well. Methi is rich source of vitamins & amino acids (thiamine, folic acid, Vit A, C, B6, Riboflavin, Niacin) omega-3 fatty acids and minerals like iron, potassium, copper, zinc, magnesium, calcium and more. Incorporate in any form, seeds, powder or even as methi leaves, they are also a great source of dietary fibre and Vit K.

Saunf aka Fennel

It is a good source of dietary fibre, potassium and vit C. Take it in the form of teas or add to your food while cooking or as garnish. You can be even chew on a few fennel seeds post meal as mukhwas (mouth freshener).

Jeera aka Cumin

It is a good source of iron, calcium and many more vitamins, minerals and dietary fibre. It can be added to varied dishes, teas or water. Aids in digestion and reduces inflammation in the body.

Til aka Sesame Seeds

Rich source of vitamins, minerals, antioxidants and phytoestrogens. Til gives a nutty taste and aroma when added to foods. Can also sprinkle some over any of your recipes as garnish.

Ginger and Garlic

They have been used for centuries in Indian cooking and around the world. They not only add a lot of flavour but are great for their anti-inflammatory and healing properties in fever, colds, cough, flu and much more. They are believed to help new moms heal post labour and also induce breastmilk production. There is very little to no evidence to support this claim but when taken in moderation they usually have no side effects.

Dried fruits and Nuts

Excellent source of vitamins, minerals, good fats, essential oils, protein and more. They help manage weight, boost immunity and have anti-inflammatory effects. The amino acids in them are believed to aid in increasing breastmilk supply

Leafy Greens

Rich source of vitamins, minerals, phytoestrogens and dietary fibre. They boost immunity, improve digestion and the iron, calcium, folate, and vitamin K in them can support lactation. In any case leafy greens are a great addition to your diet.

Brewer's Yeast

A nutritional supplement that comes as powder or tablets that can be easily incorporated in your dieat as bread, sprinkle over foods, salads, drinks, smoothies. It is a rich source of vitamin B complex, chromium, selinium, protein, iron, essential trace minerals.