World-over, the first week of August is observed as ‘Breastfeeding Week’. This global campaign aims to raise awareness about breastfeeding and its advantages.
Running from August 1 to 7, it aims to raise awareness of the health and wellbeing outcomes of breastfeeding and the importance of supporting mothers to breastfeed for as long as they wish.
Motherhood is a life-changing journey filled with numerous surprises and challenges. Your diet plays a crucial role in increasing the milk supply. Newborn babies need to feed after every one or two hours, which can be exhausting and tiring.
Mothers are advised to eat a variety of dishes that are enriched with essential nutrients to regain strength. This can help ensure that your produce is sufficient for the baby.
Read on to learn about foods that promote milk production and what to avoid to help your breast milk supply.
Oats
Oats are a commonly consumed food among breastfeeding parents to help support the milk supply.
But aside from the potential milk-boosting properties, oats have a lot of benefits for nursing parents too: They're a great source of carbohydrates, fibre, vitamins and minerals.
Plus, they can help relieve constipation, lower blood sugar levels and help fill you up.
Chia seeds
While chia seeds might seem like a new phenomenon, they have been widely consumed for centuries and were a staple food of the Aztecs and Mayans.
Chia seeds are not only a rich source of fibre, protein, calcium and magnesium but also have a high omega-3 fatty acid content. Due to their high fibre and protein content as well as their favourable fatty acid concentration, chia seeds help you feel more satisfied and fuller longer after a meal.
Chia oil is also an excellent source of omega-3 fatty acids and has a neutral and pleasant flavour.
Legumes
Legumes Legumes (chickpeas, lentils, lima beans, or green beans) are often used as lactogenic foods.
Hummus is an ideal convenient snack for breastfeeding moms as it is a complete protein, and the combination of chickpeas and garlic (another galactagogue) makes this nutrient-dense snack a top choice for nursing moms.
Fennel seeds
Fennel seeds are a common ingredient in teas and supplements marketed to increase breast milk output. Some people also use fennel seeds to relieve gas and bloating.
Some studies report that taking fennel while breastfeeding can increase the volume and fat content of milk and help the baby gain more weight.
Sweet potatoes
Just one medium sweet potato meets the daily recommendation of vitamin A for breast-feeding moms.
Vitamin A is important for vision, bone growth, immune function, and cell specialisation. Your baby is dependent on your dietary intake to get the vitamin A required for growth and development. That’s another advantage of breastfeeding.