Breastfeeding and Nutrition: What to Eat for a Healthy Supply?

Breastfeeding is a very crucial component of an infant’s health, providing essential nutrients and immune support. For nursing mothers, maintaining a balanced diet is crucial for ensuring an adequate milk supply and overall health. Dr Apurva Gupta, Consultant, Obstetrics & Gynaecology, Daffodils by Artemis, Delhi shares some key nutritional considerations and foods that contribute in ensuring a healthy breastfeeding experience:

1. HydrationBreast milk is approximately 90% water, so staying well-hydrated is essential. Make sure to drink at least 8-10 glasses of water a day, and consider adding hydrating beverages like herbal teas, milk, and fresh fruit juices. A good habit is to drink a glass of water each time you nurse.
2. Protein-Rich FoodsProtein is vital for the growth and repair of tissues, including the production of breast milk. Include a variety of protein sources in your diet, such as lean meats, poultry, fish, eggs, dairy products, beans, lentils, nuts, and seeds. Fish like salmon and sardines are especially beneficial due to their high content of DHA, an omega-3 fatty acid crucial for your baby’s brain development.
3. Healthy FatsHealthy fats are essential for both you and your baby. They provide long-lasting energy and are essential for the development of your baby’s brain and nervous system. Incorporate sources of healthy fats like avocados, olive oil, nuts, seeds, and fatty fish. Refrain from consuming trans fats and limit saturated fats.
4. Whole GrainsWhole grains provide necessary carbohydrates and are a great source of fiber, which can help prevent constipation which is a common issue postpartum. Foods like oatmeal, brown rice, quinoa, barley, and whole grain bread or pasta are excellent choices. Oatmeal is particularly recommended because of its potential to boost milk supply.
5. Fruits and VegetablesA colorful variety of fruits and vegetables ensures a broad range of vitamins, minerals, and antioxidants. Dark leafy greens like spinach and kale are rich in iron, calcium, and folate. Citrus fruits, berries, and bell peppers provide vitamin C, which is crucial for tissue repair and immune function. Carrots and sweet potatoes, rich in beta-carotene, are also beneficial.
6. Calcium-Rich FoodsBreastfeeding increases calcium needs. Therefore, it is recommended to include plenty of calcium-rich foods such as dairy products (milk, cheese, yogurt), fortified plant milks, tofu, almonds, and green leafy vegetables. Aim for at least 1,000 mg of calcium per day to support your bones and your baby’s developing skeletal system.
7. Iron-Rich FoodsIron is needed to prevent anemia and maintain energy levels. Incorporate iron-rich foods like lean meats, beans, lentils, spinach, and fortified cereals. Pairing iron-rich foods with vitamin C-rich foods can enhance iron absorption.
8. GalactagoguesCertain foods, known as galactagogues, are known to help increase milk supply. These include fenugreek, fennel seeds, garlic, and certain herbs like blessed thistle. While scientific evidence on their effectiveness varies, they have been traditionally used and may be worth trying.

In conclusion, a well-rounded diet will support a healthy milk supply and overall well-being for both mother and baby. Always consult with a healthcare provider or nutritionist to tailor dietary needs to your specific situation and ensure optimal health for you and your baby.