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Oatmeal:
Oats are easy to prepare as a meal.
They are considered to control the occurrence of diabetes during post pregnancy.
Oatmeal is loaded with energy.
It contains fiber and is good for your digestion.
Have a bowl of oat meal for breakfast. If the thought of having oatmeal is not
appetizing, you can try having oat cookies instead.
2. Salmon:
Salmon is a great source of EFA (Essential Fatty acids) and Omega-3.
Both EFA and Omega-3 are highly nutritious and essential for lactating mothers.
Including salmon in your menu boosts lactation hormones and make your milk more
nutritious.
Opt for steamed, boiled or even grilled salmon.
3. Spinach And Beet Leaves:
Spinach and beet leaves contain iron, calcium and folic acid.
4. Carrots:
A glass of carrot juice with breakfast or lunch will work wonders in lactation.
Chew on the sprouted seeds along with a glass of milk to prevent post-delivery
constipation.
It enhances your milk quantity.
Toss in the seeds with seasoning and flavoring.
Have them for breakfast as a pancake by mixing fenugreek seeds and rice.
7. Bottle Gourd:
It is a summer vegetable which has high water content. This keeps a nursing mother
hydrated.
It also helps increase milk quantity.
It is easy to digest and aids in lactation.
If not as a vegetable filling, you can use it to make a sweet pudding.
Drink freshly-made bottle gourd juice to help normalize raised blood sugar levels
post-delivery. Make sure it is fresh and not stored.
8. Basil Leaves:
Basil leaves are a great source of anti-oxidants.
10. Barley:
Barley not only boosts lactation, it also keeps you hydrated.
You can boil barley and have the water through the day.
Toss in whole barley with other vegetables with your favorite flavouring.
11. Chickpea:
Chickpea is a protein snack and lactation booster for nursing mommies.
It has certain chemicals that help normalize the mood swings and sleep pattern
It helps increase the appetite.
It has hormone stimulants which boost lactation.
Breatfeeding basics at your fingertips now. Click here to ask a Gyna today at
Lybrate.
During and post pregnancy, there are hormonal imbalance that takes place in your
body. Dried apricots have certain chemicals which balance out the hormone levels
in your body.
Apricots are rich in calcium and fibre and help boost lactation.
Include apricots and walnuts in your oatmeal diet.
[ Read: Breastfeeding Techniques ]
It prevents you from dehydration and replaces fluid lost during lactation.
Have a glass of water when you are thirsty or even before you begin to nurse your
baby.
23. Almonds:
Almonds are rich in Omega-3 and Vitamin E.
It also contains Vitamin C and B-complex and a muscle relaxant mineral that is
magnesium.
Have it with a low fibre diet.
Papaya has been used as a natural sedative, which may help you to relax and feed
baby better.
Try it as a South Asian salad or toss it with flat noodles.
Things To Avoid:
Apart from what to eat, you also need to take care what not to include in your diet.
Try to avoid foods like potato, pulses, raw mango and raw banana as these may
generate gas. If you are a vegan, take nutrient supplements instead of animal food
products. It is always advisable to consult your doctor first before adding anything
to your post-pregnancy diet.
For your help we have categorized lactation phase into three mains, here they are:
Your body reacts to your babys milk demands and produces in the following way:
It is surprising how your body will get ready to feed just at the time your baby starts
to get hungry.
It usually takes two weeks for your body to settle into a proper feeding routine.
You will start experiencing a kind of tingling under your breasts.
Sometimes you hear your hungry baby crying and you will experience a sensation in
your breasts
You may most likely experience a fullness and discomfort in the breasts if you have
passed the feeding time and not fed yet.
Many women may automatically start to leak milk when it is time for feeding.
c. Tips For A Smooth Lactation:
The following will help make lactation time better and easier for both you and your
baby:
Nurse your baby in a quiet room. The following will help make lactation time better
and easier for both you and your baby:
Have some more foods to increase breast milk? Do share your them with us.
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