ESSENTIAL FOODS TO BOOST BREAST MILK IN MOTHERS

It is always a common question amongst young mothers, whether their child is getting adequate breast milk or not. Breast milk helps to build the baby's immune system and provides critical nutrients to promote development. So, it is imperative for nursingmothers to have nutrient packed food to replenish their bodies. Something as natural as breast milk can be stimulated and maintained both in quality and quantity by lots of natural foods in a nursing mother’s diet. Dr. Veena Aurangabadwala, Gynaecologist, Zen Multispeciality Hospital, Chembur, discusses the natural ways to enhance the level of breast milk.

The following foods contain a nutrient-rich mix of healthy fats, vitamins, minerals, phytonu¬trients, and antioxidants that are ideal for the breastfeeding mother:

1. Dill leaves – It is known colloquially as Shepu (in Marathi) or Suva (in Hindi) and is a very good lactogogue. In addition to its peculiar taste, it also helps in digestion.

2. Fenugreek - It is popularly known as Methi (in Hindi), and both its seeds and leaves are extremely useful to improve breastmilk production. The plant and its seeds contain phytoestrogens.

3. Spinach - It is an excellent source of iron, and hence helps in correcting anaemia. It should be boiled well before consumption, especially during the monsoons, to avoid any waterborne infections.

4. Fennel - Fennel or fennel seeds also help in lactation, as they have oestrogenic properties.

5. Bottle gourd - This vegetable helps to keep the lactating woman well hydrated.

6. Nuts - These are an excellent source of serotonin, which helps in increasing lactation. Nuts and seeds are packed with nutrition and are a great source of protein, fiber, vitamins, minerals, antioxidants, and healthy monounsaturated and polyunsaturated fats.

7. Garlic - This is one of the best foods to stimulate lactation. Apart from providing a new flavour to the diet, it is an excellent digestive. It also helps in Babies suffering from colic.

8. Water - As nearly 70 % of breastmilk is composed of water, it's important that a lactating woman keeps herself well hydrated. This is also true during a breastfeeding session when the mother feels extremely parched and thirsty. It is advised to drink at least 8 glasses of water a day. But be careful when it comes to caffeinated drinks like coffee or tea. Have no more than 2-3 cups a day, or switch to decaf.

It is good to note all the foods that may help boost milk production, but it’s also worth getting to know  about anti-lactogenic plants, herbs, and medications that can decrease milk supply. For instance, excessive alcohol, Sage, Parsley, Peppermint, and Menthol should be avoided.

A new mother can increase or decrease her breastmilk production to a certain extent by consuming or avoiding these foods, to perfectly maintain a balance with her baby’s food demands. Apart from these foods, one must remember that a suckling infant is the best stimulus for milk let down. Hence, the best way to breastfeed is to keep trying and be patient.