Turns out, your nani and dadi are right about the fact that eating certain foods can improve the quantity as well as quality of your breast milk.
Low supply of breast milk is a real issue. But, thanks to the galactagogues nature of some foods, this problem can be solved. And just so you know, galactagogues foods can help in improving not just the supply but also the quality of breast milk.
According to renowned clinical nutritionist, Dr Lovneet Batra, it’s all about your diet.
You need to have a high protein and high fluid diet when you’re breastfeeding. This means consuming at least 85 grams of protein along with three to four litres of fluid daily. This will keep the breast milk production in check.
Here are the 6 nutritionist-recommended lactogenic foods to increase breast milk:
“All these foods that I’m recommending amp up the production of prolactin in women which is the hormone that leads to the production of breast milk. Although lactation is triggered when the baby latches, these six foods can be of real help”, she says.
Well, fenugreek or methi is an extremely effective lactogenic food. All you need to do is have it before sleeping. Soak 1 tablespoon of fenugreek seeds in water for 3 to 4 hours and drink it before going to bed.
“A lot of women complain about gas and acidity during as well as post-pregnancy. Turns out, ajwain is the best solution for it all. Also, it is lactogenic in nature. Just add 1 tablespoon of ajwain to a glass of water. Boil this combination and mix it with the regular water. Now, sip this mix throughout the day”, she suggests.
Shatavari is an Ayurvedic herb which helps in the production of corticoids and prolactin. Both these hormones improve the quality and quantity of breast milk.
Dr Batra said:
Shatavari powder is usually taken with milk.
“As I have told you, protein is a must and what can be better than eggs? So, eat at least one to two whole eggs daily”, she suggests.
In India, women struggle to meet their recommended daily intake for protein.
“If you are a vegetarian, consuming a minimum of 100 grams of cottage cheese is a must. Also, two to three servings of a bowl full of yellow moong dal is a good option”, she suggests.
Garlic is another galactagogue. You can eat it raw or include it in your food, but be sure that you don’t overdo it because the baby might not like the smell of garlic which might persist in the milk.
“Including oats, daliya, and suji in your breakfast is another good way to kickstart your day as these are lactogenic in nature. Also, I would like to say that these lactogenic foods might be super effective for some but could bear no results for others. Everyone’s body is different. However, there is no harm in trying these foods to increase breast milk because all the options are absolutely natural and come with zero side-effects,” she concluded.
So, give these healthy options a try!