If you are breastfeeding mother its obvious to worry whether your baby is getting enough milk or not. Most of the mothers produces proper milk which is sufficient for there baby. As long as you follow a healthy diet and feed your baby whenever he demands, you have no reason to worry. There are some natural ways which helps in increasing breastmilk production.
1. Food to increase breastmilk supply:
Cumin seeds (Jeera): Cumin seeds have spicy flavour and warm aroma. Cumin seeds and warm Jeera water is believed to improve saliva secretion which provides relief in digestive disorders. It helps in constipation and acidity relief. This is a great source of iron and it is believed traditionally that it improves breastmilk. You can have jeera by adding in curries or you can drink jeera water also.
Fenugreek Seeds (Methi): Fenugreek seeds are used to increase milk supply in lactating mothers. Studies have shown that this is potential stimulator of breast milk production hence used to increase breast milk supply in lactating mothers. Fenugreek seeds are rich in calcium, iron, Phosphorus, Protein and Minerals. This can be consumed by adding in curries. Be careful while having it as it has mild diuretic effect, too much consumption will end up in frequent urination.
Fennel Seeds (Saunf): It is believed that fennel seeds are used to increase milk supply in breastfeeding mothers. Although there is no direct evidence for this but it is justified by the fact that it is a source of phytoestrogens,which promotes the growth of breast tissue. Fennel seed is effective diuretic, hence too much consumption should be avoided. These are rich in vitamin C and can be consumed by eating raw or adding in curries, parathas and salads.
Black sesame seeds (Til): Black sesame seeds are believed to increase milk supply in mothers. It is great source of calcium, Minerals and omega 6 fatty acid. You can consume sesame seeds oil or sesame seeds can also be added in dishes. You can also try having til ke laddoo, which is a sweet. Some people are allergic to sesame seed or sesame oil, they should avoid consuming it.
Basil (Tulsi): It is traditionally believed to increase milk supply in lactating women. Tulsi has many other health benefits as it provides relief in common cold, flu, asthma, headache, stomach upset etc. It is great source of vitamin K. It can be consumed by adding in tea, soups and vegetables.
Greens and Gourds vegetables: Green and gourd vegetables are traditionally believed to increase milk supply as these are source of phytoestrogen, which promotes breast tissue. Green vegetables are easy to digest and rich in vitamins. This can be cooked and made curries. Also lauki ka halwa can be made.
Oats: Oats are the great source of iron, fiber, calcium and protein. Oats are the only cereal containing globulin(protein) which play an important role in development of immunity in infants. It is easy to cook and great to have in breakfast.
Nuts: Almond and cashew nuts are considered to be galactogogue. Galactogogue is a substance which promotes lactation. Nuts are most healthy in their raw form. You can also have nuts in sweet dishes or in curries.
Pulses (Dals): Pulses are rich in protein, fiber and iron. Fiber helps in dealing the problem of constipation after childbirth. Also it is believed that pulses especially red lentils improves breast milk.
Spinach: Spinach is a leading dietary source of folate. Folate prevents various birth defects and prevents premature birth. Spinach is also high in iron, phosphorus, calcium, magnesium and several other vitamins and minerals. Most of these nutrients are very important for nursing mothers and infants.
Beets and red vegetable: Beetroot is an excellent source of folate and good source of manganese. Beetroot contains betaines which may function to reduce homocysteine. High level of homocysteine can cause miscarriage in pregnant women and may lead to birth defects. Beets and sweet potatoes are high in iron and good for liver. Carrots are believed to improve milk production also fiber in carrot reduces constipation. You can have them in salads, soups, curries etc, and sweet dish like “gajar ka halwa” can also be made.
Ghee and milk: Milk is a good source of calcium and is very important for breastfeeding mother. Loss of calcium in breastfeeding moms is replenished by taking milk and ghee.
Brown rice: Brown rice is unprocessed rice. Brown rice not only provides energy to breastfeeding moms but it also improves breast milk production. It is found through researches that brown rice may increase serotonin levels in brain. Serotonin is involved in prolactin release which is key hormone in lactation.You can have brown rice with dals and curries or you can also make pulav.
Water: Water is very important for breastfeeding moms to keep them hydrated. A lot of water is lost from mothers body through breastfeeding. If you do not drink water no matter what you eat your milk supply will reduce. At least 10-12 glasses of water is necessary for breastfeeding moms.
2. Take proper rest: Load or stress affects your breast milk supply. Find some time for yourself to take rest from the busy schedule of baby caring.
3. Feed your baby on demand: Breast milk production is proportionate to the demand of the baby. As much your baby demands more milk your body produces. It is always good to maintain a feeding schedule at regular intervals. Increase no of feeding if your baby demand more.