What are the best foods to eat when breastfeeding? Read about them here.
What can you read in this article?
- How much milk does my baby actually need?
- What are the best foods to eat when breastfeeding?
- Other ways to boost your milk supply
Breast milk is best for babies, as we’ve all been told. And as parents, we want nothing else but the best for our little ones.
But as much as we want to breastfeed our child, there are some factors that affect our decision to do so. Some opt not to because of their work schedule. Some cannot do it because of health reasons. For a lot of moms, it’s the feeling that their milk is not enough for their babies.
Plenty of moms struggle with breast milk supply issues. One of the primary reasons for this problem is the mother’s health.
According to a study by pediatrician Marianne Neifert, “as many as 5% of women may have primary insufficient lactation because of anatomic breast variations or medical illness that make them unable to produce a full milk supply despite heroic efforts.” Factors such as diabetes, obesity, or high blood pressure can contribute to this.
But although many women worry about having a low milk supply, insufficient breast milk production is rare. In fact, according to Mayo Clinic, most mothers make one-third more breast milk than their babies can drink.
How much breast milk does my baby need?
According to Medela, in your baby’s first 24 hours, her stomach is only about the size of a cherry and can hold just 5 – 7 mL or 1 – 1 ½ teaspoons of breast milk during each feeding.
By day 3, your newborn’s stomach will have grown to about the size of a walnut. This means that there’s a bit more room for breast milk and their tummy will be able to hold between 22 – 27 ml or ¾ – 1 ounce per feeding.
At week 2, the baby’s stomach has grown to about the size of an egg and can now hold between 80 – 150 mL or 2 ½ – 5 ounces per feeding.
After the 4th week, your milk supply will already be established. By the third month, babies start to grow more slowly so they don’t need a lot of milk at this time.
It is important to remember that breastfed infants take fewer but longer feeds as they get older, though their daily consumption remains about the same.
At around 6 months when your baby’s already starting to eat solids and is getting his nutrients from food, your milk supply might start to decrease.
While this is perfectly fine, you might want to try to boost your milk supply if you want to breastfeed longer.
What are the best foods to eat when breastfeeding?
Galactagogues are substances that are believed to increase breast milk supply. They can be found in supplements and capsule form, but they can also be found in food.
Aside from helping mommy produce more milk, the vitamins found in these foods can also make milk richer and more nutritious for the baby.
Looking to boost your milk supply? Try adding the following foods in your diet.
1. Oats
Oatmeal is great for regulating our cholesterol and blood pressure levels, and could also help with lactation. According to Just Mommies, because oatmeal is comfort food, it can also help mothers relax and produce oxytocin, a vital hormone for milk production.
Image from Freepik
2. Garlic
Garlic affects the taste and smell of your breastmilk, and according to one study (link here), babies tend to latch on for longer after their mothers consume garlic. According to Mom Junction, it also could have chemical compounds that help in lactation.
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3. Green leafy vegetables
Breastfeeding can be demanding on your body—feeding another human means that you’ll need more nutrition yourself. Green leafy vegetables like spinach, mustard greens, kale, and fenugreek leaves are great sources of vitamins and minerals.
In addition, dark leafy greens contain phytoestrogens, which, according to Just Mommies, have chemicals similar to estrogen that could promote breast tissue health and lactation.
4. Fenugreek seeds
A common herb used to increase milk production, fenugreek seeds have been used to increase milk production for centuries. Like green leafy vegetables, fenugreek seeds contain phytoestrogens. According to Breastfeeding Online, it only takes 24 to 72 hours before fenugreek increases a nursing mother’s milk supply.
5. Moringa or malunggay
According to a study from the University of the Philippines’ Department of Pediatrics, mothers of preterm babies who consumed moringa capsules found that their milk production increased by 152 to 176%. That’s great news for mothers struggling with low milk supply issues.
6. Sesame seeds
Another natural galactagogue, sesame seeds are a good source of calcium, which is known for boosting milk supply. Nutritionists recommend including sesame seeds in a nursing mom’s diet to increase the energy value of breast milk.
7. Nuts
The monounsaturated fats found in certain nuts (e.g. almonds, macadamia nuts) can make your milk richer. Nuts are rich in vitamins, minerals, and calories, making them a great source of nutrients.
8. Green papaya
This galactagogue is known for its enzymes, vitamins, and minerals. It’s a particularly good source of vitamin A and vitamin C.
According to Healthline, one small fruit contains nearly 100 milligrams (mg) of vitamin C. And for breastfeeding moms, the recommended dietary allowance of vitamin C is 115 to 120 mg each day.
9. Yams, beets and carrots
The beta carotene found in these red and orange vegetables can aid in the production of breast milk. Yams, beets, and carrots are also rich in iron and minerals.
10. Water
Plenty of us overlook something as simple as staying hydrated. Drinking enough (or not enough) water can make a huge difference to your milk supply, so make sure that you drink a glass of water before and after feeding your baby.
11. Lactation cookies
Want a sweet treat that can also boost your milk supply? Lactation cookies are the way to go. It’s a mashup of oats, seeds, nuts and other natural galactagogues in one yummy snack. There are a lot of online stores selling lactation cookies, but you can also bake some yourself.
Boosting your milk supply
Photo: Fotolia
One reminder though is that these galactagogues usually work better if combined with increased breastfeeding, or pumping. Remember the golden rule in breastfeeding is the more baby nurses or latches, the more your body will produce milk.
Other than frequent feedings, other ways to increase your milk supply are through skin-to-skin contact, proper latching and positioning, and breast compression (a method of gently squeezing the breast as you nurse to encourage milk glands to let down more milk).
Don’t forget to eat a healthy diet and get enough rest to help your body keep up with the demands of being a nursing mom. And more importantly, relax. According to Dr. Shivani Patel, an OB-Gynecologist and expert in maternal-fetal medicine, stress is the number one killer of breast milk supply. So make sure you take care of your needs too, mommy.
If you have any questions regarding breastfeeding, don’t hesitate to ask your child’s pediatrician or a certified breastfeeding counselor in your area.
Additional information by Camille Eusebio
Source:
Mayo Clinic, Healthline, KellyMom
