Getting pregnant is an emotional rollercoaster of a journey. But once your baby arrives, the focus shifts to providing proper nutrition for both yourself and your baby. Breastfeeding, often called nature’s way of nourishing your child, requires significant energy. It’s not always easy, as some mothers produce milk immediately, while others might take 10-14 days for milk production to stabilize.
Breastfeeding mothers nurse their babies 6-8 times a day, which can be physically demanding. To meet this challenge, your diet needs to be rich in essential nutrients. There are several foods to eat while breastfeeding to increase milk supply, maintain energy, and promote your baby’s overall development.
Why Is Diet Important While Breastfeeding?
A breastfeeding mother’s body undergoes significant changes to provide essential nutrients to her baby. Your diet directly impacts the quantity and quality of breast milk. Consuming the right foods not only helps with milk production but also influences the baby’s growth, digestion, and even skin tone.
For instance, many mothers are curious about foods to eat while breastfeeding to make baby fair or those that help with colic, digestion, and weight gain.
Foods to Eat While BreastFeeding
1. Iron-Rich Foods
Iron is essential for both you and your baby to maintain energy levels and prevent anemia. Stock yourself with these foods for breastfeeding mothers:
- Cereals: Puffed rice, Rice flakes, Buckwheat, Maize, Oats.
- Pulses: Horse gram, Baked beans, Whole moong, Black gram.
- Nuts: Anjeer, Cashews, Almonds, Dried Coconut.
- Greens: Spinach, Drumsticks, Curry leaves, Amaranth.
Including these iron-rich foods also supports your baby’s brain development and can act as foods to eat while breastfeeding to help baby poop, especially for newborns prone to constipation.
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2. Protein-Rich Foods
Protein is crucial for energy and muscle repair, especially for a mother breastfeeding frequently. Here’s a list of foods to eat while breastfeeding for a gassy baby and to ensure steady milk production:
- Meat: Chicken Breast, Fish, Eggs, Lean Meat.
- Pulses: Horse gram, Whole moong, Chickpeas, Red Kidney Beans.
- Dairy Products: Tofu, Paneer.
- Others: Soya chunks, Nuggets, and high-fiber grains.
Protein-rich foods also act as foods to eat while breastfeeding to make baby gain weight, ensuring your baby gets the right nutrients for healthy growth.
3. Calcium-Rich Foods
Calcium supports the development of your baby’s bones and teeth while keeping your own bones strong. These foods are great additions to a breastfeeding mother diet chart:
- Dairy products like milk, cheese, and yogurt.
- Leafy greens like kale, bok choy, and spinach.
- Calcium-fortified cereals and juices.
Adding calcium-rich foods to your diet also helps if you’re looking for foods to eat while breastfeeding to avoid colic, as they support smoother digestion for both you and your baby.
Indian Power Foods to Enhance Lactation
Traditional Indian foods have long been used to improve lactation. These power-packed foods are excellent foods to eat while breastfeeding a colic baby or to boost milk production naturally:
1. Gond
Gond is an edible gum commonly used in laddoos. It’s considered a superfood for lactating mothers, providing energy and enhancing milk supply. It is one of the best foods to eat while breastfeeding to increase milk supply according to age-old traditions.
2. White Sesame Seeds
Rich in folic acid, calcium, iron, and protein, sesame seeds are a versatile ingredient that can be added to curries and soups. They are also effective foods to eat while breastfeeding to help baby poop due to their high fiber content.
3. Fenugreek Seeds
Fenugreek seeds are a proven remedy to boost lactation. Soak them overnight and consume them the next day with a glass of water. These seeds are also beneficial foods to eat while breastfeeding a newborn or a gassy baby.
4. Shatavari
Shatavari, an Ayurvedic herb, is a go-to remedy for increasing breast milk production. It can be consumed in granular form with milk, as a bar, or in laddoos. For mothers wondering about foods to eat while breastfeeding to make baby fair, Shatavari provides essential nutrients for healthy skin development.
5. Fennel
Fennel or Saunf is not only a coolant but also boosts milk production. Eating fennel after meals can reduce colic in babies and is one of the best foods to eat while breastfeeding for a constipated baby.
Foods to Avoid While BreastFeeding
While there are many foods to eat while breastfeeding to increase baby weight and improve digestion, some foods are best avoided as they can cause discomfort to the baby. Spicy foods, caffeine, and some common allergens like nuts or dairy could make your baby uncomfortable or cause tummy troubles.
If you notice your baby showing signs of colic, bloating, or irritability, it’s a good idea to consult a pediatrician and monitor your diet.
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Dietary Tips for BreastFeeding Mothers
- Hydration is Key: Breastfeeding can dehydrate your body. Drink plenty of water, milk, and juices to stay hydrated and maintain milk supply.
- Balance Your Plate: A well-rounded diet that includes iron, protein, calcium, and fiber is essential for both you and your baby.
- Focus on Lactation Foods: Incorporate foods like Shatavari, Gond, and Fenugreek seeds into your meals for better milk production.
- Avoid Empty Calories: Steer clear of junk food and focus on nutrient-dense options, as these are the best foods to eat while breastfeeding to increase milk supply.
- Plan Small, Frequent Meals: Eat smaller meals throughout the day to maintain energy levels and support your breastfeeding schedule.
Final Thoughts
Being a breastfeeding mother is both challenging and rewarding. A balanced diet rich in foods for breastfeeding mothers ensures your baby gets the best start in life. Whether you are looking for foods to eat while breastfeeding to make baby fair, improve digestion, or enhance milk supply, the key is to eat mindfully and focus on nutrient-rich options.
Remember, a happy and stress-free mother equals a happy baby. While breastfeeding is the most natural way to nourish your child, formula milk is also a viable option for mothers who face challenges with milk production.
Take care of your health, plan your meals with a breastfeeding mother diet chart, and enjoy the precious journey of nurturing your little one.