The Importance of a Nutritious Diet for Breastfeeding Mothers
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Time to read 3 min
Roopa K
B.Sc ,Certified Lactation Educator (CLC), Certified Lactation Professional (CLP), Garbh Sanskar Expert, Postpartum Health Nutritionist.
Roopa is committed to providing holistic support and guidance throughout the prenatal, postnatal, and breastfeeding journey of Indian mothers.
Breastfeeding is a beautiful and natural part of motherhood which ensures that your baby gets all the necessary nutrients for their growth and development. As a new mother, it's important to prioritise your own health and wellbeing, as it directly affects your milk supply and baby's health. This blog will discuss the diet for breastfeeding mothers and how it can positively impact both the mother and the baby.
Table of content
Breastfeeding is a unique experience for every mother, but what remains constant is the importance of a nutritious diet. A healthy and well-balanced diet not only ensures that the mother stays healthy but also provides essential nutrients to the baby through breast milk.
One of the essential nutrients for lactating moms is protein, which helps in the production of breast milk. It is recommended to consume at least 62 grams of protein per day to meet the needs of both the mother and the baby. Good sources of protein include lean meat, eggs, dairy products, legumes, pulses, nuts and seeds.
Calcium and iron are also crucial for breastfeeding mothers as they are essential for the baby's growth and development. Foods such as dairy products, leafy greens are excellent sources of these nutrients. Additionally, including healthy fats like walnuts, seeds, olive oil, and fatty fish in the diet can provide much-needed energy for new mothers.
Some of the best foods to include in a breastfeeding diet are whole grains, fruits, and vegetables. Whole grains like millets, oats, quinoa are rich in fibre, which can help prevent constipation, a common postpartum issue. Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants, making them a vital part of a breastfeeding diet.
It can be challenging for some mothers to produce an adequate amount of breast milk. In such cases, it is essential to know how to boost milk supply naturally. Consuming herbs like shatavari, fennel, and fenugreek seeds has been known to increase milk production. You can also try Lactobites which are clinically proven to increase the breast milk supply by up to 12x and contain 5 galactogogues. Drinking plenty of water and staying hydrated is also crucial for maintaining a good milk supply.
While it is necessary to focus on what to eat while breastfeeding, it is equally important to know what foods to avoid. Spicy and gassy foods can cause digestive issues for the baby, so it's best to limit their intake. Caffeine and alcohol should also be consumed in moderation, as they can pass through breast milk and affect the baby's sleep and development. You can read more here to know which foods to avoid and why.
Hydration is a key factor in maintaining a healthy breastfeeding diet. Drinking 8-10 glasses of water per day is recommended, along with consuming other hydrating drinks like coconut water.
In conclusion, a well-balanced diet is crucial for breastfeeding mothers as it not only provides essential nutrients to the mother but also to the baby through breast milk. A nutritious diet can also help with postpartum recovery and energy levels, allowing mothers to take care of their little ones. In conclusion, a well-balanced diet is crucial for breastfeeding mothers as it not only provides essential nutrients to the mother but also to the baby through breast milk. A nutritious diet can also help with postpartum recovery and energy levels, allowing mothers to take care of their little ones.
For mothers seeking guidance on diet and breast milk supply, our Lactation Program offers personalised support. With this upgrade, you’ll receive two one-on-one calls with a lactation expert, a 28-day diet plan, and 20 Lactobites bars to enjoy as you nurture this special bond with your baby.