Melissa Paris Fitness

Apr 10, 2015

Breastfeeding Tips!

by Melissa Paris

If you’re a new, or even a seasoned mom, who has chosen to breastfeed, chances are you’ve wondered if you’re producing enough milk for your little one. Below is a list of foods *believed* to help increase your milk production:

Fenugreek seeds (methi): Methi seeds have been used for ages to increase breastmilk supply and now there is research to back this ancient belief. Research has shown that fenugreek or methi increases milk supply. Some doctors say that if you include methi in your diet, you will have an increased supply of milk within a week. Besides, fenugreek seeds are a great source of iron, calcium, vitamins and minerals.

But be careful not to consume too much as it is a mild dieuretic and you may end up losing a lot of water. Fenugreek tea (methi ki chai) is a popular drink given to new mothers. Methi is can be added to many dishes, especially vegetables, and meat dishes

Fennel Seeds : Studies have found that fennel seeds increase milk supply. Some doctors also say that fennel seeds help prevent colic in your baby. They are rich in vitamin C. Besides, they are a good mouth freshener and aid digestion. Fennel seeds can be added to vegetables, rice preparations, and desserts. In many traditional homes fennel water and fennel tea are given regularly to new moms.

Garlic : Among its many curative properties, garlic is said to help in increasing breastmilk supply. Studies have shown that the infants of mothers who eat garlic tend to feed for a longer time, and many babies seem to like the flavor in breastmilk.Though garlic can be eaten on its own, you may find it more appetizing when used as a condiment in, meats, vegetables, pastas and pickles. Garlic milk is a popular traditional post-delivery drink given to nursing moms.

Cumin seeds: As well as stimulating milk supply, cumin seeds are said to improve digestion and provide relief from constipation, acidity and bloating. They are also a source of iron to help you gain strength after birth. Cumin seeds are an integral part of many Indian dishes. You can roast them and add them even to snacks, and chutneys or drink cumin water

Green vegetables like beans , spinach , fenugreek and asparagus are an excellent source of minerals and vitamins as well as phytoestrogen which is believed to enhance lactation.

Pulses or lentils  : Pulses, especially red lentils are not only believed to improve milk supply but are also high in iron and fibre. Use a pressure cooker to prepare them to save time and add spices and condiments of your choice.

Red vegetables: Carrots , sweet potatoes and beetroot for example are high in beta-carotene, which is beneficial for your baby if you are breastfeeding. Beets and sweet potatoes are high in iron and help to maintain the liver.

Nuts and dried fruits They make an excellent snack and easily available or you could blend them with milk to make delicious badaam milk or kaju milk.You can also add them to sweet and savory dishes to boost their flavor.

Oats and porridge: Oats are a great source of iron, calcium and fiber and are popular with nursing mums. Broken wheat is another nutritious option. They are commonly eaten as porridge and you may choose to add nuts, milk, spices or fruits to improve the nutritional value.

Oils and butter: Certain fats from oils and butter are healthy. Oils like olive oil, flaxseed oil and sesame oil are healthier oils believed to aid breastfeeding. Butter, coconut oil and ghee, when consumed in moderation, can boost energy.


As with any nutritional program, it is best to consult your doctor before changing anything about your diet when it comes to breast feeding


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