Diet tips to boost milk supply and support maternal health

Worried about your milk supply? You’re not alone—many mums feel the same way. Enhancing your milk supply can help nourish both your baby and your body, supporting health for you both.

When it comes to feeding a child, it is important to understand the role of diet for the lactating mother. Diet impacts the quality of breast milk and subsequently, the nutrition your child receives from the milk. In other words, do not ignore your diet on this journey and give importance to what you eat. If this feels overwhelming, we got you covered. In this article, we will cover essential topics around the role of a balanced diet for a lactating mother.

As a lactating mother, your dietary choices have a direct impact on the quality and quantity of your breast milk. Consuming a well-balanced and nourishing diet not only meets the nutritional demands of breastfeeding but also supports your own health and recovery.

A balanced diet for lactating mothers should include a variety of nutrient-dense foods from all major food groups. Such foods provide the essential nutrients, vitamins, and minerals that your body needs to produce high-quality breast milk and support your baby's growth and development. By prioritizing a balanced diet, you'll be giving your baby the best possible start in life while also taking care of your own well-being.

Breastfeeding is a physically demanding and energy-consuming activity. To produce good quality milk and maintain your own health, your caloric intake needs to increase during this time. Let's take a closer look at the extra calorie requirement in lactation and how you can meet these demands through your diet.

Extra Calorie Requirement in Lactation

Your body requires additional calories when you're breastfeeding to produce breast milk and support your baby's growth. On average, lactating mothers need an extra 340 to 400 calories per day compared to their pre-pregnancy caloric intake. This means that if you were consuming 2,000 calories per day before pregnancy, you may need around 2,340 to 2,400 calories while breastfeeding.

However, keep in mind that every mother's caloric needs may vary based on age, weight, activity level, and breastfeeding frequency. To meet your extra calorie requirement in lactation, focus on consuming nutrient-dense foods rather than simply increasing your portion sizes. Choose from whole grains, lean proteins, fruits, vegetables, and healthy fats to provide your body with the energy and nutrients it needs to support successful breastfeeding.

A well-balanced diet for breastfeeding mothers to increase milk supply should include essential nutrients. Consuming these nutrients will stimulate the production of high-quality breast milk that meets the growing needs of your baby.

Protein, Carbohydrates, and Healthy Fats

If you are wondering what makes up a balanced diet, we've got you covered:

• Protein: Consume 140-200 grams of protein daily from lean meats, fish, yoghurt, nuts, legumes, and whole grains. Protein consumption will support tissue repair and milk production.
• Carbohydrates: Opt for complex carbohydrates from whole grains, fruits, and vegetables to provide yourself with energy.
• Healthy Fats: Include omega-3 fatty acids from salmon or sardines, flax seeds, and chia seeds to support infant brain and vision development.

Vitamins and Minerals

Adequate and consistent consumption of vitamins and minerals will support recovery, quality of breast milk, and long-term development of the child. Have a look at the essentials to understand your body's requirements during your breastfeeding journey:  

• Calcium: Aim for 1,000-1,300 mg of calcium daily from dairy products, leafy greens, broccoli, and some seafood to support strong bones.
• Iron: Consume 9 mg daily from lean meat, seafood, nuts, seeds, and fortified grains. Good iron levels will prevent anemia and help you maintain your energy levels.
• Folic Acid/Folate: 400 micrograms per day from leafy vegetables, citrus fruits, and fortified foods will support cell growth and prevent neural tube defects.
• Choline: Consume 550 mg per day from dairy products, eggs, meats, some seafood, beans, peas, and lentils to support brain development.

A diet for breastfeeding mothers rich in these vitamins and minerals will help ensure optimal milk supply and quality. However, each mother has her own requirements so consult your doctor for personalized advice.

To meet the extra caloric requirement in lactation, mothers should focus on incorporating a variety of nutrient-dense foods into their daily meals. Here are some foods to include in your post-delivery food plan:

• Lean proteins: Chicken, fish, lean beef, eggs, yoghurt, and legumes
• Whole grains: Brown rice, oats, quinoa, and whole-grain bread
• Fruits: Berries, citrus fruits, apples, bananas, and melons
• Vegetables: Leafy greens (spinach, kale), broccoli, carrots, and sweet potatoes
• Healthy fats: Avocado, nuts, seeds, olive oil, and fatty fish (salmon, sardines)
• Dairy or dairy alternatives: Milk, cheese, yoghurt, or fortified plant-based milk

Nutrient-Dense Foods for Optimal Milk Supply

Certain foods are known to boost milk production and support a healthy milk supply. Here are some nutrient-dense options to consider:

• Oatmeal: Rich in iron and fiber, oatmeal is believed to increase milk production.
• Fennel: Fennel seeds and fennel tea have been traditionally used to enhance milk supply.
• Fenugreek: This herb is commonly used as a galactagogue, a substance that promotes lactation.
• Garlic: Garlic has been shown to enhance the flavor of breast milk and may increase milk production.
• Nuts and seeds: Almonds, flax seeds, and chia seeds are rich in healthy fats and may support milk supply.

Foods to Avoid During Breastfeeding

Whilst breastfeeding, it's important to be mindful of the foods and drinks you consume. Here are some items to limit or avoid:

• Caffeine: Restrict intake to 200-300 mg per day, as excessive amounts can make your baby restless and fussy.
• Alcohol: It's best to avoid alcohol entirely, but if consumed, limit to one drink or less per day and wait at least 2-3 hours before breastfeeding.
• Fish High in Mercury: Steer clear of fish like shark, swordfish, and bigeye tuna due to high mercury levels.
• Highly Processed Foods: Limit foods high in added sugars and processed fats, as they lack essential nutrients.
• Certain Herbs and Spices: High doses of peppermint, parsley, and sage may potentially decrease breast milk production.

By being mindful of these foods and substances, you can support your baby's health and maintain a healthy milk supply.

Supplements to Increase Milk Supply

There is ongoing research about which foods can boost milk production quickly. However, certain supplements have proven beneficial in this matter. Consider the following:

• Lactare: Contains Shatavari, known for its lactation-promoting properties, and is available in capsule and granule form.
• Galact (Zandu): An Ayurvedic product that includes herbs like Shatavari, Vidarikand, and Safed Musli; available in syrup and granule form.
• Prolacta: Combines fenugreek, cumin, and fennel, which are traditionally used to support lactation; available in tablet form.
• Mothers Horlicks: Enriched with vital nutrients and DHA to enhance milk quality and support the extra calorie requirement in lactation.
• Galactogil: Contains aniseed, fennel, and calcium; available as granules to promote breast milk production.

Remember to consult your doctor before starting any supplements to increase your milk supply to ensure they are safe and appropriate for your specific situation. Along with supplements, herbal remedies can also be beneficial for lactating mothers.

Herbal Remedies and Lactation-Promoting Supplements

Certain herbal remedies and supplements are believed to help increase breast milk supply. Some popular options include:

• Fenugreek: A common herbal galactagogue that may help stimulate milk production.
• Blessed Thistle: Often used in combination with fenugreek to promote lactation.
• Fennel Seed: May help increase milk supply and reduce colic symptoms in babies.
• Brewer's Yeast: Rich in B vitamins and believed to support milk production.

Always consult with your doctor before using any herbal remedies or supplements to ensure they are safe for you and your baby.

Staying hydrated is essential for breastfeeding mothers to support milk production and overall health. Aim to drink plenty of water, with a goal of up to 2 litres per day. While all fluids count towards hydration, water is the best choice. Remember, thirst is often a sign that you're already dehydrated, so drink regularly throughout the day.

When it comes to caffeine, moderate consumption is generally safe. Limit your intake to no more than 300 milligrams per day, which is roughly equivalent to 2 to 3 cups of coffee. Excessive caffeine consumption can lead to irritability, poor sleep patterns, and fussiness in your baby. If you notice your baby becoming more fussy or irritable after consuming caffeine, consider reducing your intake.

A balanced diet for lactating mothers ensures both maternal health and the well-being of their baby are taken care of. Focus on consuming a variety of nutrient-dense foods and essential vitamins. Avoid restrictive diets and limit your intake of added sugars, saturated fats, and sodium. Staying hydrated and managing caffeine intake appropriately are also key aspects of a healthy diet for breastfeeding mothers.

Lastly, for mothers following vegetarian or vegan diets, careful planning and potential supplementation may be necessary to meet all nutritional requirements. By adhering to these guidelines, breastfeeding mothers can enhance their milk supply, support their baby's growth and development, and maintain their own health and well-being.