For new mothers, ensuring a good supply of breast milk is crucial for the baby’s nutrition and development. Diet plays a key role in enhancing milk production. Here are six superfoods that help boost lactation:
1. Fenugreek Seeds (Methi)
Why it helps:
- Rich in phytoestrogens, which help stimulate milk production.
- Improves digestion and prevents postpartum constipation.
How to consume:
- Soak fenugreek seeds overnight and drink the water in the morning.
- Add them to curries, rotis, or tea.
2. Fennel Seeds (Saunf)
Why it helps:
- Acts as a natural galactagogue (milk-boosting food).
- Reduces bloating and colic in babies when consumed by the mother.
How to consume:
- Drink fennel tea or chew a teaspoon after meals.
- Add to soups, curries, or herbal drinks.
3. Oats
Why it helps:
- High in iron, which prevents anemia (a common cause of low milk supply).
- Contains beta-glucan, which enhances prolactin (a hormone that increases milk production).
How to consume:
- Have oatmeal for breakfast.
- Add oats to smoothies, cookies, or porridge.
4. Green Leafy Vegetables (Spinach, Methi, Dill, etc.)
Why they help:
- Rich in calcium, iron, and folic acid, which improve milk quality.
- Provide essential vitamins for postpartum recovery.
How to consume:
- Make sabzi, dal, or soups with leafy greens.
- Add spinach to smoothies or omelets.
5. Nuts and Seeds (Almonds, Flaxseeds, Sesame Seeds, etc.)
Why they help:
- Packed with healthy fats, protein, and calcium for better milk production.
- Flaxseeds and sesame seeds contain phytoestrogens that support lactation.
How to consume:
- Eat a handful of soaked almonds daily.
- Sprinkle flaxseeds on salads or mix them into smoothies.
6. Garlic
Why it helps:
- Improves milk supply and enhances the taste of breast milk, which babies love.
- Has antimicrobial properties that strengthen immunity.
How to consume:
- Add garlic to dals, curries, and soups.
- Eat a small raw garlic clove with warm water in the morning.
Additional Tips for New Mothers:
✅ Stay Hydrated: Drink plenty of water, coconut water, and herbal teas.
✅ Eat Balanced Meals: Include protein, whole grains, and healthy fats.
✅ Rest & Relax: Stress can lower milk production, so get enough sleep and try relaxation techniques.
