Diet tips to boost milk supply and support maternal health

Worried about your milk supply? You’re not alone—many mums share this concern. A healthy milk supply nourishes your baby and supports your well-being.

Your diet is crucial to breast milk quality, directly impacting your baby’s nutrition. Simply put, what you eat matters on this journey. If this feels overwhelming, don’t worry—we’ve got you covered!

In this article, we’ll explore the importance of a balanced diet for lactating mothers and how it can support you and your baby.

Your diet directly affects the quality and quantity of your breast milk as a lactating mother. A nutrient-rich, balanced diet supports your baby’s growth while aiding your health and recovery during this crucial phase.

A well-rounded diet should include all major food groups' essential nutrients, vitamins, and minerals. These nutrients help produce high-quality breast milk, ensuring your baby gets the best start while keeping you nourished and energised.

Breastfeeding is a physically demanding and energy-consuming activity. Your caloric intake needs to increase during this time to produce good-quality milk and maintain your health.

Let's examine the extra calorie requirement during lactation and how your diet can meet these demands.

Extra Calorie Requirement in Lactation

When breastfeeding, your body needs extra calories to produce milk and support your baby's growth. On average, lactating mothers require 340 to 400 additional calories per day compared to their pre-pregnancy intake. For example, if you previously consumed 2,000 calories daily, you may need around 2,340 to 2,400 calories while nursing.

However, calorie needs vary based on age, weight, activity level, and breastfeeding frequency. Instead of increasing the quantity, focus on nutrient-dense foods like whole grains, lean proteins, fruits, vegetables, and healthy fats. These choices provide the energy and nutrients you and your baby need.

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 your baby's growing needs.

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 milk, milk products, cheese paneer, sprouts, broccoli, 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 ghee, walnuts, avocado,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 the child's long-term development. Have a look at the essentials to understand your body's requirements during your breastfeeding journey:  

• Calcium:  To support strong bones,aim for 1,000-1,300 mg of calcium daily from dairy products, leafy greens, broccoli, and some seafood.
• 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  rich in these vitamins and minerals will help ensure optimal milk supply and quality for breastfeeding mothers. However, each mother has her requirements so consult your doctor for personalized advice.

To meet the extra caloric requirement in lactation, mothers should incorporate various 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, promoting 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.
• Other options are dill leaves, dry ginger, edible gum or 'gondh/gondh katira'.

Foods to Avoid During Breastfeeding

While breastfeeding, it's important to be mindful of your diet. Here are some foods to avoid while breastfeeding to ensure your baby’s health and comfort:

• 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 peppermint, parsley, and sage doses may 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

Certain lactation powders have proven beneficial as supplements to increase milk supply. 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.

If you follow a gluten-free diet or have a gluten allergy, you can find gluten-free lactation powders to support your milk supply. Consult a specialist to ensure the best option for your needs.

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

Proper hydration is crucial for milk production and overall health. Aim for 3–4 litres of water daily, as water is the best choice for staying hydrated. Since thirst signals dehydration, drink fluids regularly throughout the day.

Moderate caffeine consumption is generally safe, but limit intake to 300 mg daily (about 2–3 cups of coffee). Excessive caffeine may cause irritability, poor sleep, and fussiness in your baby. If you notice these signs, consider reducing your intake.

A well-rounded diet supports both maternal health and the baby’s well-being. Focus on nutrient-dense foods while avoiding restrictive diets. Limit added sugars, saturated fats, and excess sodium for optimal health.

Following a vegetarian or vegan diet may require careful planning and supplementation to meet all nutritional requirements.

Maintaining a balanced diet, proper hydration, and mindful caffeine intake can support milk production, your baby's growth, and your well-being.