Breastfeeding and nutrition: What to eat for optimal milk supply
|Published
Celebrating World Breastfeeding Week observed from August 1 - 7, gives us a chance to highlight the importance of breastfeeding and how the right nutrition can help mothers provide the best for their babies.
Breastfeeding is not just a bonding moment between mother and child; it's a superpower that offers numerous health benefits.
New breastfeeding moms are often given extensive information on what foods may affect their baby. But what you eat while you are breastfeeding can also affect your own health, sense of well-being, and milk supply.
Breastfeeding helps your body recover post-pregnancy. It can lower the risk of breast and ovarian cancer, type 2 diabetes, and postpartum depression.
What’s more, eating nutritious meals and snacks throughout the day is the best way to ensure a healthy milk supply for your baby.
Le Bonheur Registered Lactation Consultant, Ruth Munday, shares her knowledge of the best and worst foods for milk supply as well as diet recommendations for the breastfeeding mom.
Superfoods for moms
To maintain a healthy milk supply, it's important for nursing mothers to eat a balanced diet rich in essential nutrients. Here are some foods that can help:
1. Oats are known for their iron content, oats can help increase milk production.
2. Leafy greens like spinach, kale, and broccoli are packed with vitamins and minerals like calcium, which support overall health and milk production.
3. Nuts and seeds such as almonds, walnuts, and flaxseeds are rich in healthy fats and proteins.
4. Lean proteins - mix and match your chicken, fish, and beans to provide the necessary proteins to support your body’s energy needs and milk production.
5. Whole grains foods like brown rice and quinoa provide energy and fiber, keeping moms full and satisfied.
6. Fruits and vegetables - a colourful plate ensures a wide range of nutrients. Berries, oranges, and sweet potatoes are excellent choices.
7. Hydration - drinking plenty of water is crucial. Herbal teas, like fenugreek or fennel, are known to help increase milk supply.
Foods to avoid
Munday highlights that excess amounts of Vitamin C and Vitamin B act as an antihistamine and may decrease your milk supply. According to her, drinking excess fluids will not help increase your milk supply.
And it's vital that mom limits caffeine intake to 2 cups or less per day (cut it out entirely if you have a very low milk supply).
Avoid diets and medications that promise rapid weight loss.
Avoid excess exercise which can decrease your milk supply.
Avoid carbonated beverages.
Unless you react to a food or you see a reaction in your baby after eating a particular food, you do not need to restrict it from your diet. Most mothers can eat any food they like without it causing a problem for their infants.
Breastfeeding is a natural and effective way to nourish a baby. The World Health Organization (WHO) recommends exclusive breastfeeding for the first six months of life.
Here’s why: Breast milk contains all the nutrients a baby needs, tailored specifically to their growth and development.
- Immune boost, breast milk is packed with antibodies that help protect babies from infections and illnesses.
- Bonding experience, the physical closeness of breastfeeding strengthens the bond between mother and child.
- Convenience and cost, breast milk is always available and free, making it a convenient choice for families.
When breastfeeding isn’t possible
According to a study by South African scholar, Nompulelo Maponya, exclusive breastfeeding drastically declines in our country after the baby is six weeks old.
Instead, the introduction of commercial breast milk substitutes and other forms of liquids are often given to the baby before six months.
For various reasons, some mothers may not be able to breastfeed. This can be due to medical conditions, personal choice, or challenges like low milk supply.
In such cases, infant formula can be a viable alternative. However, it's essential to consult health care providers to ensure the baby receives proper nutrition.
Risks of not breastfeeding
- Nutritional gaps: Formula-fed babies might miss out on some nutrients and antibodies found in breast milk.
- Higher risk of illness, without the protective antibodies in breast milk, formula-fed babies may be more prone to infections and illnesses.
- Emotional impact: Some mothers may feel guilty or stressed about not breastfeeding, which can affect mental health. It's crucial to offer support and understanding in these situations.
Motherhood is a journey filled with challenges and joy. And, there’s no one-size-fits-all approach to feeding your baby. What matters most is ensuring they receive the love and nutrition they need to thrive.
Celebrate your supermom status, whether you're breastfeeding, pumping or using formula. Every drop of effort counts.