Nutrition during breastfeeding is extremely important for the good health of the mother, but also for the synthesis of breast milk. There are a number of nutritious foods that are good to include in your menu.
Many of them will help you stay in good shape, but they will also
naturally stimulate the production of breast milk. It's the same with herbs.
Some of them, called lactogenic, stimulate the secretion of milk. See a short
list.
Ginger
A wonderful plant that helps reduce nausea in the first weeks of
pregnancy and boosts immunity. Also, it naturally stimulate breastfeeding. Add
it to tea, soups, dishes, smoothies, sauces etc.
Alfalfa
Alfalfa is considered one of the best lactogenic herbs. It can be taken
during pregnancy and lactation. It is rich in important minerals and vitamins,
which will further help strengthen your immune system after birth. You can make
it part of your recipes or take it in the form of tea.
Fennel seeds
For centuries, fennel seeds have been accepted as a means of supporting
the synthesis of breast milk. Also, fennel seeds (not recommended for
consumption during pregnancy) have a carminative effect and you should not
worry that their intake can lead to the formation of colic in the baby.
If you do not have seeds, you can make a decoction of fresh dill stalks and of course, be sure to add them more often to your meals.
Nettle leaves
Nettle is an herb high in minerals, including calcium and potassium.
Consuming it will not only help in the synthesis of breast milk, but will give
you more energy that you need. You can consume nettle in the form of tea or
added to meals.
Hops
It is an old and tried tool. Hop tea is recommended for night feedings, because in addition to increasing milk, it makes falling asleep easier. The herb is used in beer, which tastes better than tea. You should not drink more than one beer a day. For those who want to avoid alcohol, there are soft beers also high in hops and malt.
Foods to increase mother’s milk
1. Drink lots of water - Really
water stimulates the formation of milk, because as we said, milk has a very
high water content.
2. Eat cereals - Wheat is
good for increasing lactation. But you don't have to eat a lot of bread.
3. Nuts (without peanuts) - Nuts are
high in calories and satiety. And walnuts are especially useful for increasing
breast milk.
4. Oatmeal - every
morning you can brew a bowl of oatmeal and you can add dried fruits or nuts to
them. The mother finds it difficult to find time for herself, so eat something
useful that will give you energy and satiate you for a long time.
5. Sesame tahini - tahini is mixed with honey to taste. Eat 1-2 tsp. in the morning or when you remember. This is my super food for getting calcium and magnesium. And calcium is constantly being absorbed from your body while you are breastfeeding. This can affect bones, teeth, nails, hair. That's why it's good to take extra calcium if not in tablets, at least in the form of food.
