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  • Yue Zi Le

Deliciously wholesome super foods for lactating mothers

Deliciously wholesome super foods for lactating mothers

Many mothers feel overwhelmed trying to figure out what is good for their newborn.

You have probably heard that breast feeding is the best for your baby, but did you know that breastfeeding has extra added benefits for your health as well? Breastfeeding may help cut down the risk of breast cancer, heart diseases, diabetes and other medical conditions later in life. It also helps you bond with your new baby and relieve stress.

It is very, very important to go for nutrient dense, wholesome nourishing foods to support your milk production

What should a lactating mama eat?

- Proteins: include protein foods in your diet such as poultry, meat, eggs, fish, dried beans, nuts, seeds and dairy

- Fruits: Make sure you have fruits daily. At least two servings per day

- Vegetables: must include three servings of veggies in your diet. Dark green vegetables come with lots of plus points

- Whole wheat grains: include pasta, oatmeal, cereal and whole wheat bread in your daily diet

- Hydrate: drink water to hydrate yourself and satisfy your thirst as many breastfeeding moms find that they’re thirsty while breast feeding. You can also drink fruit and vegetable smoothies for an extra boost of energy

Eat whatever you like, and whenever you like. Dietary restrictions from pregnancy to do not apply to breast feeding mothers

Here is a list of certain foods you can eat and add to your diet that can help lactating moms by increasing milk supply:


Flaxseed is wonderful for lactating moms because this super food is packed with fiber, vitamin B complexes, omega 3 fatty acids, magnesium, protein, calcium and phosphorus. Omega 3 gets converted in to digestible fat that is passed on from mother to child via nursing which is critical for the baby’s brain development. You can sprinkle flaxseeds on top of your breakfast cereal or even salads.


Bananas are the perfect late night snack because they are loaded with healthy carbs, vitamin B, magnesium and pectin. This super energizing fruit helps in maintaining blood sugar levels. The magnesium present in bananas help in fighting PPD.


Oats are one of the simplest lactogenic foods to incorporate in your diet. You can enjoy steel-cut oats, regular oats, quick oats or a delicious oat filled lactation cookie to improve breast milk production. Half a cup of dry oats has close to 2 mg of iron.


Barely and malt are great lactogenic foods, barley is one of the richest source of beta glucan, a polysaccharide that has been shown to increase prolactin, the hormone in your body that regulates milk production. Add barley to your vegetable and beef stew, soups, salads and homemade bread.


Grab a handful of almonds to increase your milk production. Raw almonds are loaded with proteins, fatty acids amino acids and calcium. Amino acids found in almonds are the building blocks of serotonin.

It is not uncommon for lactating mothers to face difficulty producing enough milk for their babies. Simply ensuring that you are consuming lactogenic foods and drinking a lot of water can be a great way to increase your natural milk production. These super foods mentioned in the blog for lactating mothers are great ways to get things going.

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