Right from the moment you become pregnant, the advice starts pouring in from everyone; your dadi to your neighbour. Suddenly, Ghiya, Tori, and Moong Dal aren't just names, but daily check-ins for what you can and cannot eat.
As a breastfeeding mother, the list gets even longer. But somewhere between those early sacrifices and sleepless nights, you begin to see that it all adds up. Every choice you make, from picking the best foods for breastfeeding mothers to simply sticking to a wholesome and nutritious breastfeeding diet, everything becomes an act of love for your little one.
And then, one fine day, it dawns upon you that the journey was never about you. It was always about giving your little bundle of joy the healthiest start.
10 Best Foods To Eat During Breastfeeding
Being a mom is all about feeding two souls with one spoon. Here is a lowdown of a breastfeeding mom's diet that includes 10 of the best foods for breastfeeding mothers:
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Oatmeal
If you are wondering about what to eat when breastfeeding, oats are always for the win. They're rich in iron and fiber that can spruce up your energy levels and keep your digestion smooth.
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Carrots
Carrots are packed with beta-carotene and vitamin E, which support baby growth and also work wonders for mom's skin.
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Mangoes
If you are wondering, ‘Can a breastfeeding mom eat mango?’, well, the answer is a resounding yes! You can have half a mango a few times a week. It is rich in Vitamin C and A, making it a great choice for immunity support.
Our exclusive blog has more ways to support your baby’s immunity.
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Lentils
Lentils are a staple in a breastfeeding diet. They are a powerhouse of protein and iron, making them sit right at the top of the list of foods for breastfeeding mothers.
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Spinach
Spinach is rich in calcium, folate, and antioxidants that can boost milk quality and also help with postpartum recovery.
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Eggs
Eggs can support baby brain development and also give strength to the mom.
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Milk or Yoghurt
If you are not sensitive to dairy, yoghurt and milk are amongst the best foods for breastfeeding mothers. They are high in calcium and can support the baby's bone growth.
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Sweet Potatoes
Sweet potatoes are a top food in any breastfeeding nutrition guide. They are packed with energy-boosting carbs and vitamin A that can support both the mom's and baby's health.
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Bananas
If you are looking for foods to eat during breastfeeding that can maintain fluid balance and fight off fatigue, bananas should be your go-to choice.
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Water
When we talk about the diet for breastfeeding mothers to increase milk, water intake has to be carefully monitored. The idea is to keep yourself hydrated (12 tall glasses a day) to help with milk flow and support overall breastfeeding mom diet goals.
Keeping track of your baby’s feeding routine is also essential. Learn about the ideal newborn feeding schedule.
17 Foods To Avoid While Breastfeeding
Take a look at this list of foods to avoid during breastfeeding as they might not sit well with your baby.
1. Coffee
It contains caffeine, which may disrupt the baby's sleep and even make the mom anxious.
2. Tea (black or green)
It is another hidden source of caffeine that can affect mom's and baby's rest.
3. Chocolate
Chocolates also have caffeine and can work like a mild laxative in infants.
4. Cabbage
Cabbage is always included in the list of foods to avoid while breastfeeding. It is known to cause gas, which may lead to the baby's colic.
5. Broccoli
It is another gassy vegetable that can cause bloating and fussiness in infants.
6. Cauliflower
This can also lead to more gasiness in breastfed babies.
7. Onions
When we put together an Indian diet plan for breastfeeding mothers, onions are avoided because they have a very strong flavour that can transfer into the breast milk and make a little one reject it.
8. Garlic
It can alter the taste of breast milk and can cause babies to fuss.
9. Peppermint
A healthy breastfeeding meal plan lacks peppermint because large amounts of this herb can reduce milk supply.
10. Sage
It may lower milk production.
11. Parsley
This herb is similar to sage and peppermint in terms of its ability to reduce breast milk if consumed excessively.
12. Raw shellfish
When thinking of what food to avoid during breastfeeding, raw shellfish should be something you must always look out for. It poses a risk of foodborne illness for both mom and baby.
13. Processed foods
Packaged and processed foods like chips, ready-to-eat meals and even fast food like KFC are high in sodium, trans fats, sugars, and other additives that can reduce your breastfeeding nutrition quality.
14. Artificial sweeteners
These can pass into the breast milk and are not recommended for nursing infants.
Bonus : 3 Surprising Foods You Didn’t Know You Should Avoid
15. Fenugreek (in excess)
Fenugreek boosts milk supply in small amounts. Excess can cause digestive problems and a strong body odour in babies
16. Citrus fruits(in excess)
Too many citrus fruits may cause diaper rashes and tummy troubles in sensitive infants.
17. Spicy Pickles(Achar)
Strong spices and achar can alter breast milk flavour and also upset the baby’s stomach.
Knowing how to balance breastfeeding and formula can also help you make the best decisions for your baby. Find out more in our blog on breastfeeding vs formula: The right way.
Think Before You Drink: Alcohol And Breastfeeding
Alcohol isn’t just another item on the list. It is a serious concern. Even a small amount of alcohol can pass into the breast milk and affect the baby's brain development and sleep patterns.
Diet for Breastfeeding Mothers- Mom’s Edition
Whenever I ate a rajma or chole, my daughter would cry for hours in the evening. That's when my pediatrician suggested that I cut back, and it helped immediately-Jaanvi, Ludhiana
I added a glass of milk and soaked almonds to my morning routine, and I could feel the difference in both my energy levels and my baby's feeding pattern- Ruhaani, Bangalore
I started including methi and jeera in my meals regularly and noticed a boost in my milk supply as my daughter was more satisfied after feeds-Tanya, Varanasi
Conclusion
In the grind of midnight feeds and diaper changes, there'll always be a mother who shall be wondering if what she just ate will trouble or nourish her little one. For all those mothers, we have put together this blog about an ideal breastfeeding diet that will help you choose what is right for you and your baby!
Once your breastfeeding diet is sorted, Cocoon Care is here to make the rest of your baby's feeding routine smoother. From dribbles at mealtime to midnight burps, we have super-soft burp cloths that will be gentle on your baby's skin and efficient enough to handle every spill. Besides that, you can also browse through our collection of breathable baby swaddles, cozy sleep pods, and everyday organic baby clothes that will make it easy and enriching for you to care for your little one.
FAQS on Food For Breastfeeding Mothers
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Which Food Is Best For Breastfeeding?
The best foods for breastfeeding mothers include oats, lentils, sweet potatoes, green leafy vegetables, etc. Choosing high-protein foods for breastfeeding doesn’t just support the mother's health but also improves the quality of breast milk.
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Which Drinks Increase Breast Milk?
Water is your best friend. Aim for 12 glasses a day. In fact, herbal drinks like methi water, jeera water, and shatavari-based tonics can also help, along with wholesome foods that boost milk supply.
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Which Fruit Is Best For Breastfeeding?
Bananas, mangoes, and papaya are rich in essential nutrients, easy to digest, and safe for lactating mothers.
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How To Thicken Breast Milk?
You don't have to thicken breast milk. What you can do is improve its nutrient density by eating healthy fats, proteins, and keeping yourself hydrated. A balanced breastfeeding mom's diet can work wonders for improving milk quality.
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Which Indian Food Increases Breast Milk?
Some trusted foods to increase breast milk include methi, jeera, ajwain, garlic, and dill seeds in small amounts. The best thing about these foods is that they can easily fit into a wholesome Indian diet plan for breastfeeding mothers.
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Can Maggie be a part of a Breastfeeding mom's diet?
An occasional bowl is fine, but Maggi is processed and contains preservatives, so it should not be a regular part of your diet for lactating mothers.
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With Love, from Cocoon Care
Dear Parent,
No matter where you are, your baby deserves gentle beginnings and comforting care. At Cocooncare, we pour love into every stitch. From soft baby bath towels to cozy sleep pods and thoughtfully made newborn baby clothing, our essentials hold your baby with the same tenderness as you do. You can find baby essentials on our website and also on Amazon, Firstcry, Myntra, Nykaafashion and DuckDuck baby.
Because every baby deserves to be cocooned in care.
About the Author: The Cocoon Care Editorial Team works with pediatric consultants and experienced parents to bring you baby care tips you can trust.
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