Zoomveda.com Team

If you are a new mother, I am sure, a million thoughts must be running through your mind. What should you eat, what should your baby eat, how what you eat affects the baby? And many more.

First things first, what should you eat?

The answer is easy, you should eat anything that is nutritious, healthy, and easy to digest, because when you are breastfeeding your child, whatever you eat reaches your baby through your milk. Many food items around the world are claimed to increase the breast milk, but there are no scientific researches to back these claims. But here is a list of few things that are beneficial to maintain a good health.

1. Water

Water is one of the most important ingredients that a nursing mother should consume. Reason being, she loses the fluid in her body while feeding the baby and might get dehydrated if not taken care of. She either can consume regular water or can increase the fluid intake by adding other liquids like coconut water and fruit juices in her diet. To know more about coconut water and fruit juices, click here and here.


2. Oats And Porridge

Oats and porridge contain a large amount of dietary fiber hence they improve the mother’s bowel movement. Besides they are also a great source of calcium, and Vitamin B. It is believed that oats relieve anxiety and depression thus these are great for postpartum depression or postnatal depression. To know more about oats and porridge, click here and here.



3. Mixed Nuts And Dried Fruits

Dry fruits like almonds, pistachios, and cashew nuts are a good source of healthy energy, protein, vitamins, and minerals. They provide instant energy. As per Indian traditions, it is held that these help to increase breast milk and thus should be included in lactating mothers’ diet. It can either be consumed in the form of snacks or can be powdered and added to the milk she consumes to enhance not only its nutritive value but also its flavors and taste. To know more about mixed nuts, click here.


4. Fenugreek Seeds

Fenugreek seeds have been a part of the lactating mother of centuries now. Fenugreek seeds are a good source of many vitamins and nutrients like omega-3 fats. These fats are not only good for the mother, they are also very medicinal for the baby as they help in his/her brain development. You can add fenugreek seeds in the mother’s diet in any form i.e. by making a tea out of it, or even adding it to the food your prepare. To know more about fenugreek seeds, click here.



5. Fennel Seeds

Fennel seeds we know are helpful to treat gas and digestive problems. When the baby feeds on mother’s breast milk, he/she drinks whatever the mother has consumed via her milk. Thus eating fennel seeds, not only aids the mother’s digestive system, it also helps the baby to digest his/her food. To know more, click here.


6. Garlic

Garlic itself carries many nutritive values. It is very useful for preventing and treating cardiovascular diseases. It is a rich source of Vitamin B6, Vitamin C, and manganese. It also helps to prevent and treat minor diseases like common cold and flu. To know more about garlic, click here.


7. Sesame Seeds

Sesame seeds have high calcium content thus it should be consumed by lactating mothers who are lactose intolerant. Calcium is a very important nutrient for lactating mothers since it is important for your baby’s development as well as your good health. To know more about sesame seeds, click here.


8. Pulses and Lentils

Pulses are a great and healthy source of vegetarian protein, iron, fiber, all of which are important for the mother and her baby. Pulses and lentils are recommended to be included in the daily diet of lactating mother. Green gram or moong dal should be a part of lactating mothers’ diet because apart from being a rich source of proteins and iron, but it is also very easy to digest. Thus, the mother and baby are saved from gastric issues. To know more about pulses and lentils, click here.



Researches around the world have suggested that the baby should feed only on the mother’s breast milk as it is very beneficial for its overall growth and development. Babies fed on breast milk for first six months of their lives tend to have a stronger immunity and a better body and mind development.


Frequently Asked Questions

What are some super foods that can boost lactation?

Fenugreek seeds are tiny powerhouses of little milk-making machines. Toss a handful into your diet and watch them work their magic by stimulating milk production. Also, Oats, flaxseeds, and almonds are not just delicious, they're also packed with essential nutrients that can give your lactation a real boost.

Are there any fruits that are particularly beneficial for lactating mothers?

When it comes to fruits, papaya and berries take the prize for lactating moms. Papaya is a real champ when it comes to digestion, and it's got enzymes that can supercharge your milk production.

Can consuming salmon or other fatty fish benefit lactating mothers?

Salmon and other fatty fish contain omega-3 fatty acid. Great for your baby's nervous system development. And can even lend a helping hand in reducing the risk of postpartum blues.

How can adding dark leafy greens to the diet benefit lactating mothers?

Dark leafy greens are like a postpartum powerhouse. They're bursting with vitamins A, C, and K, plus iron and calcium. These nutrients are crucial for your recovery and milk production.


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