Before and after birth, the most important agenda for the mother is breast milk, which is the only option for feeding the baby. As is well known, breast milk is the most important and precious food for babies. Especially for the first 6 months of a baby’s development, the importance of only breast milk is well known. The reason why breast milk is so important is that its content is special for baby development. In fact, its content can be adapted according to the periodic needs of the baby. For this reason, breast milk is the most important food for the baby.
Breast milk may come a few hours or a few days after birth. Sometimes it comes immediately after the birth. The mode of delivery, the condition of the mother, whether the birth was early or on time can be decisive here. However, it is also known that the prioritization of certain foods in the diet or the mother’s lifestyle can affect the faster arrival of breast milk, its quantity or its nutritional properties.
Since breast milk is very important for babies, it is desirable to have a large amount of breast milk. So what can be done to increase the amount of breast milk? The good news is that it is possible to increase breast milk by being careful about some things.
We can examine what needs to be done to increase breast milk under three main headings: The mother’s nutrition, the mother’s lifestyle and daily habits, and recommendations from the doctor. This is because the mother’s choice of milk-boosting foods, fluid consumption, avoiding stress, resting, and in some cases some tips given by the physician affect the quantity and quality of milk. Now, let’s elaborate on the subject and of course the most curious question is what are the foods that increase milk . Considering that maternal nutrition is directly related to milk production, milk-forming foods come to the fore.
How to increase breast milk?
The mother’s body produces milk at a rate that varies according to the needs of each baby. For this reason, breast milk is a special food for every baby. In addition, the breastfeeding process is both emotionally and physically important for mothers. However, sometimes there may be insufficient milk for different reasons. So what to do if breast milk is low? At this point, it may be necessary to resort to some ways to increase the amount of breast milk.
Research shows that maternal nutrition has a direct impact on milk production. Drinking plenty of fluids, eating a protein-rich diet and getting enough sleep have a positive effect on the quantity and value of breast milk. Adding foods that make breast milk to the diet also has a positive effect on the process. For this reason, the mother should drink plenty of water, consume liquid foods, eat a protein-rich diet, get enough sleep and avoid stress. Liquids such as pleasantries, buttermilk and sherbet, which are often recommended by elders, also have a positive effect on increasing milk. A warm shower can also increase the mother’s milk. So, what are the things that increase breast milk the fastest?
Suggestions for Breastfeeding Mothers to Increase Milk
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- Drinking Enough Water
Drink plenty of water during the day. Fluid intake will both facilitate the postpartum period and affect the amount of milk.
- Making the Most of Good Drinks
Drink plenty of non-gassing drinks such as freshly squeezed fruit juices, homemade sherbets, soups and buttermilk. However, consult your doctor about herbal teas. Some herbal extracts and teas can have adverse effects on you or your baby.
- Eating a Protein Rich Diet
Choose protein-rich foods such as meat, fish and eggs. Especially white meat consumption offers a very effective option for increasing breast milk.
- Avoiding Pests
Try to avoid potentially harmful products such as coffee, tea, alcohol or tobacco products, at least for a while.
- Getting Enough Rest
Try to sleep and rest while the baby sleeps. Use maternity leave productively.
- Benefiting from the Effect of a Warm Shower
Take a warm shower during the day. The relaxing effect of warm water will not only be good for you but will also have a positive effect on milk production.
- Exercise
Take short walks if you can. Walking will speed up blood circulation, have a positive effect on metabolism and help you de-stress.
How should a nursing mother eat?
It is essential that you follow your doctor’s advice for breastfeeding nutrition. However, as mentioned in many scientific studies, it is important to drink plenty of water, pay attention to fluid consumption, and take valuable foods such as vegetables, fruits, meat and fish. It is also important to enrich your nutrition program from the category of foods that make milk for the mother. So what are these foods that make breast milk? Some of the foods that are both traditionally known and have been found to increase breast milk through academic studies can be listed as follows:
List of Foods that Increase Breast Milk
- Water
- Homemade drinks (with or without sugar)
- Low-sugar and syrup-free desserts such as rice pudding
- Oats
- Carrot
- Fish
- Dates, figs
- Green leafy vegetables
- Legumes such as kidney beans
- Fenugreek
- Chickpea
- Tahini
- Dried fruits
- Fennel
There isa point to be considered about milk-enhancing foods . Some foods can trigger gas problems while increasing the amount of milk. This can negatively affect the process with gas pains after feeding. For this reason, it is useful to be careful when consuming some foods. For example, it may be useful to prefer cooked vegetables that cause gas such as zucchini and onions. As another option, you should also pay attention to the consumption of legumes that increase breast milk . We know that especially green lentils are a much stronger protein than meat. However, these protein sources also cause a lot of gas. It is necessary to soak the legumes in water overnight, pour this water, boil them a little and change the water again to prevent gas. For these reasons ,foods that cause gas in breast milk should be examined well and should be consumed carefully during breastfeeding.
When these points are taken into consideration, both the breastfeeding process and the aftermath will be much more productive. Foods that make milk for the mother should be consumed in balance with other food groups. For a healthy diet, it is necessary to get enough and balanced daily from each food group. Although it varies individually, the answer to the question ofwhat to eat to increase breast milk can be listed as follows;
- Milk – yogurt / 2-3 cups (400-600 ml.)
- Cheese / 2 matchboxes (60 gr)
- Meat, chicken, fish / 3-4 portions
- Eggs, legumes / 1 serving
- Fresh vegetables and fruits / 5-7 servings
- Cereals recommended to be eaten during breastfeeding should also be consumed in sufficient quantities.
Special Recipes for Nursing Mothers
The above-mentioned foods that increase breast milk positively affect the amount of breast milk when consumed correctly and in balance. Thanks to the meals and drinks prepared with these foods, it is possible to obtain a larger amount of more nutritious breast milk. For this purpose ,we can give you a few practical recipes that you can prepare with foods that increase milk :
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Oatmeal Rice Pudding with Dried Fruits
Oats and dried fruits are known to increase breast milk. The mother’s need for sweets and relaxation by eating sweets can also have a positive effect on the amount of milk as it will make her feel good. Chop dried figs and dried apricots into tiny pieces. Separate a full tablespoon of oatmeal from the oatmeal you buy from the market. Now make a low-sugar rice pudding as you know it. Add dried fruits and oats to your rice pudding while it is boiling. If you wish, use oats instead of rice or use rice and oats half and half. Sprinkle plenty of cinnamon when serving.
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Baked Salmon with Sesame Seeds
Place the sliced salmon on a baking sheet lined with baking paper. Brush with olive oil and sprinkle with sesame seeds. Throw some unpeeled garlic cloves on the tray and bake. Serve with some leafy greens such as spinach, arugula, arugula, dill and cress that you have washed and cut into pieces. It will be a very satisfying and powerful food for dinner.
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Aromatic Waters
When the list of foods that make the most milk is made, water is in the first place. For this reason, this is actually one of the most important recipes, even though it seems the simplest. We have always talked about the importance of water consumption, but sometimes drinking water can be boring or difficult. Small touches that will change the flavor of water can make things much more enjoyable. 1 liter of water with cinnamon sticks and some fennel will change the taste of the water and the foods that make milk for the mother will be in cluded in your diet in a short way.
Use a Breast Pump to Increase Breast Milk!
Breast milk contains all the vitamins, minerals and nutrients your baby needs. It is very important to increase the amount of breast milk and not waste it. It may be useful to proceed with some support in this process. One of the most preferred products among the auxiliary products for the breastfeeding process is breast pumps. Milking with pumps that have a positive effect on increasing the amount of milk can positively affect the process. Because it is possible to express milk and stimulate the milk ducts even when the mother and baby are not together. Thus ,expressing milk with a breast pump when you are not with the baby allows you to deliver the milk to the baby and helps to maintain the body’s milk production. It may also be recommended to use a pump to open the milk ducts after cesarean section. Especially using a double breast pump can help increase the amount of milk by creating a twin effect. You can make a miraculous and enjoyable process like breastfeeding more efficient with extra support. Thus, it is possible to complete this process in the best way for both you and your baby.