Breastfeeding is a natural, healthy way to give your baby the best start in life. You may have heard that breastfeeding can help with postpartum weight loss. Breastfeeding also has many other benefits, including reducing the risk of SIDS (sudden infant death syndrome) and allergies in infancy. But it’s important to make sure you’re taking care of yourself too – and that means paying attention to what you eat. A healthy breastfeeding diet is essential for the health of both mother and baby. Proper nutrition during this time will make a huge difference in how well you are able to breastfeed, as well as your mental & physical state. Read on to understand why a healthy breastfeeding diet is crucial, which food helps to increase breast milk, and which food you should avoid.
Why is a healthy breastfeeding diet crucial?
Breastfeeding is one of the most natural and important processes for a newborn baby. The benefits that breastfeeding provides to your baby are beyond words, and this makes it extremely crucial, especially in the first six months after birth when babies need all those nutrients to keep growing healthy and strong. While there are benefits of breastfeeding, it is important to note that the mother’s diet also has a huge role to play. A healthy breastfeeding diet can provide your baby with all those required nutrients and keep him/her fit and healthy. If you’re not getting enough calories or nutrients from food, it can be difficult to produce milk for your baby. It can also cause problems with supply if the mother does not consume enough water while nursing. In addition, certain foods should be avoided while breastfeeding due to their potential negative effects on the infant’s gut flora, which could lead to diarrhea or other digestive issues.
Which food helps to increase breast milk?
Below is the list of food items that helps you stay healthy and increase your breast milk:
Leafy green vegetables: These are packed with essential nutrients like vitamin A, C, and K that are good for both you & your baby. Greens like spinach, kale, and collard greens are especially beneficial because they contain omega-three fatty acids, which promote healthy growth and development.
Fruits: Oranges, apricots, and bananas are rich in vitamin C that helps boost your immune system. They also have a high content of folic acid, which is very important for the development of red blood cells. Other foods like watermelon and cantaloupe help to keep you hydrated while increasing milk supply naturally.
Dairy products: Consuming dairy products like yogurt, cheese, and milk helps to increase the production of breast milk. They are also a good source of protein and calcium that your baby needs for healthy growth.
Nuts and seeds: These are packed with essential nutrients like iron, zinc, and omega-three fatty acids. They help to improve your overall health while producing high amounts of breast milk.
Whole grains: Whole-wheat bread, brown rice, and oatmeal are very beneficial for your health. They increase breast milk supply by providing you with the required amounts of vitamins, minerals, antioxidants, proteins, fiber, etc., that your baby needs for healthy growth.
Lean meats: Poultry and lean red meat contain a high amount of iron that is crucial to boost breast milk production. Protein found in these foods also helps you stay fit while increasing lactation naturally.
What to Avoid While Breastfeeding?
While dietary essentials mentioned above and multivitamins prescribed by your gynaecologist/dietician are important, you should avoid certain foods and lifestyle habits while you are breastfeeding your baby. Here are the things you should avoid while breastfeeding:
Alcohol: Consuming alcohol can decrease breast milk production and affect your baby’s development. It is best to avoid drinking any type of alcoholic beverage while breastfeeding.
Caffeine: Too much caffeine can cause sleeplessness and irritability in both you and your baby. It is recommended to limit your caffeine intake to less than 200 mg/day.
Smoked foods: Cigarette smoke contains harmful toxins that can pass through breast milk to your baby. It is best to avoid smoking or being around smokers when you are breastfeeding.
Raw seafood: Consuming raw seafood, like sushi and oysters, can increase the risk of food poisoning. It is best to avoid these items while breastfeeding to stay safe and healthy.
Processed foods: Too much processed food can cause a deficiency of essential nutrients in your body. Make sure to avoid them as they may harm the quality and quantity of breast milk you produce.
Canned foods: Exposure of canned food to heat and moisture increases the risk of harmful bacteria in it, which can affect your health as well as that of your child. Make sure to buy low-sodium or non-canned foods to avoid any health risks.
The dietary essentials and things to avoid while breastfeeding mentioned in this blog post will help you maintain your health as well as that of your baby. Make sure to consult with an expert gynaecologist in Noida before making any changes to your diet. Thanks for reading! Consult with an expert Gynecologist in Motherland Hospital, Noida!
