Lactating diet cover

Just delivered your baby? Welcome to breastfeeding!

It is one of the most beautiful as well as the tedious phase of being a mom. While we all know that mother’s milk is the most nutritious food for a baby, a healthy and wholesome diet for the mother is vital for a seamless supply of breastmilk and also for nutrient-rich living.

New mothers need a diet that is rich in iron. If eating for two during pregnancy is essential, so is during breastfeeding. That doesn’t literally mean having twice the amount of food, it means just twice the amount in nutrition, protein, iron, and vitamins. Whether you are breastfeeding with a cold or flu, these nutrients allow you to stay healthy!

Lactating mothers have a lot of confusion regarding their diets, do’s or don’t s. Here are a few simple yet effective foods that help in lactation in new mothers. In fact, they helped me greatly and that is the reason I wanted to share with my fellow moms!

Lactating diet

The Omega-3 rich fish for better lactation

Fish is rich in OMEGA 3 and nutrients like EPA, DHA and vitamin D. These nutrients help in the secretion of breast milk and act as a balanced meal for a new mother. Fishes are also rich in iodine, magnesium, and iron, all of which play a huge role in the development of your infant.

Some fishes that aid your health are here:

  1. Whitefish – This is one fish which guarantees lactation but rarely available. So, it is better if you stock it when you find!
  2. Seer fish
  3. Tuna
  4. Salmon
  5. Sardines
  6. Anchovies

Some fishes like sharks, mackerel, swordfish, and herring are very high in mercury content. So, remember to avoid them when you are breastfeeding!

Barley accelerates breastmilk supply

Barley is a starch-rich galactagogue which helps in increasing milk supply. So you can either have barley water or soaked barley made into a porridge with fruits and nuts for a healthy and wholesome meal.

The iron-rich oat

Oats, being a rich source of iron, helps new moms to overcome iron deficiency and lactate without any hindrances.

Garlic is lactogenic

Didn’t get the point? Garlic is the favorite for breastfeeding moms due to its lactogenic properties. In other words, this garlic stimulates breast milk. You can eat it as a curry or transform into garlic milk post delivery.

Grandma’s recommended fenugreek seeds

If you ask your grandma about the food she had for better lactation, she will certainly include fenugreek seeds to the list. Perhaps, they were easily accessible and affordable those days. Following the age-old tradition, use these seeds by soaking overnight in water and drinking it the first thing in an empty stomach on the next day.

A green leafy vegetable is an energy powerhouse

Rich in iron, any green leafy vegetable is going to boost your immunity and feed your body with essential nutrients. Moringa and spinach top the list.

Snack nuts on the go

If you ask what is the best snack for a breastfeeding mom, I would definitely recommend nuts for its goodness on all aspects. Just grab a few almonds and keep munching. Get innumerable benefits by snacking this nut!

The less known Brewer’s yeast and lactation cookies

Not available in India, the US uses brewer’s yeast in lactation cookies or separately as well and these products claim to help in milk production.

Remember that no two breastfeeding journies are the same. So never compare your journey with anyone or even yourself for that matter.


Secret tip:

When I was breastfeeding, I also made sure that my mental lifestyle is as good as the diet I follow as the more I get stressed, the low the supply stoops to.


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