How To Naturally Increase Your Breast Milk Production

How Breast Milk Is Produced?

The calorie intake for an average Indian woman is 1,600-2,400 kcal. Did you know that a lactating mother requires an additional intake of 330-400 kcal per day? Since they produce milk every day, it is very important for new mothers to have a wholesome, nutritious diet. Also, there are many Indian foods that help increase the quality of breast milk in mothers.

You can think of the lactation system as a large tree. The trunk of the tree represents the nipple, the milk ducts are the branches, and the leaves are the alveoli. So, breastmilk is produced by mammary glands in the breasts. The milk is generated and stored in grape-like sacs called alveoli, which connect to lobules.

Milk ducts carry the milk from the lobules to the nipples. The areola, surrounding the nipple, has nerve endings that signal milk release when stimulated. The nipple contains pores that secrete milk, and stimulation prompts the brain to release milk through the ducts and out of the nipple.

Superfoods To Boost Milk Supply

Mentioned below are superfoods that help increase breast milk supply naturally:

1. Whole grains- They are rich in vitamin B and high in fibre content. They will supplement new moms with the high energy requirement necessary for milk production.

2. Leafy green vegetables-Being a powerhouse of vitamins and minerals and rich in fibre, these are also low in calories, making them an ideal food to consume for a healthy diet.

3. Sweet potatoes- It is rich in vitamin A needed for boosting milk supply in breastfeeding mothers.

4. Legumes and beans- Protein, iron, and fibre are present in abundance in these foods.

5. Curd- It is a wonderful source of calcium and good to taste as well.

6. Apricots and dates- Their consumption increases prolactin, a hormone necessary for milk production.

7. Water- Perhaps the most crucial ingredient in increasing milk production and flow, water acts as the base for breast milk.

Numerous studies have identified several additional foods that are highly beneficial for nursing mothers. These include avocados, pumpkin seeds and, garlic in different preparations, as well as lesser-known options like fenugreek and curry. Avocados are necessary for nutrients and energy. Pumpkin helps replenish lost vitamin A.

Foods To Avoid While Breastfeeding

• Large amounts of caffeine-containing beverages like tea, coffee, and cola should be avoided due to caffeine passing into breast milk. However, consuming small amounts (3 drinks or less per day) is generally not problematic. It is best to consult a healthcare provider for this before making any dietary modifications while breastfeeding.
• Alcohol transfers to breast milk and can harm your baby. Choosing not to drink is the safest option.

Facing Low Breast Milk Supply?

Breast milk production is a supply-on-demand process. You may have low milk production initially after delivery. Milk production tends to increase as you start feeding your baby. 

Do rule out the reasons given below if your milk supply is low:

• The supply can be low if a mother starts breastfeeding her baby a little late after delivery. Either the mother or the baby may not be well after birth and had to be separated from each other.
• When the baby is unable to latch properly onto the nipple, he doesn’t feed, and the supply of the mother’s milk reduces.
• Certain medications like oral contraceptive pills affect breast milk production.
• Inflammation of the breasts or inverted nipples can be other reasons why a baby may be unable to latch on.
• Tongue-tie in babies can prevent them from getting breast milk as they are unable to suck on the nipple.
• Choosing formula milk over breast milk more frequently leads to a decrease in the supply.
• Feeding on demand increases milk production because of the frequent stimulus created by the baby’s mouth on the nipple.
• Smoking and alcohol intake lowers the production of breast milk drastically.

Conclusion

Breastfeeding can be a challenge if your body is not receiving the needed ingredients for breast milk production. Hence, it is important to educate yourself before you start on this journey.

The inclusion of the above-mentioned ingredients in your diet regularly along with lots of water and rest will help your milk production so you can enjoy your motherhood as you should.

In case of any concern about a low supply of milk and other issues faced while breastfeeding, consult your healthcare provider.