The Best Foods to Eat While Breastfeeding
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Diet for Breastfeeding Mom : 5 Best Foods to Eat While Breastfeeding

Diet for breastfeeding mom – Generally, people believe that breastfeeding is really important, especially for the sake of the baby. But, do you know that what you eat is also important for the quality of your breast milk? It is not only about how you should provide enough milk for the baby, but also how you should do a healthy diet on breastfeeding for better stamina to keep breastfeeding your baby. In this article we will talk about diet for breastfeeding mom. Further there will be some introduction in what are the best foods / diet for breastfeeding mom and what food to avoid to keep the quality of your breast milk for your baby.

Talking about a healthy diet for breastfeeding mom, people always said that to consume food as much as you can is a healthy diet while breastfeeding. But in fact, it is not. Breastfeeding mothers should know that her diet needs to supply a lot of nutrients to make sure that you are healthy and have good stamina. So what are those nutrients? 

Best Foods for Breastfeeding Moms

As a new mom, you need to know what are the best diet for breastfeeding mom. Yes, you can eat almost everything but do you know how it is good for you and your baby?

The key to having a healthy meal as a breastfeeding mom is just focus on supplying protein, iron, and vitamins to help your body produce more milk. It is important to not eat something that may affect your breast milk production and  harm your baby health when you can carefully choose your meals every day while breastfeeding. 

A successful healthy diet for breastfeeding mom will result in a very healthy and active baby as well as a very healthy and active mom too.

Food to increase milk supply for breastfeeding mom

Now, let’s talk about what healthy diet for breastfeeding moms should eat while breastfeeding. There are several foods to increase your breast milk supply which are recommended by the doctor. Here is an explanation about why those foods can help you to provide enough milk for breastfeeding.

1. Oat

Oat Diet for Breastfeeding Mom
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Oat is really recommended for breastfeeding mothers. Currently, you can easily find it in any form of foods. As it is reported, grain has a rich iron and iron is a daily needs for breastfeeding moms. At least, you need to supply around 40 milligrams of iron each day and you can get it from 5 cups of oatmeal. Besides iron, oat is also known to have a high concentration of beta-glucan.  Beta-glucan can increase the production of prolactin hormone which is responsible for producing your breast milk.

2. Lean Meat

Lean Meat Diet for Breastfeeding Mom
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As part of healthy diet for breastfeeding mom, meat is also a recommended ingredient. As meat has a high concentration of protein, it can help the milk-producing process from your blood. That is why you will likely often hear people recommend you to eat more beef, pork, or lamb to make sure you have got enough protein to supply milk for your baby.

3 . Garlic

garlic Diet for Breastfeeding Mom
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Another food that is known can help to increase your breast milk is garlic. Plenty of breastfeeding moms acknowledge that garlic can help the production of their breast milk. More than that, it is also mentioned that garlic can make the milk more savory. So, feel free to add more garlic to your food from now on.

4. Barley

barley Diet for Breastfeeding Mom
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Research shows that barley can help to produce milk. The same as oat, barley has a high concentration of beta-glucan too. It makes them lactogenic and very useful to increase your milk supply for breastfeeding. You can eat barley like salads or even soup. Either way, the nutrients from barley can be used to help you provide enough milk. Barley is one of recommended healthy diet for breastfeeding mom.

5. Papaya

papaya Diet for Breastfeeding Mom
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From so many fruits around us, papaya is known as a lactogenic fruit. If you eat raw papaya as a salad with yogurt and other fruits, it is acknowledged that your breast milk will increase significantly. So, it’s not wrong to try as papaya also provides a lot of vitamins for your health.

Read also : 8 Top Breastfeeding Tips for New Mom

Foods to avoid while breastfeeding

After listing the healthy diet for breastfeeding mom which can help increase your breast milk, there are also foods that you should avoid as a breastfeed mom. All of them are called anti-lactogenic stuff that can decrease your milk supply and make your baby in constant hunger for a long time.

  • Peppermint and Menthol
Peppermint and Menthol avoid Diet for Breastfeeding Mom
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If you are a breastfeed but you love salad, please do not eat the peppermint and menthol leaves, also any type of foods which is consist of it. These herbs are known to affect your milk producing process if consumed in a large amount. Other than salads, several meals use peppermint and menthol as the ingredients. So be careful and watch out for what you eat while breastfeeding.

  • High Mercury Fish
High Mercury Fish & Low Mercury Fish
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Fish are good to eat as it has a high concentration of protein. But some fish and some variety of seafood can have high mercury content. Mercury can result in food poisoning for infants. So that, be careful to not eat high mercury fish such as king mackerel, shark, and bigeye tuna.

  • Caffeine
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Well, this is not a type of food but so many of you need it to keep awake. Yes, you better not to drink any coffee as it is the source of a lot of caffeine. If you drink too much coffee, your baby will experience trouble sleeping and irritability. So be careful and avoid caffeine as much as you can.

  • Basil and Cumin

Next, you are recommended to not consume herbal supplements like basil and cumin while breastfeeding. Even though they may have the potential to increase your milk, there is a possibility that they also contain heavy metal ingredients. If you eat too much of them, it is also possible that your baby will experience food poisoning.

  • Alcohol
avoid alcohol when breastfeeding
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There is a well-known saying that said you should drink beer to relax before breastfeeding. But you should not. Alcohol in beer will block your oxytocin and that means your milk supply will decrease significantly. So stop drinking alcohol if you want your baby to have enough milk day by day.

Medicine Effects for Breastfeeding Mom 

Medicine Effects for Breastfeeding Mom
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Last but not least, you also need to be careful about what medicines you take while breastfeeding. As several medicines can reduce your milk supply, you need to ask your doctor every time you are trying to eat pills or any other drugs.

Even though the truth is most medicines in typical doses will not affect your milk supply, but you need to take in mind that everything that goes into your body will make its way into your breast milk too. We never know how the baby’s body reacts to each medicine you consume. So, it is better to play it safe by only taking medicines that have been prescribed by the doctor. 

Or even better if you don’t take any medicines if the pain you feel is something that can be cured by rest. Just taking all the rest you need as the best medicines while breastfeeding.

Does mother’s diet cause baby green poop?

If you are breastfeeding your baby, occasional green poop is still considered normal. But if it happens consistently, then it is not natural. Green poop may happen consistently for formula-fed babies, but not breastfeed babies. That is why you need to know several things that may be the cause of it. 

The first thing that may cause it is a lot of green color food in mom’s diet. You know like eating too many green vegetables may change the color of your stools, so imagine if you eat food with green food coloring. Yes, it can change the color of your baby poop to be green too.

Another cause of it can be the sensitivity of the baby to something that the mom eats. For example, the mom is having cow’s milk products in a large amount. This can cause the same effect as a formula-fed baby has because of cow’s milk ingredients.

The last cause and maybe the most important, it may be a sign that your baby has an intestinal illness. Several viruses in the intestinal may cause green poop and follow by cold too. So please always check your baby’s poop color. If there is something to be concerned about like the sign of illness, don’t hesitate to visit the doctor and ask for help.

Is it safe to consume alcohol for breastfeeding mom?

Drinking Nursing Chart
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Topic about alcohol for breastfeeding moms is also important to talk about. So is it safe for breastfeeding moms to consume alcohol? Can alcohol be found in breast milk after a breastfeeding mom drinks it? All those questions are important so that you will not harm your baby because of what you drink or eat.

So in general, breastfeeding moms should not drink any alcohol. But it is not harmful if you drink it at a moderate level. As we know, on special occasions we can’t refuse the drink offers. If that is the condition you have to face then just consume it at a moderate level. So how about nursing? Can you nurse right after you drink alcohol? The answer is no.

You need to wait for at least 2 hours before you can breastfeed your baby. Because after you drink it, the alcohol levels are usually high in breast milk until 60 minutes later. It will be safe enough to breastfeed your baby after 2 hours for a drink. But if you drink more than a drink, you should wait for at least 5 hours and a lot longer if you drink more and more again.

That is why it is better if you do not drink any. Because the baby will suffer to wait too much time every time you drink.

Read also : 5 Best and Healthy Alternative Milk for Toddlers

How to lose weight when breastfeeding?

After pregnancy, a lot of moms hesitate to lose weight because they worry it will affect the milk supply for breastfeeding. But on the other side, breastfeeding may help you to lose weight. So yes, you can lose weight when breastfeeding. But how?

Losing weight when breastfeeding can happen naturally without giving any attention to how much calories you eat per day. But if you want a set of tips to help losing weight happen effectively, then you can follow the explanation below.

  • Don’t Skip Meals

People always misunderstood to lose weight then you need to skip meals. But it is not true. Especially if you are a breastfeeding mom then you can’t skip meals. If you skip meals while breastfeeding , you will experience an energy drop. More than that, you will face difficulties taking care of your baby and fall sick in no time.

  • Eat More Frequently

Instead of skipping meals, you are encouraged to eat more frequently. As a breastfeeding mom, you will need extra energy every day. To help you do all the chores and taking care of the baby, eating more frequently between meals and snacks will help you don’t end up in a state of constant hunger and gain more weight without realizing it.

  • Stay Hydrated

If you stay hydrated throughout the day then you will not experience hunger too often. On the other hand, water will help your body release any water weight. But to be successful in losing weight while breastfeeding you must avoid sweet beverages and just focus to drink water.

  • Eat Low Carbs

Count how many calories you need for each day. Based on many sources, it is said that breastfeeding moms at least need 500 calories per day. Add other numbers to the calculation to know how much daily calories you need. After that, you need to focus on eating low carbs food if the number of calories you eat is more than what you need each day.

  • Do Safe Exercise Regularly

Talking about losing weight is not complete without exercise. A breastfeeding mom can exercise regularly too. But you need to choose a safe exercise. For example, you can take your baby on an outdoor walk or simply jog for about 20 to 30 minutes per day.

That is everything you need to know about a healthy diet for breastfeeding moms. Hopefully, this information can encourage you to be more aware and careful about what you eat while you are breastfeeding your baby. 

Shinta J Pratiwi

I am just an ordinary mother who likes to write things.. you can say talking about motherhood and everything in between including traveling or even rumbling about bad days, haha.. please enjoy my writing ^_^

View all posts by Shinta J Pratiwi

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