How Can You Optimize Your Breast Milk?

It is important for a woman to learn what foods increase the nutrients in their milk, which ensures a proper diet for the baby not only while breastfeeding but also in the gestation period.

If you are tired of eating like an expectant hawk, you will be happy to know that a breastfeeding diet is in many ways similar to the pregnancy diet which is packed with a huge variety of food and better eating habits. 

  • The human milk consists of a combination of fat, proteins and carbohydrates which is directly dependent on the food and drink intake of the mother during pregnancy. 
  • Even women who stay malnourished during pregnancy can feed their baby well if they have adequate nutrients during breastfeeding. 
  • This will ensure the body of the woman to tap into its own stores and fuel milk production. 
  • Try to add nutrient-dense foods and stay clear from the less healthy ones. Lots of fruits, vegetables, and carbohydrates can be brought back to the menu.


Calories And Pregnancy

Pregnancy and motherhood bring a lot of changes and embracing it the first time, the changes can be overwhelming. Breastfeeding women have several questions about the diets, be it changing them or meals that should be avoided. 

If you have survived your pregnancy cravings and you were perfect in meeting your nutrients, the breastfeeding diet would not be a difficulty. 

Just because your body is capable of producing milk doesn't mean you should produce less than adequate nutrients towards its manufacturing. While feeding your baby, your primary focus should be on restoring the depleting nutrients of your body. 

Breastfeeding imposes short term and long term health hazard for women who do not take adequate care at eating nutrient-dense food, because such the much-needed energy potentially interferes with the milk supply, thereby making the breast milk low in nutrient content.

Breastfeeding women burn 500 calories a day depending on exclusive nursing or not. You don't have to be hypervigilant about the number of calories that you consume, instead make sure along with the calories, a rich portion of your diet consists of nutritional needs. 


Fruits And Vegetables

Fruits provide vitamins that include vitamin B complex nutrients, vitamin C, vitamin E and vitamin A, necessary for milk production. 

  • Fruits especially grapes, oranges, apples help rid the body of free radicals and can flush the toxins via urine and excreta. 
  • Fiber helps the body, not by absorbing vitamins and minerals, but by keeping a check on the digestive process.
  • Vegetables especially green leafy vegetables like asparagus, kale, broccoli, and spinach are the most effective nutrients required to process milk during breastfeeding. 
  • Doctors recommend eating 3 servings of fruits on a regular basis to maintain the proper balance of nutrients

This will ensure the healthiest breast milk to fulfill your newborn’s needs. 

Also Read: Understanding the Power Of Dandelion Tea

Lean Protein

  • The requirement of 9 important amino acids for the human body can be acquired by eating lean protein.
  • Food sources like quinoa, soy, fish, eggs, and chicken are great sources of lean protein, filled with essential amino acids for healthy breastfeeding. 
  • Make sure to include lean proteins every day. You can try having a cup of yogurt at breakfast, a few pieces of chicken along with salad during lunch, and a steak of fish at dinner. 
  • It is important to keep in mind that exceeding the recommended daily allowance compared to the requirement body, and eating excess protein, is stored as fat.


So make sure to have a proper recommended diet for best results consult a nutritionist or a gynecologist to prepare a diet chart. 


Healthy Fats

Vitamin E and vitamin Y, antioxidants, omega 3 fatty acids, and omega 6 fatty acids present in avocados, walnuts, almonds are a rich source of healthy fats. These can be included in the breastfeeding diet, although it is essential to not consume them more than necessary.


  • Excess of omega 6 fatty acids in the mother’s blood can cause a considerable increase in blood pressure, thereby compelling the body to retain water. Instead of a whole avocado during lunchtime, have half of it as a salad along with nuts or a whole of it as a snack. 
  • While eating a whole avocado, try not to include any other fatty food item as it may overdose the nutrients.  


Breastfeeding women require water in huge quantities. While the milk supply is not affected by the amount of water retained in the body, eventually your body will lead to dehydration. This is because milk produced in the body will be fed to the newborn and the proportion of liquid sustaining in the body may be reduced. 

Dehydration during pregnancy and breastfeeding period may also cause urinary tract infections and constipation, in addition to that the body may also draw on the water in the digestive system and cause complications that affect the production of breastmilk.


Skimping On Calcium Is Not A Good Idea

If not water, the maximum nutrient that pours out of the breastfeeding woman's body is calcium. The entire calcium reserve and micronutrients from the mother have drained away while breastfeeding. The skeletal structure, strength of bones, and teeth are maintained by calcium.


Calcium is also known to play a role in

  • Blood clotting
  • Cell communication
  • Nerve function, and
  • Muscle contraction

Breastfeeding women are advised to have 1500 mg of calcium every day so that the nutritional supplement and the multivitamin requirement of the mother are not lost. Natural sources can include bok choy, broccoli, milk, and collard greens to restore the loss sources.


Final Thoughts

Just as it is necessary for you to listen to your own body if it reacts to a certain food or causes an allergic reaction, it is important for a breastfeeding mother to listen to your child’s health.

While breastfeeding what you eat is consumed by your baby. If you find your child to be fussy or notice changes in the stool color after feeding, it may indicate a sensitive reaction to something that you have eaten.


Talk to your doctor before making significant changes in your diet during the phase of breastfeeding. This phase is filled with challenges and changes so try to be patient and take care of yourself and your baby. When it comes to breastfeeding, keep the above tips in mind and it is assured that you will feel confident and the little one will also grow healthy.




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