Breastfeeding is a special time in the lives of a mother and her baby. While nutrition can support milk production, it’s important to remember that every body is unique . Some moms produce more milk than others, and this can depend on many factors, independent of your dietary choices. Whether you’re a working mom or a stay-at-home mom, eating a balanced diet can help support your well-being during this time. Let’s explore foods and habits that can support lactation, while respecting your body’s rhythm.
1. Hydration: Water, your best ally
One of the most important things to help promote healthy milk production is hydration. When you're breastfeeding, some of your body's water is used to make milk, so it's crucial to drink enough .
The ideal amount of water can vary from person to person. Generally, it is recommended to drink about 1.5 to 2 liters per day (or about 8 glasses), listening to your body and adjusting according to your thirst. Some mothers will feel the need to drink more, especially after feedings.
Practical advice : Always have a bottle of water on hand during feedings, and adjust your consumption according to how you feel.
Herbal drinks, such as fennel, fenugreek or anise infusions, are also known to stimulate lactation. However, be careful of excess caffeine which can affect baby, so opt for herbal teas or decaffeinated tea.
2. Nutrient-rich foods: The basis of lactation
Your body needs more energy and nutrients to produce milk. Here are some food categories to focus on:
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Protein : To meet increased energy needs, eat lean proteins such as chicken, fish, eggs, or legumes. Nuts and seeds (almonds, chia, flax) are also rich in protein and essential fatty acids.
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Complex carbohydrates : Choose carbohydrate sources that release energy gradually, such as whole grains (brown rice, quinoa, oats), root vegetables (sweet potatoes, carrots), or legumes. This will help you avoid fatigue while maintaining good lactation.
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Healthy fats : Omega-3s found in salmon, sardines and flax seeds contribute to baby’s brain development. These fats also promote the quality of your milk.
3. Galactagogues: Specific foods to stimulate lactation
Galactagogues are foods and herbs that are known to stimulate milk production. Here are some of the best known:
- Fenugreek : Very popular in breastfeeding herbal teas, it is known for its stimulating effect on lactation.
- Fennel : Consumed as a herbal tea or in salad, it helps increase milk production.
- Sesame seeds : Rich in calcium, they are an excellent option to enrich your diet and support lactation.
Tip : You can easily incorporate these ingredients into your daily meals, for example by adding fenugreek or sesame seeds to your salads or smoothies.
4. Foods to avoid: What can harm lactation
Certain foods or substances can slow down milk production or have an adverse effect on the baby:
- Mint and parsley in large quantities : These herbs are often considered to inhibit lactation. Consume in moderation.
- Alcohol : Not only does it pass into breast milk, it can also decrease milk production.
- Caffeine : Too much caffeine can not only disrupt your sleep, but also your baby's. Limit yourself to 1 to 2 cups of coffee per day, or opt for decaffeinated versions.
5. Listen to your body and treat yourself
Breastfeeding is a time when you should listen to your needs first and foremost. It is not necessary to follow a strict diet, but rather to maintain a varied and balanced diet. Cravings are common, so do not hesitate to prepare healthy snacks on hand, such as dried fruits, smoothies or homemade granola bars.
In conclusion, nutrition plays an important role in lactation, but it is important to remember that every body is unique. Eating a balanced diet can support your well-being while breastfeeding, but the amount of milk produced can vary depending on many factors. If you have concerns about your milk supply or diet, do not hesitate to consult a lactation consultant or healthcare professional.
