Breastmilk is the best nutrition for newborns. But many Indian moms experience low breastmilk supply or latching issues, making them worry about their baby’s nutritional needs. They even deal with cultural and family pressure, mental stress, and face guilt when supplementing with formula.
The truth is, with the right foods, hydration, and proper breast stimulation, you can see a positive change in your milk supply. Here’s a guide to 10 traditional foods that may help, plus how the Me n Moms breast pump supports you in managing your supply with confidence, whether you need to increase, store, or relieve fullness.
Best 10 Foods for Breastfeeding Moms to Boost Milk Production
1. Fenugreek (Methi)
Why eat Fenugreek?
Fenugreek acts as a galactagogue.
How it helps:
Fenugreek increases breast milk production by stimulating the synthesis of prolactin, the hormone responsible for milk production, as well as promoting breast milk duct growth and increasing milk flow.
How to Use Fenugreek for boosting breast milk production:
You can use it as fenugreek tea or water, or you can powder it or roast it and add it to curries or fenugreek porridge.
2. Jeera Water
Why drink Jeera Water?
Jeera water aids digestion, reduces bloating, and supports postpartum recovery.
How does it help?
Hydration from jeera water helps maintain steady milk flow. Its iron content strengthens new moms, indirectly supporting lactation.
How to Use It:
Boil 1 teaspoon in a glass of water, then strain and drink it warm, once or twice daily.
3. Oats
Why eat it?
Oats are filling and rich in fibre and iron, keeping moms energised.
How oatmeals help you increase breast milk:
Oatmeal supports a steady milk supply, increases prolactin level, and boosts energy and overall maternal health.
How to Use It:
Incorporate oats into your daily diet. They can also be added to smoothies or baked goods, or used to make porridge, overnight oats, or oat bars.
4. Spinach
Why eat it?
Rich in iron, folate, calcium, and vitamins.
How Spinach helps moms:
Spinach improves milk quality, stimulates milk supply, helps in baby development, and supports mom’s recovery.
How to use it:
Incorporate it into your diet by adding it to smoothies, salads, omelets, soups, and stir-fries, or by adding spinach to dals, parathas, or curries a few times a week.
Tips for Consumption
Spinach offers numerous health benefits, but some babies may be sensitive to certain foods, including spinach. It is important to monitor for any signs of gas or fussiness.
5. Drumstick leaves
Why eat it?
Considered a traditional superfood for postpartum recovery, it provides essential nutrients such as calcium for bone development, iron to combat fatigue, and antioxidants to support the immune system.
How drumstick leaves help:
Drumstick leaves act as a galactagogue that naturally increases breast milk production.
How to use it:
Fresh leaves can be added daily to Sambar, stir-fries, and soups.
6. Tender Coconut Water
Why eat it?
It is a natural source of electrolytes, such as potassium and magnesium.
How it helps:
Coconut water helps prevent dehydration and supports breastmilk production. Helps combat fatigue, supports recovery from childbirth, and provides a quick energy boost.
How to use it:
You can either drink it on its own or add it to smoothies and juices once daily. You can also create an electrolyte-boosting drink mix by combining coconut water with water, pink Himalayan salt, and a splash of lemon juice.
7. Green Papaya
Why eat it?
Stimulates oxytocin and prolactin production, and also contains essential nutrients like vitamins A and C, antioxidants, and potassium.
How it helps:
Green Papaya Fortifies breast milk, supports maternal immunity, improves digestion, and helps maintain electrolyte balance.
How to use it:
You can use unripe papaya in your soup, salad, curry, paratha, raita, smoothie, etc.
8. Almond & Dry Fruits
Why eat it?
Dense in energy-providing calories, healthy fats, protein, vitamins (especially B vitamins and Vitamin E), and essential minerals like calcium, iron, and zinc.
How Almonds & Dry Fruits help:
Supports both the mother's postpartum recovery and the development of the baby's brain, nervous system, bones, and teeth by being transferred through breast milk.
How to use it:
You can take them soaked and plain, or add them to smoothies, dishes, and snacks.
9. Flaxseeds
Why eat it?
Loaded with omega-3 fatty acids and fiber.
How it helps:
Flaxseeds support hormone balance and a healthy milk supply.
How to use it:
You can add ground flax seeds to foods like smoothies, yogurt, oatmeal, and baked goods. You can also use them in various recipes, such as sprinkling them on top of dishes and also as an egg substitute in baking.
10. Garlic
Why eat it?
It is a common Indian spice with medicinal value and acts as a galactagogue.
How it helps:
Garlic increases milk supply, alters the flavors of breast milk, thereby encouraging more feeding, and boosts immunity.
How to use it:
You can use it while cooking your meal, and also consume Garlic milk.
Diet Chart for Breastfeeding Indian Moms
Here is a diet chart breastfeeding Indian moms can follow to increase breast milk quickly at home:
|
Time |
Food Suggestion |
|
7:00 A.M |
Warm Jeera water or Fenugreek tea |
|
8:30 A.M |
A bowl of oats porridge topped with almonds and walnuts. 1 boiled egg or sprouted moong dal salad. |
|
11:00 AM |
Coconut water and a handful of soaked almonds & dry fruits |
|
1:00 PM |
2-3 whole wheat chapatis with ghee and green leafy vegetable sabzi, or Brown rice with drumstick leaves sambar. |
|
4:00 PM |
Oats laddoo with flaxseeds |
|
7:30 PM |
Roti with spinach dal and garlic stir-fry |
|
9:00 PM |
Warm turmeric milk with a pinch of ground flaxseed |
How Breast Pump Supports Breast Milk Management
Breast pumps make it easier for breastfeeding mothers to manage both low and oversupply of breast milk with comfort and consistency. It can help you mimic your baby's natural sucking pattern. By expressing milk at your convenience, you can ensure your baby is well-fed even when direct breastfeeding isn’t possible.
That’s why you need the Mee Mee advanced digital electric breast pump, which is designed to adapt to your comfort with adjustable suction levels (up to 9) and three pumping modes. Its digital display helps you track time and settings, while the lightweight, portable design makes it easy to carry and use anywhere.
Breast Milk Pumping Methods & Usage Confusion Clarified
1. How do I do the power pumping method if I have only a single electric pump?
Switch breasts every 10 minutes for about an hour. Example: pump the left side for 10 minutes, the right side for 10 minutes, rest for 10 minutes, and repeat. This mimics cluster feeding and signals your body to make more milk.
2. Should I pump for 20 minutes on one breast or 10 minutes on each side?
If you have a single pump, do 10 minutes on each side. If you have a double pump, you can do 15-20 minutes on both breasts together.
3. Can I use one pump for both breasts, or do I need a double pump?
Yes, you can use one pump for both breasts by alternating sides. A double pump just saves time and can help collect more milk in less time.
4. I skipped a pumping session and now my breasts feel tight and painful. Should I pump or directly breastfeed my baby?
Feed your baby first if possible, as that’s the best way to relieve fullness. If breasts still feel heavy, pump out the extra milk to ease discomfort and prevent blocked ducts.
