Diet and Lactation

There is limited research pertaining to how foods alter our breast milk make-up, There is no particular food that can boost breast milk production. However, maintaining a balanced diet, consuming enough calories, and staying hydrated can all aid in supporting milk production: 

• Consume sufficient calories: Nursing mothers should intake at least 1,800 calories daily, though the specific amount varies based on body size and activity level. A sudden decrease in calories can lead to reduced milk production. 

• Maintain hydration: Breastfeeding mothers lose about 25 ounces of fluid daily through breast milk. Drink water when you're thirsty and be aware of dehydration signs like dry mouth, infrequent urination, or dark yellow urine. 

• Follow a balanced diet: Include a variety of fruits, vegetables, grains, protein, and some fat in your meals. 

• Choose nutrient-rich foods: If you're vegetarian, ensure you're getting enough protein, iron, calcium, vitamin B12, and omega-3 fatty acids. Supplements can be used if necessary. 

• Limit highly processed foods: Try to reduce consumption of fast food and sugary breakfast cereals. 

• Consume foods that alter milk flavor: Some studies suggest that garlic, onions, and mint can change the taste of breast milk, possibly encouraging your baby to suckle more. 

• Avoid foods that cause gas: If your baby becomes gassy or colicky after you eat certain foods, consider avoiding them for a few weeks. 

If you have any questions or concerns about your diet, consult your doctor or a lactation consultant.