Breastfeeding Week: Vegan, Vegetarian And Non-Vegetarian Foods That Promote Lactation

Diet during the lactation period is crucial to maintain the health of the mother as well as her baby. Whatever you eat gets into your kid’s body as well. Therefore, elders and doctors advise women to eat healthily and include food items in their diet that can help to improve breast milk production. 

We spoke to Manpreet Kaur Paul, Executive Nutritionist, Cloudnine Group of Hospitals, Faridabad. She added, “A well-balanced and nutritious diet is essential for lactating mothers as it directly impacts the quality and quantity of breast milk produced.”

She said that a healthy diet also helps the mother to sustain energy levels and aids in postpartum recovery. It improves the bonding experience between a mother and her child. 

In this article, we bring you dos and don’t of vegan, vegetarian, and non-vegetarian diets so that lactating mothers make informed decisions while eating. The expert added that a woman should include food items that are often referred to as galactagogues. They can improve the production of breast milk and enhance its quality. 

Vegan Food For Lactating Mothers

The nutritionist suggested that lactating mothers on a vegan diet should eat flax seeds, oats, nuts, seeds, Brewer’s yeast, and green leafy vegetables. These food items are associated with improving the composition of breast milk. They are nutritious for the mother as well as the baby. 

Manpreet advised restrictions while eating cauliflower, broccoli, and other cruciferous vegetables. They can affect lactation and cause discomfort to the baby.

Vegetarian Food For Lactating Mothers

The expert said that women who are breastfeeding should add items like sesame seeds, fenugreek seeds, cumin seeds, and fennel seeds to their diet. They are known to increase the production of breast milk. Other options include garlic, pepper, and moringa (drumsticks). 

Apart from avoiding cruciferous vegetables, lactating mothers should also avoid peppermint and unpasteurised milk. 

Non-Vegetarian Food For Lactating Mothers

If you are a non-vegetarian, you can do everything that vegans and vegetarians eat and add lean meat options like fatty fish dishes (salmon and sardine), chicken savouries, eggs, and bone broth to your diet. It will help you stay on top of your energy levels and maintain the quality of your breast milk (Breast Pumps For Lactating Mothers). 

However, the nutritionist suggested avoiding fish that are known to have a high mercury content. It includes sushi too. She also said that lactating mothers should avoid undercooked eggs. 

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What Food Items Can Make A Baby Feel Gassy?

Manpreet said that during lactation, a mother should avoid certain food items because they can make their baby feel gassy. The child can become fussy due to discomfort. 

• Legumes like chana, rajma, and chole must be avoided for 15-20 days after childbirth to avoid indigestion
• Cruciferous vegetables may make a child feel gassy
• The high amount of caffeine in food can cause discomfort to the baby and add to flatulence
• Carbonated drinks must be avoided because they can cause stomach-related issues and contribute to bloating
• High-sugar food can also lead to bloating
• Deep-fried and fried snacks can aggravate gastritis among babies

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The nutritionist added that it is not necessary for every baby to have a similar response to the aforementioned food items. However, parents should watch their kids to see what they are able to digest, and what food items are making them flatulent and uncomfortable.