Birutė, creator of the Slogūnas blog, shares her personal experience.
Every expectant mother tries to take care of herself during pregnancy by eating a healthy diet and, when needed, adding extra foods to her routine. After giving birth, it is important to maintain these good habits, and it is never too late to develop a few new ones, as the breastfeeding period is also important for both mother and baby. I am sharing a few recommendations for specific foods and meals that may help add variety to a breastfeeding mother's diet.
Oats
Breastfeeding mothers are often advised to eat more oats. Although there is no strong scientific evidence that oats increase breast milk supply, there are several factors that may have an indirect effect. Oats provide plenty of calories and can be considered a comfort food. Eating this kind of food may help you feel more relaxed, which can have a positive effect on breastfeeding. In addition, regularly eating oats may support blood circulation, helping blood circulate more effectively throughout the body, including the mammary glands. Treat yourself to quick and easy oatmeal, and if you want to add more flavour, top it with dried fruit or fruit powder.
Whole grain foods
Whole grains and meals made from them can be an important part of a breastfeeding mother's diet because they provide fibre, minerals, vitamins, carbohydrates, protein, and beneficial unsaturated fats. Eating whole grains can help you feel full for longer, support normal digestive function, and help maintain balanced blood sugar levels. Whole grain foods are also thought to support the production of hormones involved in breast milk production.
Leafy greens
Cabbage, kale, and spinach contain vitamins A, C, E, and K, as well as fibre and calcium. It is worth remembering that a mother's breast milk is not directly connected to her digestive system, so eating cabbage does not automatically mean that your baby will experience bloating. You may also find these vegetables easier to enjoy after giving birth, when bloating is no longer such a pressing concern. If you do not shop for fresh leafy vegetables very often, it can be useful to keep dried and ground vegetables on hand so they can easily be added to soups, sauces, or even baked goods.
Sweet potatoes
Because a breastfeeding mother's diet should provide enough carbohydrates as well as vitamin-rich vegetables, sweet potatoes are a useful option. They contain vitamin A, which is important for normal vision and the normal function of the heart and lungs. One medium-sized sweet potato can provide a substantial amount of the recommended daily intake of vitamin A. Sweet potatoes are also a good source of potassium, and potassium needs may be somewhat higher during breastfeeding.
Seeds
You can add an extra ingredient to your smoothies or morning porridge by including a variety of seeds. Sesame seeds are rich in calcium and copper and provide nutrients involved in immune function and red blood cell formation. It is a good idea to grind these seeds slightly before eating them so that they are easier to use and digest.
You can also add variety to your diet with amaranth seed powder. It is a natural source of plant-based protein and fibre and also provides minerals such as magnesium and iron. Amaranth seed powder can be added to shakes, smoothies, yoghurt, or porridge. In general, many plant seeds provide minerals and beneficial fats, so the period after giving birth can be a good opportunity to try seeds you may not have used before.
Salmon
So far, we have mainly talked about plant-based foods, but meat and fish can also be part of the diet. When choosing fish, salmon can be a good option. It is a useful source of protein and contains vitamin B12 and omega-3 fatty acids, which may be beneficial during the postpartum period. Salmon also provides docosahexaenoic acid, or DHA. DHA is an omega-3 fatty acid that is important for the development of a baby's nervous system.
A few final thoughts
- If you are vegetarian or vegan, vitamin B12 deserves particular attention because it is naturally found mainly in animal-derived foods such as meat, eggs, and dairy products. Adequate vitamin B12 is especially important during pregnancy and breastfeeding because deficiency can affect neurological development. If you follow a plant-based diet, discuss reliable vitamin B12 sources or supplementation with a healthcare professional.
- If you notice that your baby develops a rash, it may sometimes be related to a reaction to a particular food. In this case, it can be helpful to observe patterns in your diet and discuss persistent or concerning symptoms with a healthcare professional.
- It is also important to remember what your body has been through during pregnancy and childbirth. While caring for your baby, make time to care for yourself too, including enjoying the foods you genuinely like from time to time.
