• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Padhuskitchen


  • HOME
  • ABOUT
  • RECIPE INDEX
  • VIDEOS
  • USEFUL TIPS
  • TESTIMONIALS
  • FESTIVAL RECIPES
    • Avani Avittam
    • Pongal Festival
    • Vinayaka Chaturthi
    • Thiruvathirai
    • Navratri Recipes-Navratri Sundal Recipes
    • Varalakshmi Vratham
    • Karadaiyan Nombu
    • Tamil New Year
    • Adi Perukku
    • Krishna Jayanthi
    • Diwali
    • Karthigai Deepam
    • Christmas
    • Onam
  • CONTACT
  • Side Dish For Chapati

Indian Recipes for Lactating Mothers-Food to increase Milk Supply in Lactating mothers

April 8, 2015 by PadhuSankar 34 Comments

Mother’s milk has all the nutrients a baby needs and is the best natural food for babies. The World Health Organization recommends exclusive breastfeeding for the first six months of life. Breast milk provides complete nourishment to the baby during the first six months. Breast milk contains antibodies that help your baby fight off many infections and strengthens the immune system. It protects the baby from diseases. Studies show that breast fed children develop more resistance to diseases than formula-fed children. Babies who are exclusively breast fed for the first 6 months have fewer visits to the hospital. Studies show that Breastfeeding also benefits the health of the mother. Mothers who breastfeed are less likely to develop osteoporosis later in life, are able to lose weight gained during pregnancy more easily and have a lower risk of breast, uterine and ovarian cancer. By breastfeeding mother develop a strong sense of emotional and psychological bond with their babies.
Indian Recipes for Lactating Mothers-Food to increase milk supply in lactating mothers
A balanced and nutritious diet can provide the baby with a variety of nutrients. Mother’s diet affect the quantity and quality of milk, so it is advisable to take a balanced and nutritious diet, rich in calcium, protein, vitamins and minerals. Including lot of fluids is also very important while breast feeding. I consulted many mothers, elderly women, gynecologist and other sources before compiling the list of food below. It may vary for each individuals. What works for one might not work for another. So you have to find out what works best for you. Try different things and see what works best for you! Here are few Indian foods that can increase breast milk supply in lactating mothers.

 

Indian Recipes for Lactating Mothers

 

1.Increase lactation with Fenugreek seeds/Methi  –  Both fenugreek seeds and fenugreek leaves are said to improve milk supply in lactating mothers. Fenugreek seeds has properties that increases milk production in lactating mothers. It ranks high in the list of food to increase lactation. Way to include fenugreek in your diet.

Fenugreek Tea

Soak a tsp of fenugreek seeds in a cup of water overnight. The next morning boil that water until it reduces a little, strain and drink the fenugreek tea/decoction warm.

Methi Pulao

Methi Paratha

Methi Soup

Vendhaya Dosa

2.Tapioca /Yucca Root/Maravalli Kizhangu/ Kappa

Some mothers swear by tapioca root to increase lactation. My helper who breast fed her baby for 1 year says that eating tapioca increased her milk supply to a great extent. Sabudana (sago) pearls (make from tapioca root) can also be taken, if you cannot find tapioca root. Ways to include tapioca in your diet.

Steamed tapioca puttu –  (Wash, peel the skin and grate tapioca. Steam it, add freshly grated coconut and jaggery)

Tapioca Stir fry

Sabudana Khichdi

Tapioca Pudding

3.Garlic

Garlic should be taken in moderation. Garlic has be used for centuries as a beneficial food to increase lactation. Garlic has been found to change the odor and flavor of breast milk. If your baby does not like the garlic flavored milk, you can stop eating garlic for a few days and then try again. Researchers studying garlic in breast milk found peak levels in the milk two hours after the mother ate garlic. When the garlic levels were high, babies suckled more vigorously and took in more milk. Some ways to include garlic in your diet.

Garlic cooked in milk – Boil or cook 3-4 cloves of garlic in milk and drink it warm.

Stir Fried Garlic – You can stir fry 3-4 cloves of garlic in sesame seed oil and have it.

Garlic Rice

Garlic Chutney

Andhra Paurppu Podi

Poondu Rasam 

Poondu Kuzhambu

Milagu kuzhambu

Dal Palak

4. Fennel Seeds (Saunf in Hindi)

Fennel seeds are said to increase milk supply in lactating mothers. It also aids in digestion and prevents colic in babies.

 

Fennel water – Boil a tsp of fennel seeds in a cup of water for a few minutes. Remove from heat and let it steep for 5 minutes. Filter it and drink it warm.

 

Fennel tea -You can also make fennel tea with a tsp of fennel powder. Boil a cup of water with a tsp of fennel powder. Let it sit for 5 minutes. Then strain the mixture, add sugar or honey to taste and drink it warm. It can be had twice a day.

You can chew a few fennel seeds after a meal, add a little fennel powder to your curries, gravy etc.

5. Lentils (dals)

Dal is a good source of protein and fiber which is very essential for a mother. Dal especially the red lentils or masoor dal is said to improve lactation. Moong dal is easily digestible than tur dal, so you can include more of moong dal than tur dal. You can prepare sambar, rasam, kootu and many North Indian style dal dishes to include a variety of dal in your diet.

Moong dal sambar

Masoor dal tadka

Moong dal Fry (coming soon)

Rasam Recipes

Sambar Recipes

Dal Khichdi

Moong Dal Khichdi

6. Oats

Oats are a nutritional powerhouse, providing fiber, iron, folic acid, vitamins, minerals, and antioxidants. Many nursing moms worldwide include oats in their diet to boost breast milk supply. Find list of oats recipes in the link below

Oats Recipes 

7. Brown Rice

According to foxnew.com, Brown rice also may have an effect on the brain to stimulate milk production by increasing the production of serotonin, which is a neurotransmitter that can stimulate prolactin, a hormone involved in lactation. Check out brown rice recipes below

Brown Rice Pulao 

Brown Rice Upma 

Brown Rice Pudding (kheer)

Brown Rice Dosa

Brown Rice Idli 

8.Cumin Seeds/Jeera 

In India, cumin seeds has been used to improve lactation for years but there isn’t any scientific research to prove that. Jeera helps with digestion and stabilizes blood pressure.

Roasted jeera powder can be added to buttermilk, raithas, sabjis etc.

Jeera water increases breast milk and prevent acidity

Jeera Water Recipe – Boil a liter of water with a tbsp of jeera/cumin seeds for 10-15 minutes. When it reduces a little, turn off the heat. Filter it and drink it warn when needed.

More ways to include cumin seeds in your diet.

Jeera Pulao

Cumin Rasam 

9. Quinoa

Quinoa is a rich source of protein and is a power house of nutrition.

You can prepare quinoa salad, soups and many different dishes with quinoa. Check out quinoa recipes in the link below.

Quinoa Recipes 

10.Cracked Wheat/Broken Wheat (dalia)

In North India soft cooked dalia with moong dal is given nursing mothers to increase breast milk supply. Some recipes using Dalia

Cracked Wheat Upma

Cracked Wheat Khichdi

Cracked Wheat Sambar Sadam

11. Sesame seeds

Sesame seeds are rich source of calcium and and are a good source of fiber, iron, magnesium, phosphorus, copper and manganese. Add toasted sesame seeds to your curries, stir fry, soups and salads. More recipes below-

Sesame seeds rice

Sesame jaggery balls  (ellu urundai)

Sesame Seed Laddu

12.Dry fruits and Nuts

Dry fruits and nuts are high in antioxidants and good fats that are known to increase lactation. Include a handful of dry fruits and nuts (dates, figs, walnuts, almond, pistachios, apricots) Almond are just packed with protein and  they are a good non-dairy source of calcium.

Almond Kheer

Dry fruits and Nuts Laddu

13. Barley

Barley is said to increase lactation. Some ways to include barley-

Barley Water – Wash and soak 1/4 cup of barley overnight and pressure cook with 2 cups of water. Filter it and drink the water when it is warm thorough out the day. If it is thick, you can add more water. You can add barley water to your soups.

Barley Soup 

14. Moringa powder

Moringa leaves powder has been clinically proven to increase the production of breast milk. Mothers who took Moringa leaves powder were shown to produce more than 2x the amount of breast milk than those who didn’t. We all know instinctively that breast milk is the ultimate food prescribed by nature for the infant child and Moringa leaves powder can be instrumental in helping mothers produce more of this precious food.

15.Flaxseed

Flax seeds are rich in Omega-3 fatty acids great source of lignans, vitamins and minerals.

Flaxseed Podi 

16.Lactation Cookies -Though it is not an Indian recipe, I want nursing mothers to know that there are lactation cookies (helps increase milk supply) available in the market. You can even make these cookies at home. There are many recipes available for the same on the net.

17. Agathi Keerai – Agathi keerai soup can be taken once or twice a week to improve lactation.

18. Ripe papaya – A small cup of ripe papaya fruit drizzled with a little honey can be taken to improve lactation.

General Tips for nursing mothers increase their breast milk supply.

Vegetables

Include 3-4 servings of fruits and vegetables in your diet regularly. Include plenty of leafy greens and fresh vegetables especially those high in beta-carotene. Drumstick leaves is said to improve lactation. So include drumstick leaves in your diet. Carrots are said to work wonders in increasing lactation. Make an extra effort to ensure that your diet includes plenty of  fruits and vegetables. According to www.foxnews.com – Fruits and vegetables high in phytoestrogens are believed to promote healthy breast tissue and lactation. Dark leafy greens are an excellent source of phytoestrogens as are carrots and dried apricots. Asparagus also contains phytoestrogens and has the added bonus of tryptophan, an essential amino acid that may stimulate milk supply through the production of prolactin.

Fiber

Beans, barley, brown rice, cracked wheat, oats, millets, corn are some food rich in fiber. Include adequate fiber in your diet. Breastfeeding women should get 29 grams of fiber each day, according to the Institute of Food and Agricultural Services at the University of Florida.

Fluids

Include lot of fluids in your diet. Water, buttermilk, fruit juice, clear soups etc. Avoid sugar-added fruit juices. Stay well hydrated before breast feeding. Your body needs to be properly hydrated to produce milk.

Frequent Nursing

Nurse as much as your baby wants. The more frequently and effectively a baby breastfeeds, the more milk the mother’s breast produces. It works by supply and demand, the more you stimulate your breasts, the more milk you are going to produce. Some moms say that pumping after every feeding, helps increase their breast milk production.

Importance of sleep

Sleep well. It is found that a good sleep improves lactation.

Stress

Stress will definitely affect your milk supply. Find ways to deal with your stress. Stay relaxed and calm. Find tips for relieving stress.

Foods to avoid

Avoid smoking, alcohol and caffeinated drinks.
Avoid potato, raw banana and foods that generate heat like mango, papaya.
Avoid gassy and too spicy food.

Summary

In summary, there is no need for a special diet during breast feeding. A lactating mother’s diet should be balanced and nutritious as it will help keep breast milk supply up. Stay calm and relaxed.

For your information

Note – Some babies might become a little colicky, if a certain food is not agreeing with him/her through your breast milk. If you suspect any food in your diet is causing colicky symptoms in your infant, eliminate that food from your diet for 48 hours and see if the symptoms disappear. If the food did bother your infant, you should see an improvement within 48 hours.

 

Expressed Milk – According to wikipedia.org – A mother can “express” (produce) her milk for storage and later use. Expression occurs with massage or a breast pump. Breast milk may be kept at room temperature for up to six hours, refrigerated for up to eight days or frozen for six to twelve months. Research suggests that the antioxidant activity in expressed breast milk decreases over time, but remains at higher levels than in infant formula.

 

Find below few foods rich in protein, calcium, iron and vitamin CFood rich in Protein – All pulses, quinoa, peas, nuts, cumin seeds, soybeans, eggs, wheat germ, tofu.

Food rich in calcium – Beans, Leafy green vegetables, ragi, fenugreek, sesame seeds, milk, yogurt, cheese.

Food rich in iron – Dried Beans, spinach, tofu, dates, almonds, lentils, dried apricots, pomegranates, beetroot, brussel sprouts, oats, blackstrap molasses.

Food Rich in Vitamin C – All citrus fruits, papaya, strawberries, bell peppers, broccoli, tomatoes, grapefruit, spinach, watermelons, cabbage, guava.

Resources and References

http://www.nwh.org/community-health-resources/breastfeeding/faq/
http://miracletrees.org/moringa_leaves_powder.html
http://www.babycenter.in/
http://www.newbornhub.com/breastmilk.html
http://www.llli.org/nb/nbmarapr04p44.html
http://www.livestrong.com/article/486464-does-my-fiber-intake-affect-my-nursing-baby/
http://www.breastfeeding-problems.com/increase-milk-supply.html

Disclaimer 

This content is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation.  Always seek the advice of your own doctor, pediatrician and lactation consultant.

Related posts:

Kollu Rasam-Horse Gram Rasam Recipe (Soup)-Ulava Charu
Jeera Pulao-Jeera Rice Recipe
Keerai Masiyal
Semolina Cake-Eggless Savory Rava Cake Recipe

Filed Under: How To, Uncategorized Tagged With: Baby Recipes, Uncategorized, Useful tips




Previous Post: « Dal Khichdi Recipe-How to make Khichdi-Khichdi Recipes
Next Post: Peerkangai Chutney for Idli-Dosa-Ridge Gourd Chutney Recipe »

Reader Interactions

Comments

  1. SPriya Shan

    April 8, 2015 at 5:16 pm

    Really use ful information.. My second baby is six months…great job ..

    Reply
  2. Subashini

    April 9, 2015 at 3:58 am

    Wow…such a detailed n valuable post
    ..great job padhu…

    Reply
  3. Karthi

    April 9, 2015 at 2:35 pm

    Very Nice and useful post..:-)

    Reply
  4. arthy

    April 19, 2015 at 6:56 pm

    That was an amazing work padhu. Thanks a ton. It will be very helpful if u post a list of fruits to be given to the babies. Now my baby gal is 8 months

    Reply
  5. ally

    August 3, 2015 at 6:49 am

    Thanks a lot. ….this is great info!

    Reply
  6. crazysel

    August 6, 2015 at 7:35 am

    thanks a lot…it was very helpful

    Reply
  7. divya ram

    August 11, 2015 at 10:25 am

    Very helpful thanks a lot ….

    Reply
  8. Deepthi Nag

    September 7, 2015 at 6:25 am

    Very helpful dear.thanks a lot

    Reply
  9. Subha Kandasamy

    December 11, 2015 at 9:52 pm

    Now my baby is 7 month old, period started last week only, after that my milk production stopped immediately,, is it possible to increase breast milk? Plz help me

    Reply
    • Padhu Sankar

      December 12, 2015 at 7:24 am

      All the above tips are to increase lactation.

      Reply
    • Alageshwari Raajkumar

      June 20, 2017 at 11:11 am

      Wonderful share for mother's like me..

      Reply
  10. Sorna Lakshmi

    February 15, 2016 at 5:58 pm

    Hello mam,
    The above tips have been followed by after delivery r before delivery…sorry don't know

    Reply
    • Padhu Sankar

      February 16, 2016 at 9:11 am

      After child birth.

      Reply
  11. Paulina Suganthi.A

    March 4, 2016 at 2:30 pm

    I have always loved ur site..
    I have taken many recipes while I started to cook.. Now I have a 3 months old baby and am now also supported by ur recipes..
    Super… Keep going … Good work and thank you especially for the above stuff.

    Reply
  12. monisha

    March 7, 2016 at 9:24 pm

    Good one .. Thanks a ton !

    Reply
  13. LatchiaValli

    August 31, 2016 at 1:55 pm

    Nice and very informative one..just one doubt u had mention ellu urandhai..isnt ellu with black can v give please reply me.nice informative and useful god bless u

    Reply
    • Padhu Sankar

      September 1, 2016 at 9:02 am

      You can give black sesame seeds also.

      Reply
  14. Unknown

    January 3, 2017 at 2:13 am

    Its always been a Pleasure to read your blog… try to create an APP would be user friendly.. thanks

    Reply
  15. pragati

    March 30, 2017 at 2:28 pm

    Thank you compiling this information, great for girls who are by themselves and it's their first time!

    Reply
  16. Anshima Bhatt

    March 31, 2017 at 7:29 am

    Thanks for the post its really helpful i will try all the recipes as i m on lactation diet.

    Reply
  17. Sarita Agrawal

    July 19, 2017 at 4:34 pm

    Thanx for post its really helpful all things are in detail my all doubts r clear what to eat nd what to not…

    Reply
  18. saranya jayapal

    August 24, 2017 at 7:08 am

    Hi madam.
    Im a regular follower of ur recipes. My baby ate everything whatever i give. But suddenly for the past one week he stopped eating anything. He is 11 month now. What can i do? Any suggestions plz

    Reply
  19. swetha511

    September 1, 2017 at 6:00 pm

    Very useful tips…

    Reply
  20. Pola Samyuktha

    November 28, 2017 at 4:42 am

    Very helpful information
    Thanks for the detailed explanation

    Reply
  21. nithya

    December 23, 2017 at 4:45 am

    My baby weight is 6.3 in 7 months . Can you pls suggest the foods to increase his weight

    Reply
    • Padhu Sankar

      December 23, 2017 at 9:04 am

      Kindly consult your pediatrician as I am not a doctor.

      Reply
  22. Unknown

    May 10, 2018 at 4:33 pm

    Really helpful. Thank you so much. Can you please also post food details for Pregnant women. Please share ASAP.

    Reply
  23. Unknown

    September 8, 2018 at 12:18 am

    Wow, very well written. Thanks for sharing this elaborately.

    Reply
  24. Unknown

    September 13, 2018 at 5:20 pm

    Hi, my baby is 1month now and Iam not getting proper milk flow to feed my baby .can u suggest any tablets for increasing milk

    Reply
    • Padhu Sankar

      September 14, 2018 at 6:28 am

      Consult your gynecologist. I am not a doctor.

      Reply
  25. Lakshmi KrishnaKumaar

    September 18, 2018 at 8:01 am

    Hello madam
    I have tried several of your recepies every time it has come out well.
    This particular article is a very useful tip specially for me at this stage. Thank you padhu for being my cooking partner since I ever started cooking.Hope to get many more updates from you.

    Reply
  26. Vaishnavi Chandramohan

    January 3, 2021 at 10:58 am

    Very useful article..keep up the good work!

    Reply
  27. Purush

    May 25, 2021 at 9:04 am

    Excellent complilation for vegetarian. That too south indian vegetarian lactating moms. We wanted to give our daughter the best food for mother feed and landed on your site. No need to look further, all topics nicely covered. Best wishes.

    Reply
  28. PRIYAA HARISH

    June 10, 2021 at 3:24 am

    Daily morning to night diet plan chat for breastfeeding mother

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

About the Author

Meet Padhu, the Chef, the photographer, recipe developer and web designer behind Padhuskitchen which features Simple Indian Vegetarian recipes, healthy recipes, kids friendly recipes, Indian festival recipes, traditional South Indian Vegetarian ...

Read More

Padhuskitchen Recipes on YouTube

Padhuskitchen Youtube

Let’s Connect

  • Facebook
  • Twitter
  • Instagram
  • YouTube
  • Pinterest
  • RSS Feed

Browse by Cuisines

Kerala Recipes
Punjabi Recipes
Andhra Recipes
Gujarathi Recipes
Maharashtrian
Tamil Brahmin Recipes
Karnataka
International
Indo Chinese Recipes

Browse by Categories






Recent Posts

  • Ragi Masala Dosa-Finger Millet Masala Dosa Recipe-Kelvaragu Masala Dosai
  • Girmit Recipe-North Karnataka Style Masala Spicy Puffed Rice Chaat
  • Poha Sweet Snack-Breakfast-Kerala Aval Vilayichathu-Sweetened Rice Flakes
  • Kuska Biryani-Kuska Rice-How to Make Biryani without Vegetables or Meat
  • Soft Poha Idli-Aval Idli Recipe-Instant Beaten Rice Idli

Baby Recipes

Baby Recipes

https://youtu.be/ObMz4uI5zUc

Copyright © 2023 Padhuskitchen