2.Tapioca /Yucca Root/Maravalli Kizhangu/ Kappa
Steamed tapioca puttu – (Wash, peel the skin and grate tapioca. Steam it, add freshly grated coconut and jaggery)
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.
4. Fennel Seeds (Saunf in Hindi)
You can chew a few fennel seeds after a meal, add a little fennel powder to your curries, gravy etc.
5. Lentils (dals)
Moong dal Fry (coming soon)
7. Brown Rice
Brown Rice Pudding (kheer)
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.
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.
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
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 jaggery balls (ellu urundai)
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.
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.
14. Moringa powder
Flax seeds are rich in Omega-3 fatty acids great source of lignans, vitamins and minerals.
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.
Importance of sleep
Sleep well. It is found that a good sleep improves lactation.
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.
For your information
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