Boost your breastmilk today
Winnie Nakizito, a first time mother after giving birth did not have breast milk for about three days. She had tried drinking warm water and eating a lot in vain. She needed to increase her breastmilk to avoid starving the baby.
According to Amanda Tumwebaze a nutritionist, on top of a balanced diet, there are certain foods that boost milk production. Eating enough carbohydrates, proteins, and vitamins is important.
Tumwebaze says, “Eating a balanced diet is a recommendation for all lactating mothers so that the breastmilk is of good quality to facilitate child’s growth and nutrients density.”
Vegetables and fruits
Fruits that have bright colours increase milk production. Avocado, is a naturally good food to eat when breastfeeding. “This is because it contains fibre, folate, and protein and helps increase the absorption of fat-soluble nutrients like vitamins A, D, K, and E. Healthy fats from avocado can also improve your baby’s brain health,” Tumwebaze advises.
Tumwebaze says green leafy vegetables are very essential in the production of breastmilk. “Full of iron, spinach is a useful vegetable to add to any dinner. Carrots especially are filled with beta-carotene which is an important nutrient for both the mother and the new born baby.” Tumwebaze adds, “The beta-carotene nutrient is converted into vitamin A in the body which is important for vision and eye health, immunity, and skin elasticity. It easily passes through your breast milk to your baby to boast their immunity, ” says Tumwebaze.
Eggs
“It is recommendable that breastfeeding mothers eat eggs because they are a complete protein that is filled with all the amino acids you and your baby need. A daily intake of eggs increases your intake of choline, an essential nutrient that boosts baby’s brain development,” says Tumwebaze.
Plenty of fluids
“Drinking enough fluids keeps a lactating mother hydrated all the time. Drinking plenty of fluids is one way of increasing your quantity of breast milk. If a mother is dehydrated, it is always hard for her to find breast milk for the baby. Tumwebaze says, “Porridges from sorghum and millet are also helpful. You can also eat silver fish, oats, mushroom, offals and katunkuma. Food for lactating mothers should be bland with less spices, salt and spices,” she adds.
Legumes
Dr Denis Katanku Musoga, a nutritionist at the Uganda Heart Institute, says beans are good for you and your baby because they contain fibre, proteins, iron, folate, zinc and calcium.
Adding them to your diet will not only help increase your plant-based proteins, but also help keep your bowel movements regular. “The iron helps your body deliver oxygen to your cells to keep your energy high and reduce your risk of anaemia. Legumes aid in lactation and fenugreek has a powerful effect on milk supply,” says Dr Katanku.
Avoid stress
Lactating mothers are advised to avoid being stressed as this reduces the breastmilk production in the body.
Caution
Drinking even small amounts of alcohol can reduce your milk supply and possibly cause irritability, poor feeding and sleeping problems in your baby.
Tumwebaze warns that these are not good for breastfeeding mothers. They should also restrain from very sweet foods and beverages. “Warm foods and fluids are healthy options because they are readily used by the body and they do not require a lot of energy during digestion. Also, lactating mothers should avoid eating cold foods because they are usually a breeding place for bacteria which is likely to cause food poisoning,” she says.
