There are a lot of inevitabilities that go hand in hand with having a baby. One of them is that at some point, you will open some magazine and find a picture of some celebrity who gave birth a week or two before you and somehow, miraculously, has their pre-baby body back. It’s one of the laws of the universe, it would seem; nature’s way of making us feel guilty for not bouncing back so quickly ourselves.

When you come across those pictures, try to keep a few things in mind. Celebrities have a crew of people on board to help them bounce back like that, everything from nutritionists and trainers, to nannies and plastic surgeons. And those magazines have skilled Photoshop experts at their disposal as well. So don’t let the pictures weigh you down too much.

In fact, don’t let them weigh you down at all. These post partum months shouldn’t be about losing weight. Yes, that will happen on it’s own with time (and bonus, breast feeding can help!) but your focus now should still be on healing and being the best, healthiest version of yourself for your baby. Which means paying attention to your hunger cues (no starvation diets!) and skipping the calorie counting drama.

It also means filling up on these foods for breastfeeding that are great for you, your baby, and your breast milk:

1. Oats: It’s believed that oats serve both as an anti-inflammatory (which is great for a woman post-partum) and a milk supply booster. So start your morning off with a bowl of whole grain oats, or splurge on some oatmeal cookies.
2. Garlic: Studies have actually found that babies drink more breast milk when mothers have garlic before breastfeeding. This can be a good thing for little ones who are slow to eat otherwise, and it can also help to boost your production in the process. Plus, who doesn’t love garlic?
3. Nuts: All nuts contain amino acids that are necessary for serotonin production, which is integral to lactation. If you’re standing in the nut aisle and don’t know what to choose, go for the almonds—they’re a great source of protein as well. Breastfeeding mothers whose children have a high risk of developing an allergy, may want to discuss with their healthcare provider about eliminating foods such as dairy, nuts, eggs, and fish from their diet. However, so far there is no clear evidence that a breastfeeding mother’s diet will have any effect on whether her baby develops an allergy.
4. Healthy Fats: Every healthy diet should include healthy fats, making avocados and salmon great breastfeeding foods.
5. Water: Okay, so maybe water isn’t exactly a “breastfeeding food” or something you “eat,” but it is a necessary component of breastfeeding and overall health. Becoming dehydrated is one of the quickest ways to dry up your milk supply, so remember to always keep a full bottle of water handy!

What are your favorite foods for breastfeeding?

Written by Leah Campbell, infertility advocate, adoptive mama, writer and editor. Find me @sifinalaska on Twitter.

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2016. All rights reserved.

Breastmilk production is designed to work in perfect concert with your baby’s needs. If you are feeding your baby ‘on cue,’ or whenever he shows signs of hunger rather than based on a predetermined schedule, your body will make just the right amount of milk to satisfy him.

One of the most common reasons for supplementation and weaning, however, is thinking that you don’t have enough milk. Whether you simply perceive your supply to be low or your body is truly not making enough milk, what can be done?

Galactagogues – substances that are thought to increase milk supply – are often recommended for moms with supply issues. There are different categories of galactagogues – and many choices in each category depending on your individual needs.

Milk-Making Foods

You’ve probably seen recipes for lactation cookies or smoothies that take advantage of the lactogenic properties of particular foods. Lactogenic foods are typically easy to add to your diet, and don’t have many side effects. So they are a good first try to help increase your supply. Consider adding oats, quinoa, hops, brewer’s yeast, almonds, garlic, and sesame seeds to your regular meals. Remember, though, there’s no ‘dose’ for these foods – what works for one mom may not work for another.

Herbs

Fenugreek is the most common herb used for increasing milk supply, and it’s sometimes paired with blessed thistle. But other herbs may be better for your particular situation. Other common herbal galactagogues include marshmallow root, goat’s rue, alfalfa, fennel, raspberry leaf, moringa / malunggay, and shatavari. Do you research and be sure you are taking the right amount to make a difference. Herbs, like medications, do have side effects and precautions, so work with an herbalist or naturopath to be sure you’re using the herbs safely.

Prescription medications

Metoclopramide (Reglan) and domperidone (Motilium) are the two medications most often prescribed for milk supply problems. You’ll need to work closely with your doctor, your baby’s doctor, and a lactation consultant if you are using one of these options. But for some moms, medications make a huge difference in milk production.

How to decide what’s right for you

No galactagogue will work if milk isn’t being removed from the breast often. Milk removal is the key to milk production. When milk isn’t removed often enough, your body sends out chemical signals to slow production. But when the breast is emptied and refilled regularly, production increases. Nursing your baby more often, or adding pumping to your daily routine, may be necessary along with the galactagogues. A visit with a lactation consultant may be warranted – he or she can help you decide if your supply is really low, if your baby is able to transfer milk, and how to go about improving your breastfeeding experience.

Have you purposely added any lactogenic foods to your breastfeeding diet?

Written by Michelle, Lamaze instructor, lactation consultant, and mother to 4 busy kids

This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2016. All rights reserved.