Now that you and your baby got the hang of breastfeeding basics, it is only natural to feel unsure about if your milk is nutritious enough or if you are making enough milk. If your baby is gaining weight, you probably do not need to be worried about your milk supply, however, if you feel that your baby is still very light-weight, you may want to address your concern by boosting your milk supply. Here's how to make your breast milk more nutritious.
1 Give Yourself Some TLC
The number one rule is self-care to boost the milk supply. So keep healthy snacks and water stashed by your bedside table or the couch where you more frequently nurse. Also, find enough time to relax. Make time to read a book and take a nap. Your self-care practices can indirectly boost your breast milk supply. 5 Myths About Breastfeeding We Should Stop Believing In.
2 Consume Brewer's Yeast
Typically sold in powdered form and admittedly not the tastiest ingredient on the planet, brewer’s yeast has been considered effective in increasing milk supply. It is often one of the main ingredients in those super-popular lactation cookies. It’s packed with iron, protein and B vitamins and is generally considered safe to consume. World Breastfeeding Week 2018: How To Wean Your Baby From Breastfeeding.
3 Eat More Flaxseeds
You can't get wrong with flaxseeds since it’s both nutritious and filling. Thanks to the omega-3 fatty acids, flaxseeds are among the best ways to increase milk supply. They pack a powerful milk-production punch with the fibre and other phytochemicals like lignans.
4 Watch Your Calorie Intake
Breastfeeding requires you to consume an additional 500 calories a day to make sufficient milk. If calories dip under 1,800 calories, your nutritional needs will not be met and hence the milk supply will decrease. If you find it difficult to keep a track on your calorie intake, keep healthy ready-to-eat snacks handy and try eating a snack containing protein and carbohydrates while feeding baby.
5 Drink Enough Water
Your body can't produce enough milk if you are dehydrated. So try to down a glass of water each time you breastfeed. Plus, add a few more glasses to power you throughout the day. You may also want to up your fluid intake by adding more juices, soups and coconut water in your diet.
If you have tried the above techniques and did not get results and are still worried about the breast milk supply, you should consult your doctor or lactation consultant for advice.