If you are currently breastfeeding or will be soon (congrats!), you want to make sure you are producing the volume and quality of milk that baby needs for healthy development.

How can you make that happen? Following are some simple tips for producing healthy breast milk.

Tips for Producing Healthy Breast Milk

1. Eat a healthy diet.

It is important to pay attention to what you are eating each day. Select foods which will provide the nutritional support that you and Baby need.

Mayo Clinic writes, “Focus on making healthy choices to help fuel your milk production. Opt for protein-rich foods, such as lean meat, eggs, dairy, beans, lentils and seafood low in mercury. Choose a variety of whole grains as well as fruits and vegetables.”

2. Take supplements to support volume and quality of milk.

One of the most simple ways to improve the volume and quality of your breast milk is to take one or more healthy natural supplements.

You could start out with GLOW Prenatal Vitamins + Folate & DHA Nurturing Pregnancy Multivitamin by Eu Natural. This prenatal multivitamin contains 25 essential nutrients including AquaCelle® Algal DHA, Myo-Inositol, ginger, and PABA.

You could accompany it with NOURISH Lactation Support Vitamins by Eu Natural. In this supplement, you will find Fenugreek, Morgina, Fennel Seed, Goat’s Rue Extract, Lemon Balm Extract, Milk Thistle, and other natural ingredients to support the volume and quality of breast milk.

3. Eat a variety of foods.

While the two supplements above can get you off to a good start, you should also vary your diet and not eat the same thing every day.

The benefits to varying your diet when you are lactating go beyond simply exposing your baby to a wider range of nutrients.

Mayo Clinic also writes, “Eating a variety of foods while breast-feeding will change the flavor of your breast milk. This will expose your baby to different tastes, which might help him or her more easily accept solid foods down the road.”

So, just by eating a more varied diet now, you are making your job later down the road easier and also making for a more pleasant transition toward solid foods for your child.

4. Avoid alcohol.

Can you drink alcohol while breastfeeding? Yes, if you keep it down to one drink a day (it is better to skip it altogether). If you do have a drink, make sure you time it right. You should not drink alcohol too close to a feeding session.

The CDC explains, “Alcohol levels are usually highest in breast milk 30-60 minutes after an alcoholic beverage is consumed, and can be generally detected in breast milk for about 2-3 hours per drink after it is consumed. However, the length of time alcohol can be detected in breast milk will increase the more alcohol a mother consumes.”

5. Limit caffeine.

It is okay to drink up to 2-3 cups of coffee, tea, or other beverages containing caffeine each day when you are breast-feeding.

But you should avoid having more than that because doing so could keep Baby awake or produce anxious symptoms.

6. Watch out for allergies.

Finally, you may discover some other foods which you need to avoid in your diet when you are lactating.

It is possible that you could discover that your baby has an allergy. If so, you will need to skip out on those allergenic foods until after your baby has stopped nursing.

7. Stay hydrated.

There is one other simple trick to improve breast milk supply and also staying healthy while you are lactating, and that is to drink plenty of water.

According to answers provided by nutritionist Maria Baghdoyan, “You need plenty of water to produce breastmilk, so try to drink twice the amount you normally would to replenish the H2O your body is using up making milk for baby.”

So, that is quite a lot of liquid to consume each day! You may need to stay conscious of your water intake; it can be easy to forget to drink enough.

A healthy diet and the right supplements can help you improve breast milk quality.

You now have a number of helpful suggestions for producing a high volume of quality, nutritious milk for your baby.

It is as simple as taking healthy, natural supplements, eating a varied and nutritious diet, and drinking plenty of water while also avoiding too much caffeine or alcohol. By doing so, you will be getting your child off to the right start.

Today’s post on Tips for Producing Healthy Breast Milk is a contributed post. If you are interested in publishing a post on JesseLaneWellness.com, please email info@jesselanewellness.com.

Photo by 🇸🇮 Janko Ferlič on Unsplash

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