When I became a first-time Mom during Eira’s time, every woman I met had some advice. For me, for the baby and mostly about what-to-eat and what not-to-eat. My Mom had this list of things which I was supposed to have on a daily basis and on the top of the list was galactogogues.
Galactogogues are foods that promote lactation. They help maintain the supply of breastmilk that kicks in the initial days and also helps increase it as days go by and the baby’s needs increase. Instead of trying them all regularly, which was not possible, I stuck to these 5 galactogogues which are highly effective and recommended by gynaecologists and pediatricians as well.

1. Shatavari
   Shatavari also known as asparagus, is highly recommended for increasing breastmilk supply and the results can be seen faster. It also helps to heal the reproductive system of the new mother as it has the benefits of toning the system, encouraging blood circulation and regulating the hormonal functions. It is used for all stages of a woman’s reproductive cycle. It helps regulate the breastmilk supply in new mothers and helps in nourishment of young babies as well. Since it is a natural herb, it’s consumption by mothers does not harm the baby. It has antioxidants and helps prevent free radical cell damage.
   How to consume: Many good brands offer this herb in the form of a powder to be added with milk or juices. I consume it twice daily with warm milk and turmeric. Brands like Dhootpapeshwar Shatavari Kalpa and Balaji Tambe’s Santulan Shatavari Kalpa are ayurvedic and have the best results.
2. Fenugreek/ Methi seeds
   Methi contains phytoestrogens and diosgenin, a key compound which helps increase breastmilk production. It is said to soothe muscle pain and cramps. It is a great digestive and soothes upset stomach.
   How to consume:
   Methi seeds are traditionally added to dosa batter and in the tempering of veggies but that little quantity is not enough. A tbsp of methi seeds should be soaked overnight and consumed early morning. Methi sabzi can be consumed regularly as that also helps alot. Methi laddoo is one of the oldest recipes that our Moms and Mom-in-laws have been making which not only help in lactation but also in reviving the new mother’s health and body. Other than that, methi sprouts or methi tea are also liked by many.
3. Garden cress seeds/Halim
   It contains phytochemicals that resemble estrogen. They are packed with several essential nutrients like protein, calcium, beta-carotene and ascorbic acid. It is a great immunity booster and stimulates milk production.
   How to consume: Halim should be soaked overnight and then cooked with water. Add grated fresh coconut and jaggery to make a sweet porridge and have it as breakfast.
4. Broken wheat/ Dalia
   North of India considers dalia to be one of the best lactation promoters. A new mother is given dalia porridge everyday for breakfast.
   How to consume: Dalia kheer and dalia upma is what I had very frequently. It tastes well and is very good for health.
5. Fennel seeds/ Saunf
   Fennel seeds are a great digestive. They are packed with Vitamin C and help reduce gases. They are essential for new mothers and also for babies to reduce colic. They help in promoting lactation as well.
   How to consume: Fennel seeds can be consumed as a mouth freshner or added to veggies and salads for its unique flavor. I used to consume fennel tea after every meal to make sure the food I eat is digested and baby doesn’t get colic.

These galactogogues are easy to acquire, prepare and wil definitely help you. Make sure you exclusively feed your baby for 6 months of their age and upto 2+ years until you wean them. Wishing all new mothers a happy and healthy post-partum recovery.

Disclaimer: These suggestions are for BF and expecting moms but if you have any complications or allergies, please confirm with your doctor before consuming anything.

blog is a part of #LBWP – Let’s Blog with PRI, Season 2. You can also check out blogs written by my fellow bloggers Hansa and Avin.

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I exclusively breastfed both my babies upto 6 months of age and then continued it upto the 2+ years for my daughter and planning to do the same for my son. Breastfeeding even though important can be overwhelming sometimes and we are always on the look out for tips to make it easy going and effective with minimal things.

I had this experience twice and corrected some of my ways during my second time like using a breast pump. For the World Breastfeeding Week 2020, I’m sharing some of the things I followed during my breastfeeding journey.

✓ Massaging your breasts and nipples during pregnancy using coconut or olive oil. Firstly its for the pain and dryness that your breasts have during pregnancy. For first time Moms, feeding your babies becomes difficult in the first few days due to nipple issues. Massaging and pulling of nipples with the help of oils helps this to much extent.

✓ Do your research about breastfeeding, positions, latching, etc. You can even think about buying feeding pillows and breast pump during the 9th month of your pregnancy as a pre-prep so you do not have to worry later.

✓ After delivery, skin- to- skin contact of Mom and newborn is of utmost importance. It builds their bond and also helps in the building of the hormone oxytocin and hence increases breastmilk supply.

✓ Latch your baby within the first hour. Do not feed formula or water or honey.

✓ The first milk i.e. colostrum should be fed to the baby. It is the best for their immunity since it has antibodies and lowers the risks of infection.

✓ Massage your breasts before and after every feed atleast for the first month. At the start the milk supply is high and a newborn’s needs are less so there are chances of milk-clot and blocked ducts formation. Massaging helps to keep the ducts clear and the milk flowing. Your gynaecologist or lactation experts can help you understand these massages in a better way.

✓ Breasts pumps are a boon. It is a mother’s choice whether to bottle feed breastmilk to your baby or not, but you can definitely use them to empty your breasts to avoid milk clots and further issues. Plus it helps to increase you milk supply as more demand so more supply.

✓ Blocked duct can be self soothed by regular oil massages, warm water compresses and baths, etc. But if it gets severe and you have temperature, it’s best to consult your gynaecologist for medication which will help relieve the clots faster.

✓ Your medication which includes multivitamin, iron, calcium, folic acid and omegas should be continued untill you breastfeed your baby. Postpartum also affects your body alot and continuing your multivitamins helps your body to cope better.

✓ A healthy diet including iron and protein rich foods can help boost your milk supply. Calcium rich foods are also important as well. Having galactogogues is also a must to keep your supply high and also helps your body to recover faster.

✓ Taking proper rest and being stress free also helps a long way. A happy and well rested Mama will keep the newborn happy and healthy too.

Breast is best and every mother should definitely give it a try for the health of your newborns. Many experts including the organisations like WHO, UNICEF and IMA (Indian Medical Association) , IAP( Indian Academy of Pediatrics) recommend exclusive breastfeeding upto 6 months and to continue breastfeeding upto 2 years of the baby’s age.

But some Moms are not able to do that due to medical issues. That doesn’t mean breast is the only and the best way and a mother failed. They can always go for formula feed or human donor milk which can be procured from Human milk banks where storage of breast milk is being done. Many doctors are now suggesting to go for human donor milk instead of formula milk.

After all, you know what is best for your baby!

Happy World Breastfeeding Week 2020!