7 Golden Rules to Support Your Breast Milk Supply

The importance of breast milk for a baby's development and health is beyond doubt. In some cases, however, not enough milk may come through. This is quite normal, but being normal does not mean that milk supply cannot be supported.

What to Watch for at Main Meals

The quality of breast milk affects a baby's development as much as the amount does. Both are worth supporting. Before the 7 tips you can apply, here are the points to bear in mind at main meals, which are very important in your diet:

Breakfast

Breakfast is an important meal for everyone, and it matters even more for breastfeeding mothers. So try not to skip breakfast and choose nourishing foods.

At breakfast you can eat nutritious, good-quality foods such as:

• Dried figs
• Pekmez (Turkish grape molasses)
• Freshly squeezed fruit juice
• Cheese
• Eggs
• Greens
• Olives

The belief that sugary drinks and desserts have a positive effect on breast milk is mistaken. At breakfast and other meals, limit sugary foods and do not eat too many flour-based foods.

Lunch

At lunch you can choose foods that are easy to digest and high in nutritional value. For example:

• Spinach
• Kale
• Green beans, in the form of casserole dishes or vegetable dishes with meat

A generous lettuce salad alongside the meal is also a good choice.

Dinner

At dinner, avoid foods that are hard to digest or may disturb your sleep. You may also prefer to avoid pulses and raw vegetables if they cause you gas.

You can start dinner with soup and continue with light dishes.

To learn more about nutrition during breastfeeding, please ask your dietitian.

7 Tips to Support Your Breast Milk Supply

The 7 golden rules are as follows:

Do not cut out carbohydrates

Cutting out carbohydrates is one of the biggest mistakes made while breastfeeding. Breastfeeding mothers need carbohydrate sources such as bread, pasta and fruit. At the same time, you should not overdo carbohydrates.

Avoid restrictive weight-loss diets

Restrictive weight-loss diets can have various negative effects on breast milk. Diets in the first 6 months in particular can reduce milk production and may affect milk quality. For this reason, avoid restrictive weight-loss diets while breastfeeding and, if possible, go through this period with the support of a dietitian and your doctor. Balanced, adequate nutrition has a direct effect on the amount and quality of breast milk.

Add fennel tea to your diet

Fennel tea is one of the drinks traditionally used by breastfeeding mothers, and it is believed to support the hormones involved in milk production. Some mothers also find that it helps with their baby's digestion. Scientific evidence on this is limited. You can also eat fennel boiled rather than as tea, but do not overdo it, and talk to your doctor if you are unsure about herbal teas while breastfeeding.

Aim for 3-3.5 litres of fluid a day

Adequate fluid intake is one of the most important factors for milk volume. More than 80% of breast milk is made up of water.

Of the fluids you drink each day while breastfeeding, 2-2.5 litres should come from water. The rest can come from drinks such as herbal teas, ayran (a Turkish salted yoghurt drink) and soup.

Eat plenty of greens

Dark green leafy vegetables are another part of a nourishing diet for breastfeeding mothers. Include vegetables such as purslane, chard and spinach in your diet.

Eat enough protein

Protein is a key nutrient for breastfeeding mothers, because it forms the main structure of milk. Eating enough protein is therefore important during breastfeeding. Include protein sources such as milk, yoghurt, cheese, eggs, beans, meat and chicken regularly every day.

Do not neglect oats

Oats are a source of iron and fibre, and many mothers find them comforting. You can eat oats at breakfast or as a snack.

If you are worried about your milk supply, please speak with your doctor, midwife or a lactation consultant. This article is for general information only; please consult your doctor and dietitian about your own situation.