5 Best Foods for Breastfeeding Mothers

A breastfeeding mother has to be available 24 hours a day for nursing duty. As the body actively makes milk, most new mothers feel hungry often. Hence, it’s important that breastfeeding mothers consume nutrient-rich food that help to not only replenish their body but also to increase milk supply. A healthy mix of proteins, fats and carbohydrates are ideal for breastfeeding mother. Let’s take a look at the 5 best foods for breastfeeding mothers.

Nuts and Seeds

Almonds rich in calcium and omega-3 fatty acids stimulate milk-making hormones. No wonder, a new mother is usually given a bowl full of soaked and peeled almonds first thing in the morning. Either grab a handful or eat it in the form of almond butter, almond shake or milk. Similarly, peanuts are said to help too. It is said that early exposure to peanuts might reduce the chances of nut allergy in kids.

Fox nuts or makhana. They are rich in calcium and help in milk supply. Roast in ghee till they become crunchy, add salt and black pepper.

Seeds are high in protein, calcium and omega-3 fatty acids. Use them liberally in cookies, chikkis, ladoos or sprinkle them on your salad or fruit bowl. Or make a trail mix using a variety of seeds like sesame seeds, chia seeds, hemp seeds, flaxseeds, sunflower seeds, pumpkin seeds and melon seeds. Throw in some dry berries, dry coconut shavings, cacao nibs and you are good to go.

Fenugreek seeds are known to be a galactagogue, which means it helps in boosting milk production. Eat fenugreek or methi ladoos or just soak some seeds overnight and consume it in the morning, or crush seeds into a powder and take 1-2 tsp first thing in the morning.

Green leafy vegetables

Green leafy vegetables have to feature in the list of food for breastfeeding mothers. Whether it’s spinach, dill, fenugreek leaves or mustard, green leafy vegetables are high in minerals such as folate, iron and calcium. They are known to enhance lactation if you include one or two portions of greens daily in your diet.

Have them in the form of subzi or make salad out of baby spinach, use fenugreek in thepla or paratha, and you will get a variety of things that you won’t get bored of easily.

Edible Gum

Edible gum is sap harvested from plants and then dried. Gond, gondh katira, dink or tracaganth gum is an edible gum and widely popular as lactation-friendly. Fry gond in ghee, crush it in a mixer or a mortar-pestle and use it in gondh ladoos, chikki or halwa.


Dairy products are rich in protein, which is essential to produce milk, and calcium. Consume milk, paneer, ghee and yogurt; they are good foods for lactating mothers.


Herbs like turmeric, ashwagandha, ganthoda, etc. are good foods for breastfeeding mothers. Add turmeric powder or ganthoda powder in warm milk. Ashwagandha capsules are available, have 1 a day or as prescribed on the box.

These are the best foods for mothers for breastfeeding. However, remember, only a good diet doesn’t help. A mother should also

Stay stress free

Consume plenty of water

Indulge in light exercise

Have a great time nourishing your newborn!

Gondh Ladoo – Why This High Calorie Ladoo is Ideal for New Mothers After Delivery?

After delivery, I was given gondh ladoos. I was told it was good for breastfeeding mothers and provided strength to new mothers. Initially, I didn’t like it. But then I got so hooked to its taste and the way it satiated me that I ate gondh ladoos guilt-free for a year, till I breastfed my baby. New mothers are served this high calorie ladoo after delivery especially in states like UP, Delhi, Haryana, Punjab, Rajasthan and Madhya Pradesh.

Traditional gaundh ladoos are made of gond or edible gum, whole wheat flour, desi ghee, chunky nuts, seeds, coconut and some spices. And they contain various nutrients such as iron, calcium, Vitamin A and also food groups like protein, unsaturated fats and carbohydrates.

Gondh, gondh katira, dink or tragacanth gum is a colourless and odourless gum made from the sap of plants called gondh or locoweed. It is dried, which then forms into crystals.

Let us understand in a little detail why this high calorie gondh ladoo is a post pregnancy food.

Lactation friendly – A new mother needs more protein in her diet as she is breastfeeding her newborn. Gondh ladoos contain a good amount of protein that increases a mother’s milk supply and hence is ideal for breastfeeding mothers.

Strengthens bones – Most new mothers suffer from back pain. Gondh helps in strengthening bones and inflammation of the joints.

Helps in menstrual flow – Gondh or tragacanth gum keeps the menstrual flow in check and helps in menstrual cramps.

Boosts immunity – Gondh ladoos with gondh and spices like black pepper and dried ginger root powder along with other ingredients, boost immunity and help a new mother recover from post-partum ailments sooner.

Relieves constipation – Gondh high in calcium and magnesium has digestive and laxative properties, which is highly welcome as new mothers might suffer from constipation and fear hurting their stitches in perineum after hysterectomy. Also, fats like ghee helps in softening and smooth passing of the stool.

Maintains skin health – Gondh has anti-aging properties and is known to delay the onset of fine lines and wrinkles. Also, with nuts and seeds, gondh helps in putting the radiance back in your skin. Now, you know why most new mothers radiate with good health. It’s the gondh ladoos along with other post delivery foods given to her.

Satiates – A new mother who is breastfeeding feels constantly hungry. At least it was the case with me. As soon as I finished one meal, I thought about what I was going to eat next. At a time like this, these high calorie gondh ladoos provide extra calories needed by a new mother and keep her full for a few hours.

Some things to keep in mind regards to Gondh Ladoo:

  • Eat one or two gondh ladoos daily.
  • Gond ladoos are more enjoyable with hot milk.
  • Gond ladoos are ideal for breakfast or as mid-meal fillers.
  • If you don’t like ladoos, you can even make it as halwa or barfi.
  • While these ladoos are fulfilling and highly recommended for new mothers, they are not given to pregnant mothers, because of its warm properties.
  • Since gondh ladoos are made of nutrient-rich foods like ghee, nuts, seeds and gondh, it is a perfect energy snack for kids and adults alike in the winter.

If you are a new mother or soon to be a mother, keep in mind to eat these high calorie gondh ladoos after delivery.