What New Mothers Should Eat While Breastfeeding, According to an Expert

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A new mother's own meals usually end up at the bottom of the priority list, somewhere between those nights of insomnia and the never-ending feeding routine. However, while she is breastfeeding, her meals play a second role since each meal she has affects what her baby gets at the next feeding.

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We spoke to Dr Elizabeth Jacob, Senior Consultant and HOD, Obstetrics and Gynaecology, Apollo Adlux Hospital, Angamaly, Kerala, who explained the importance of maternal nutrition during breastfeeding.

It's a rather unusual kind of pressure. While new mothers are constantly advised about what their baby requires, they are told very little about their own needs in order to produce the milk, to recover from giving birth, and to remain standing for another feed at midnight. As a result of this, they end up skipping meals and replacing proper eating with snacking. It isn't until weeks have gone by that anyone asks the mother how she's eating, rather than just how the baby is feeding.

What Feeding Two Costs the Body

"It's important to be aware of these figures; breastfeeding increases a woman's calorie requirements by about 450 to 500 extra calories each day during the first six months, an amount greater than that required by pregnancy alone," explained Dr Jacob.

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• Protein needs go up as well, since both milk production and the repair of tissues after childbirth depend heavily on it.
• Calcium demand is also relatively high. If a mother isn't getting enough from her diet, her body will draw calcium from her own bones to keep up the milk supply.
• Iron is necessary to replace what's lost during delivery, while iodine and DHA - found in fish, eggs, and nuts - have a direct effect on the baby's brain development through breast milk.
• Hydration deserves just as much attention. Breast milk is about 87% water, and thirst tends to rise during this time. The simplest rule is also the most dependable one: drink when you're thirsty, and don't wait until a headache or fatigue forces the issue.

The Myths New Moms Continue to Hear

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"New mothers in Kerala often hear mixed advice, much of it rooted in long-held myths. Common beliefs include that garlic causes gas in babies, certain green vegetables upset a baby's stomach, or that spicy food should be avoided for several months after childbirth," added Dr Jacob.

To bust that myth: a baby's digestive system is far more influenced by overall feeding patterns over days and weeks than by any single ingredient in a mother's meal. "A more significant but less-discussed concern is the opposite - mothers eating too little or skipping meals in an effort to "get back to normal" quickly. This can gradually affect breast milk supply while also slowing the mother's recovery," noted Dr Jacob.

Many of these beliefs have been passed down through generations and are often shared with the best intentions. But medical science is constantly developing through research, and healthcare professionals have the most up-to-date, evidence-based guidelines. Each mother and each child is different, with their own specific needs and lifestyle. Rather than relying only on conventional advice, it is always advisable to talk to a doctor or healthcare professional and get a customized plan for a healthy breastfeeding journey.

Mothers Need Consistency, Not Restriction

There is no particular superfood that boosts the quality of a mother's milk production, and no specific food that will damage it either. Instead, consistency is key. This means eating at regular intervals, taking in sufficient protein, drinking enough water, and getting enough rest so that the body can carry out the function it was originally meant to perform.

Message From The Expert

Dr Jacob concluded, "A one-size-fits-all plate will not be sufficient for mothers who have particular conditions, like one who needs to follow a restricted diet, one who suffers from anaemia, or are breastfeeding twins. A family doctor, an obstetrician or a lactation consultant can assist in creating an appropriate diet which fits them."