You gained healthy eating habits during the pregnancy period and became conscious of this issue. It is very important that you carry this habit into the postpartum period.

What Are Foods That Make Milk?

The most important thing to increase breast milk is fluid support. First of all, you need to drink plenty of water. If you feed on a balanced and regular basis with postpartum milk-forming foods, your milk will not decrease unless there is an extra problem. Teas, fruits, vegetables, greens, legumes and nuts are among the foods that increase breast milk. Now let`s get into the details of which of these foods are. (* If any food or drink known to increase milk causes problems such as gas, you can limit its consumption).

1. Teas that make milk: Fennel tea, stinging nettle tea (you`d better consult your doctor. Since it may say that you should take a break instead of drinking all the time), chamomile tea, teas specially produced for nursing mothers.

1. Practical dishes that make milk: lentil soup, broccoli soup/salad, spinach dish, steamed fish, baked salmon, oatmeal.

1. Milk producing fruits: Pear, quince, fig, fresh white grape, mulberry. (You can consume it as compote or you can dry it and eat it by baking. Do not add extra sugar when you prefer compote).

1. Milk-making drinks: Alkaline water, mineral water, apricot and quince compote, malt beverage, milk, ayran, kefir

1. Milk-making vegetables: Nettle, dill (counted among the miracle foods that increase breast milk!), asparagus, savoy cabbage, spinach, peas, carrots… Whether you cook your meals, put them in salads, or eat them with squeezing of lemon.

1. Legumes that make milk: Chickpeas, kidney beans, lentils, beans

1. Nuts that make milk: Walnuts, hazelnuts, almonds

1. Other quality foods that increase milk: Dates, garlic, cumin, fenugreek seeds, basil, oats, fish oil. You can consume cumin by adding it to your meals and salads.

What Are Milk Reducing Foods?

Salty foods are among the foods that should be avoided in breastfeeding mothers. Salt reduces breast milk.

1. Pickled leaves

1. Canned products

1. Pickle

1. Turnip

1. Vinegar

1. Starch

1. Mint and parsley

What Are the Foods that Cause Gas During Breastfeeding?

Gas pain in babies is one of the biggest problems of breastfeeding mothers. Of course, what you eat isn`t the only cause of gas pains in your baby. But even colic, which is usually caused by gas pains and long-term crying spells, is thought to be related to foods that cause gas in milk. Here are they:

1. Legumes such as dry beans and chickpeas.

1. Because of having sulphur, cauliflower, broccoli, cabbage

1. Of course, carbonated drinks

1. Bitter and spicy meals that make digestion difficult as they increase the acid rate in the stomach

1. Cow`s milk (for some babies) and yoghurt, ice cream and cheese made with cow`s milk

1. Orange, melon, cherry

1. Leek, celery, artichoke, kidney beans

1. Foods such as onions and garlic should be consumed carefully because of their gas-forming properties and their ability to change the taste of breast milk. Some babies notice the difference in taste, while others may not.

There is no such thing as these foods should definitely not be on the nutrition list while breastfeeding. For example, while some mothers have gas pains because of orange, it may not cause such a problem for you. Stay away from foods that you know causing gas before you get pregnant, and try the above foods, if they cause gas, you can quit.

How to Know If Your Baby Has a Food Allergy?

If you see the following conditions in your baby after breastfeeding, it probably has an allergy to a food that passes through your milk:

1. Redness

1. Wheezing

1. Extreme irritability

1. Constipation

1. Diarrhea

1. Discomfort in the intestines

1. Vomiting

In such a case, remove suspicious foods from your diet list for a few weeks, see if the symptoms disappear. In the meantime, don`t forget to replace the food you took out with new ones!

What Are the Nutritional Items You Should Consume During Breastfeeding?

1. Protein: You need 60-70 grams of protein per day. There is plenty of protein in boiled eggs, fish, chicken, red meat and legumes.

1. Calcium: You need 1300 mlg of calcium per day. You can get the calcium you need from skim milk, yogurt, cheese, and green leafy vegetables.

1. Carbohydrates: Wheat, bran or oat bread, pasta, rice pilaf and couscous will come to your aid in this period when you need plenty of energy.

1. Iron: 20 mg of iron a day will help you fight anemia and fatigue. Include red meat and legumes in your diet.

1. Healthy fats: Omega-3 and omega 6 fats are very important for the baby`s intelligence development. Fish, walnuts, flax seeds are the foods you should consume.

1. Vitamins and minerals: It is a good idea to talk to your doctor to continue vitamin D supplementation.

Sample Nutrition Program to Increase Breast Milk

Breakfast:

1. 2 eggy omelet with curd cheese and plenty of dill

1. A finger thick cheese

1. 5-6 olives

1. 2 thin slices of whole wheat/rye/bran bread

1. 2 slices of pineapple

Snack:

1. Fennel tea

1. 10 hazelnuts

1. 1 fruit

Lunch:

1. 4 meatballs of meat/chicken/fish

1. Baked vegetables

1. 1 bowl of yogurt

Snack:

1. 1 glass of milk

1. 1 fruit

Dinner:

1. 1 bowl of soup

1. 8 tablespoons of vegetable dish

1. 1 bowl of yoghurt / 1.5 glasses of ayran / 1 bowl of tzatziki

1. Salad with plenty of greens

1. 2 thin slices of whole wheat/rye/bran bread or 4-5 tablespoons of bulgur pilaf

Night:

1. 1 portion of fruit

1. 1 bowl of yogurt

1. 2 walnuts

1. Cinnamon

Tips

1. Care should be taken to take sufficient amount of fluid for adequate breast milk production. At least 8-12 glasses of fluid should be taken a day, and it is recommended to supplement with herbal teas such as fennel and linden. However, green tea consumption during breastfeeding is not recommended as it will affect the baby`s sleep quality. Because green tea is high in caffeine.

1. You should eat 3 main meals and 3-4 snacks during the day.

1. Babies should be breastfed frequently for the first 10-12 days, regardless of the time and which breast you breastfeed, until the breast milk matures.

1. During the lactation period, beverages such as milk and fruit juice with high nutritional value should be preferred in addition to water. Since milk and juice will also meet the consumption of other nutrients, it will also affect breast milk productivity. Milk consumption will provide calcium and fruit juice will provide vitamin C supplementation. Let`s make sure that the fruit juice is sugar-free and not kept waiting.

1. Weight loss diet, shock diets, low calorie diets should not be done during lactation period. If the energy intake falls below 1,800 calories per day during this period, the nutrients required for the body are not taken at a sufficient level. This can make the mother sluggish and adversely affect milk production. Especially at the beginning of the lactation period, a low-calorie diet reduces milk production and negatively affects the nutritional value of milk.

1. Alcohol and cigarettes should not be used during lactation.

1. Onions, garlic, broccoli, zucchini, cauliflower, hot spices or legumes can change the taste of breast milk. While this situation creates restlessness (such as gas formation, refusal to feed) in some babies, some may not notice it at all. If your baby develops serious irritability, such foods should be consumed less frequently or not consumed at all.

1. Vitamin D is not found in sufficient amounts in foods. However, it is provided by the reflection of the sun`s rays directly on the skin. Therefore, lactating mother and baby should benefit from the sun sufficiently.

1. Iodized salt must be used in meals.

1. Vegetables and fruits should be washed with plenty of water.

1. Consumption of ready-made food should be avoided.

1. In order to prevent the reduction of iron absorption, tea consumption should be reduced, if it is to be consumed, it should be 2 hours before or after meals.

1. Freshly squeezed fruit juices or healthy drinks such as ayran and kefir from the milk group should be preferred instead of ready-made fruit juices, soda and cola drinks.

1. Since sugar is an empty energy source, blood-forming molasses should be consumed instead of sugar.

1. Medication should not be used without a physician`s recommendation.

1. Raw milk, raw vegetables and fruits should not be consumed during the first 10 days of breastfeeding. Milk should be consumed in the form of pudding, and fruit in the form of compote or fruit pudding. Raw milk, raw vegetables and fruits can cause gas in the baby. Dried legumes should not be consumed in the first 10 days. In particular, legume soups are more gas-forming.

1. Caffeinated beverages (coffee, green tea, etc.) should not be consumed. They are not recommended because they affect the sleep quality of the baby due to heir caffeine content! In addition, it can cause other diseases related to reflux in your baby in the future.

1. Other ready-to-eat foods containing additives such as salami, sausage, soudjuk should not be eaten as much as possible.

1. Fast food and foods with unknown content should not be consumed.

1. Do not neglect to consume fish at least 2 times a week. Fish, which is a source of omega 3, supports the quality of breast milk. Make sure the fish you can choose to grill, steam or bake is fresh and in season.

1. Take care to consume 1 egg every day. Eggs are the best quality protein source food. Your egg can be in the form of scrambled eggs, omelette or menemen (a dish made with egg and vegetables).

1. Give the necessary importance to dairy group foods. Take care to consume at least 1 glass of milk every day for protein and calcium needs (daily need varies from person to person, as in all foods). If it causes gas complaints, you can prefer lactose-free milk. Cheese for breakfast; Do not forget to consume yogurt for lunch and dinner. Make it a habit to drink 1 glass of kefir, which is probiotic for the health of your digestive system, every day.

1. Don`t forget the grain group foods. Consume grain group foods such as rice, pasta and bread in sufficient quantities at each meal. You can choose whole grain ones.

1. Make sure you`re getting enough protein. In addition to eggs, dairy products; Meat group foods such as meat, chicken, meatballs, turkey meat vary from person to person; You should have consumed an average of 5 meatballs during the day.

1. Legumes, which are a source of vegetable protein, should be consumed at least 2 days a week. In order to reduce gas complaints, it should be cooked in a pressure cooker, boiled or cooking water should not be consumed and cumin should be added. Despite all these, if it causes gas complaints and passes to the baby through milk, it should be interrupted for a while.

1. Pay attention to your vitamin D intake. Vitamin D is not found in foods; It is provided by the reflection of the sun rays directly on the skin. Therefore, take care to go out in the sun every day. In addition, to get vitamin D, don`t forget your baby to sunbathe at least 15 minutes.

1. Use iodized salt in meals. Iodine, which cannot be obtained from natural foods, passes from breast milk to the baby with the use of iodized salt.

1. Pay attention to your sweet preferences. Meet your sweet needs with sweet alternatives with high nutritional value such as dried fruits, fruit desserts, light milk desserts, and ashoura.

1. You can choose herbal teas such as light tea, decaffeinated coffee, linden, mint, chamomile. I suggest you drink it without sugar.

1. Consume at least 1 handful of red fruits or vegetables every day! Red colored vegetables and fruits get their color from natural pigments called `lycopene` and `anthocyanin`. The red color group includes tomatoes, watermelon, rosehip, strawberry, red raspberry, grapefruit, pomegranate, red pepper, cranberry. Make sure you consume red food during the day.

1. Consume at least 1 handful of orange fruits or vegetables every day! Foods in yellow-orange color, rich in vitamin A, activate the body and strengthen the immune system. Fruits and vegetables in the yellow-orange color group: pumpkin, carrot, peach, apricot, melon, mango, nectarine, orange, mandarin, persimmon, medlar, maltese (loquat), pineapple, papaya, lemon, yellow pepper, sweet potatoes, corn and yellow tomatoes. Don`t forget the orange.

1. Consume at least 1 handful of green fruits or vegetables every day! You should give due importance in your diet to fruits and vegetables in the green group, which attract attention with their high vitamin C content. These are: green grapes, green plums, kiwi, lime, green onions, avocado, broccoli, black cabbage, lettuce, arugula, fresh mint, dill, cress, all herbs such as sorrel, green beans, zucchini, green bell pepper, green chili pepper, asparagus, peas, brussels sprouts, cucumber, spinach, chard, mustard, purslane, cress and all other green leafy vegetables. Never without green!

1. Consume at least 1 handful of purple fruits or vegetables every day! In this color group rich in anthocyanin’s, which are very powerful antioxidants: eggplant, red beet, purple cabbage, red onion, purple/red radish, blackberry, black raspberry, blueberry, fig, purple plum, prune, purple & red & black grape, cherry, currants, black mulberry, raisins, blood orange. Don`t miss your purple fruit plates and salad bowls.

1. Consume at least 1 handful of white fruits or vegetables every day! Attracting attention with its high quality pulp content; Therefore, this digestive system-friendly group includes banana, apple, pear, quince, cauliflower, white cabbage, garlic, onion, ginger, mushroom, potato, radish, jerusalem artichoke, celery, artichoke and leek. Do not miss the white color from your tables.